Surviving the Holidays 101
The holidays can be a trying time for all of us, but extremely difficult if youʼre watching your weight. We associate the winter holidays with excess-food, drink, and money. It doesnʼt have to be that way. Use these tips to help you avoid a New Yearʼs hangover....
Basic Survival Tips
Planning nutritious menus for each week, including 3 meals and snacks helps to prevent excessive hunger and falling into temptation. Be sure to include high quality, nutrient packed food to ensure cravings wonʼt rule the day. Cravings can often be due to deficiencies of certain nutrients, like good quality carbohydrates, or minerals like
magnesium.
Start each day with a good breakfast. Research shows that when you start the day
with a healthy breakfast, including good carbs, protein, and calcium rich foods like milk,
yogurt, or cheese, you will feel more satisfied and have fewer cravings the rest of the
day.
Create a shopping list, based on your weekly menu, eat a good meal, and go grocery
shopping. Keeping a list and shopping on full stomach help you avoid impulse buys,
like holiday chocolates and fruitcake.
Keep healthy treats like yogurt and granola, Babybel cheese and Triscuits, or dried
fruit and nut mixes in your workplace fridge, your desk, your car- anywhere you are
likely to find yourself hungry and tempted to raid the holiday gift basket in the break
room.
Keep a clean set of workout clothes, shoes, and gear by the front door, at your office
desk, and in your car. When you are faced with the temptation to join the office lunch
party, put on your shoes and head for street (or stairs if the weather is bad).
If the holiday party is your downfall, be picky. You may find you donʼt really care to go
to every event in your calendar. Learn to say no, and plan to attend only those that
mean the most.
Hydrate!! During this busy time, make sure you are drinking enough water.
Dehydration can cause fatigue (sending you out for more coffee), headaches, and
hunger. Drink at least 6-8 glasses of water each day.
A “cheat day” is actually an effective part of a weight loss plan, and including a day of
indulgences can actually help you meet your weight loss goals. Make this principle
work for you, but planning your cheat days around special events during the holidays.
Just make sure that you are intentional about your eating the rest of the week.
Eat Well www.sickofspaghetti.com Spend Less
The holidays can be a trying time for all of us, but extremely difficult if youʼre watching your weight. We associate the winter holidays with excess-food, drink, and money. It doesnʼt have to be that way. Use these tips to help you avoid a New Yearʼs hangover....
Basic Survival Tips
Planning nutritious menus for each week, including 3 meals and snacks helps to prevent excessive hunger and falling into temptation. Be sure to include high quality, nutrient packed food to ensure cravings wonʼt rule the day. Cravings can often be due to deficiencies of certain nutrients, like good quality carbohydrates, or minerals like
magnesium.
Start each day with a good breakfast. Research shows that when you start the day
with a healthy breakfast, including good carbs, protein, and calcium rich foods like milk,
yogurt, or cheese, you will feel more satisfied and have fewer cravings the rest of the
day.
Create a shopping list, based on your weekly menu, eat a good meal, and go grocery
shopping. Keeping a list and shopping on full stomach help you avoid impulse buys,
like holiday chocolates and fruitcake.
Keep healthy treats like yogurt and granola, Babybel cheese and Triscuits, or dried
fruit and nut mixes in your workplace fridge, your desk, your car- anywhere you are
likely to find yourself hungry and tempted to raid the holiday gift basket in the break
room.
Keep a clean set of workout clothes, shoes, and gear by the front door, at your office
desk, and in your car. When you are faced with the temptation to join the office lunch
party, put on your shoes and head for street (or stairs if the weather is bad).
If the holiday party is your downfall, be picky. You may find you donʼt really care to go
to every event in your calendar. Learn to say no, and plan to attend only those that
mean the most.
Hydrate!! During this busy time, make sure you are drinking enough water.
Dehydration can cause fatigue (sending you out for more coffee), headaches, and
hunger. Drink at least 6-8 glasses of water each day.
A “cheat day” is actually an effective part of a weight loss plan, and including a day of
indulgences can actually help you meet your weight loss goals. Make this principle
work for you, but planning your cheat days around special events during the holidays.
Just make sure that you are intentional about your eating the rest of the week.
Eat Well www.sickofspaghetti.com Spend Less
