Learn how to keep healthy habits during the holiday season without sabotaging your health goals! -- 1. Food and exercise should not be looked at as a reward or punishment, so get rid of the “all or none” mindset. Allow yourself to enjoy the foods you love! When you start to restrict certain foods your mind will start to think of these foods as a reward which can lead to overindulging. 2. Limit alcoholic beverages. Alcohol consumption is likely to increase around the holidays as there are many celebrations. Increased alcohol consumption not only increases caloric intake but can lead to the consumption of other high-calorie foods and snacking. Try alternating sparkling water between the alcohol to keep things festive.
3. Honor your hunger and pay attention to the signals your body is sending. When you start to feel the sensation of hunger such as a growling stomach, give your body the nutrition it needs.
4. Avoid showing up starving to events that serve food as this may initiate a binge. Eat satisfying meals throughout the day to ensure that you are eating according to your hunger and avoid overeating when presented with food.
5. If your body permits, try some exercise! Don’t use the mentality of “burning off the food”. Exercise solely for the purpose of making yourself feel good.
6. It's okay to say “no”! You are not obligated to eat all of the foods and you should not feel guilty about it. If someone offers you cookies at work you can allow yourself to use phrases such as “Thank you, this looks delicious! But I am actually feeling satisfied today”. 7. Try cooking some healthy dishes. Although we have many unhealthy holiday staple foods at the table, try something new and find a healthy recipe.
Jessica Mantell M.S., C.N.S., L.D.N.
CEO & Founder of NextGeneration Nutrition
NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.
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