How to Avoid Overeating This Christmas

Hello Lovely :)

It’s a rainy Wednesday on my side of the world, but I am enjoying it none the less. I’m finishing off a little protein and some pre-workout pretzels (cause DIETS don’t jive with me)

on-a-diet A little perspective helps ;)

As I’m doing my daily thing, I am reminded of the plague that can entrench all of us this time of year: overeating. It seems to be the bane of our existence on this side of the world (and in other well developed countries), and I get the HOW-TO question with every major holiday.

So, as an early Christmas present to YOU I present my top tips to avoid overeating:

1. Stop overdoing. This may seem odd, but most of our overeating comes from a severely packed schedule. We over commit, rush ourselves and our families from place to place, and leave precious little time for anything other than shopping, errands, cards and wrapping. In my personal opinion that very thing can skew our perception of Christmas altogether and leave us empty and wanting. Now, we are hungry, tired, emotionally drawn out and vulnerable to poor food decisions. The FIX: monitor your time and give yourself permission to not do EVERYTHING. My friend Pamela wrote a fantastic article to help you out here.

stress-free-christmas

2. Make some time to MOVE…..but don’t set crazy expectations. Getting 30 minutes of movement in each day will help to lower cortisol, level blood sugar and improve your outlook on life BUT it needs to be something you enjoy and something that makes you feel good. If your particular brand of workout is more like punishment, then your stress hormones will actually shift into overdrive and you’ll be more likely to over consume the sweets.

3. Realize some treats are OK and expected. Don’t take a one way trip to overindulgence by setting the NO SUGAR standard for the Christmas season. Be realistic and know that there are some treats that you will allow yourself to ENJOY <<<<<<<< the key word there. No guilt, no stress, no punishment.

harry potter sugar Don’t be that person…….

4. Make some alternatives. If you’re in the market for baking goodies or making treats this Christmas, try creating healthier version of the same thing. I adore Lori Harder and she has some awesome Holiday menu items that keep the flavor but in a healthier version. This way you can indulge and enjoy, guilt free.

lori harder

5. Try a little damage control up front. My personal favorite tips are to make sure you get enough protein in the tank, so focus on the turkey OR consider having a whole foods protein shake before a party or get together. Also, I love starting each day with a super simple green shake that packs a serious nutritional punch. I take 8 oz coconut water, 2 oz aloe, a couple handfuls of mixed greens, 1/2 a lemon (juice), 1/2 cucumber and a touch of honey. This sets you up for success first thing.

6. Final thing here, so hang with me! Try to avoid an ONGOING intake of trigger foods. The best way to do this is to not allow it in the house OR use my personal fave and don’t open the bag until Christmas! Treats are cool, but mindless eating doesn’t help anybody. Sugar tends to trigger cravings for more sugar, so try to plan ahead when you know you will indulge.  A great way to squash the sugar bug is with herbal teas. You can try any variety you like, but I prefer peppermint or chocolate hazelnut tea to give my sweet tooth a break.

Christmas sweet tooth

With those tips you should be able to enjoy your Christmas festivities without the ever looming guilt some carry around this time of year. Food should NEVER have that effect on you. Remember, there’s nothing you can do in one day, one week, or even a season that can derail you for good.

From our family to yours, Merry Christmas!!!!!

Michelle

Carlson-7825

 

 

FIVE Ways to Stay on Track through Christmas

Merry Christmas Healthy People!

We can all find the holiday food freeway a little hard to navigate. Here are my TOP FIVE ways to keep it tight!

  1. CHUG! Water, that is. Get in a gallon a day (don’t roll your eyes at me, I saw that!) AND if you indulge in holiday cocktails, take in an extra 8 ounces of H2O for every alcoholic drink.
  2. Exercise every day. Yes, every single day. 30 minutes minimum. You can lift weight, box (my fave!), dance, run, walk (um…faster), play catch, whatever. Bust a sweat.
  3. Portion Control. You have total control over what goes into your mouth. Period. Small portions, especially if you don’t know what’s in it!
  4. Limit eating out. Save those extra calories for social events and prepare your own food as much as possible. The average person eating out 3x per week takes in 1500 MORE calories than those who prepare their own food. Do the math.
  5. Plan ahead. If you’re headed to a party or family gathering, KNOW what you’re going to splurge on and calculate into your daily calories. If you know you’re going to have a 600 calorie piece of pie (for most pies, that’s the common size slice) then cut calories from extras in your daily diet like creamer, butter (even peanut) and added sauces and cheeses. You can also move MORE that day to add to your total calorie burn. Then, you can have your pie (or bread or spinach dip or Christmas cookies) and eat it too!

Stay tuned for more Healthy Holidays!

Michelle