The holidays are a wonderful time to gather with family and friends and celebrate. However, it can be a time of overindulgence and overeating. Managing holiday eating habits is achievable by having options to help you make better choices so you can indulge and enjoy the festive food and drinks without overdoing it. Here are a few techniques to be successful.
Managing Holiday Eating
Many individuals overeat during the holidays. It’s understandable as the holiday season means letting loose, relaxing with friends and family, and enjoying the moment are major factors in overeating as auto-pilot is engaged. The next thing you know, the plate is clean, and more food is being added. It’s all about maintaining a healthy balance. Here are a few ways to manage holiday eating.
Practice Mindful Eating
- Don’t just start devouring the food.
- Try to spend a few moments tasting the food.
- Slow down and chew the food slowly.
- Savor every bite.
Doing this will help to cut down on how much food you’re consuming while truly enjoying the meal.
- Before the busy season begins, get enough sleep.
- Getting the proper rest will make it easier to manage holiday stress and avoid unhealthy indulgences.
- Stress, too many cocktails, and easy access to various foods can make individuals overeat.
- Plan how to handle eating triggers.
- For example, make a small plate and don’t return for seconds.
Pay Attention To The Foods and How Much
- It’s easy to get distracted and lose track while you’re busy and socializing.
- Distraction can cause you to eat more than you realize.
Eat and Drink Slow
- Have what you want, but in moderation, and consume slowly.
- Pay attention to your body signals. You could be full before the plate is clean.
- These can be special foods that you don’t get every day, so enjoy them.
- But try to maintain moderation or alternate with something healthy.
Constantly Drink Water In Between
- Take a drink of water in between bites and beverages.
- A stomach with water can curb hunger.
- Plenty of water helps with digestion and heartburn issues.
Moderate Alcoholic and Sugary Drinks
- Too many holiday sweet drinks and alcoholic beverages add empty calories.
- Try to go with the healthiest option or reduce sugar and alcohol.
- Have one drink, then a glass of water or healthy juice, etc.
Don’t Go To The Dinner/Party Hungry
- Going to a dinner party on an empty stomach is not recommended.
- Try having a healthy snack before.
Adding superfoods to your holiday nutrition plan to help balance food indulgences. These are foods with high levels of vitamins and nutrients, dietary fiber that helps reduce cholesterol, and antioxidants that fight free radicals.
- Vitamin A – Protects against infections and promotes eye and skin health.
- Vitamin C – Helps heal wounds and aids in iron absorption.
- Vitamin K – Supports healthy digestion and blood clotting.
Superfoods include dark leafy greens, nuts, fruits, dark chocolate, olive oil, and oily/fatty fish. Here are a few superfoods you can enjoy:
- Rich in vitamins A and C, fiber, and potassium.
- They are high in fiber and protein, magnesium, and potassium.
- High in fiber and vitamin A.
- Contain antioxidants with anti-inflammatory properties that help reduce the risk of cardiovascular disease.
- Low in calories.
- High in vitamins A, C, and K, manganese, potassium, and fiber.
- High in fiber and a great source of vitamin A and carotenoids.
- Provide fiber, vitamin C, folate, and manganese.
From the Injury Medical Chiropractic and Functional Medicine Team, have a happy, safe, and healthy Thanksgiving!
Seven tips for reining in holiday overeating www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/7-tips-for-reining-in-holiday-overeating
Brown, Tanya, et al. “Have a Food-Safe Holiday Season.” Journal of the Academy of Nutrition and Dietetics vol. 117,11 (2017): 1722-1723. doi:10.1016/j.jand.2017.08.123
Díaz-Zavala, Rolando G et al. “Effect of the Holiday Season on Weight Gain: A Narrative Review.” Journal of obesity vol. 2017 (2017): 2085136. doi:10.1155/2017/2085136
Get Your Superfood Nutrition for Good Health www.scripps.org/news_items/4431-get-your-superfood-nutrition-for-good-health.
Healthline, 2019; Ruled by Food? 5 Strategies to Break the Cycle of Overeating health.clevelandclinic.org/ruled-by-food-5-strategies-to-break-the-cycle-of-overeating/
Healthline, 2019; 23 Simple Things You Can Do to Stop Overeating www.healthline.com/nutrition/how-to-stop-overeating.
Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
What Is a Superfood, Anyway? health.clevelandclinic.org/what-is-a-superfood/
Post Disclaimer *
The information herein on "Managing Holiday Eating: Chiropractic Fitness Center" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.
We are here to help you and your family.
Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card