Strategies to Navigate the Holidays.
1. Move more. I like the Activity App on my phone. I’m definitely motivated to complete the circles for movement and calories burned. Even if you don’t have a fancy app, you can plan ahead to move more. Movement is shown to reduce cravings and improve mood. Activities might include: walking around the block, throwing a ball with the kids, taking a hike in the woods, or power cleaning.
2. Don’t starve yourself in the morning, only to overeat at the big dinner. Eat small sensible meals throughout the day as you normally would.
3. Don’t be derailed by family and friends. There will always be someone who suggests that you shouldn’t deprive yourself. When that happens, respond with an “I don’t want that because it makes my body feel bad” vs “I can’t have that.” That simple shift in words usually silences the de-railer. Psychologically, it also sets you up with a positive attitude regarding the decisions you’re making about your health.
4. Ask for a copy of the menu and plan accordingly with what you want to eat and not eat. Don’t be afraid to bring along some of your own food. Most people know someone with special dietary needs and are usually understanding.
5. Drink lots of water with electrolytes. Something like LMNT brand is great, but any clean electrolyte mix will work. Remember to check labels for sugar content.
One week – “No Thinking Menu” to keep Weight in Check over the Holidays
Part of the struggle that most of my clients have, is coming home exhausted and starved and not having a plan. I’ve found that repeating my meals over the course of a week will keep me on track because it takes the guess workout of the equation. The caveat is that you have to keep snacking to a minimum for this menu to keep you on track.
Breakfast: 2 Hardboiled Eggs
Lunch: Salad with 4 oz of Protein. ( I pre-make all of my salads on Sunday afternoon and put them in containers for lunch)
Supper: Big Batch Soup. (Cooking big batch is easy on the pocketbook and you’ll always know what you’re doing for dinner). Suggestions would be: Butternut Squash Soup, Chicken Vegetable, Lentil or Vegetable Beef. I particularly like recipes from PaleoRunningMomma.com. This website also has a roundup of Thanksgiving recipes that you might want to add to your repertoire.
Have a Blessed Thanksgiving and Christmas. I’ll see you in the New Year!
Deep Roots Wellness 