Hello readers! I must admit I have been totally slack with updating this blog this year. I could use the excuse of juggling a full time job plus extra private practice hours, social commitments and just having ME time, but there are usually enough hours in the day if you manage your time appropriately (which is something I need to work on!) The truth is, I have started many blogs throughout the year, but never felt driven to complete them, whether it was writer’s block, not thinking it was good enough to publish, or not having the time to put in the research hours to back up my words. So, with my first and last blog post of the year (wow, I am disappointed to say that), I feel inspired and motivated to regularly update my website in 2019. I know it can be challenging and frustrating to navigate the overwhelming amount of food and nutrition information on online, and I want you to feel like this is a place where you can find evidenced-based, easy to understand health content.
It’s hard to believe it is already December! I must say this every year, but 2018 felt like the fastest year ever. Reflecting back on the year, many exciting things happened for me both professionally and personally. My temporary contract turned into a full-time, permanent position at West Durham Family Health Team. With mixed emotions, I gave up my private practice at ONE Health Services after 2 and half years, and have kept up an independent practice with some exciting projects on the way. I celebrated my one-year anniversary with my boyfriend, got a personal best in my third half marathon, and went on some cool trips. Yes, there were also downs, but I am choosing to reflect on the positive, be grateful for all the good in my life, and bring in the new year with lot’s of excitement!
With that said, I couldn’t think of a better post to write at this time of year as majority of my clients and family/friends worry how the holiday season may impact their health goals. December is always an exciting time for me, with my birthday, holiday events and vacation. But with all that comes numerous food-focused celebrations, as I am sure is the case for many of you. Are you worried about weight gain over the next month? About losing control and falling off track with your health goals? About not being able to enjoy the holidays because you are following an elimination diet or have dietary restrictions? About knowing you will have no will power when it comes to your grandma’s famous gingerbread cookies? There are so many ASSUMED thoughts that can overwhelm us during this time, but the reality is, it is not INEVITABLE that you will end the year feeling sluggish, bloated and regretful. With these tips, I want you to bring in the new year content with how you enjoyed the holidays and feeling physically and mentally ready to start 2019 on a healthy and happy note.
Nutritious Niks’ Holiday Survival Guide:
1. Adjust your weight loss expectations. In reality, most people don’t lose weight over the holidays. Shift your focus from weight LOSS to weight MAINTENANCE. Set intentions for how you plan to achieve this by scheduling in workouts, eating well on non-event days, making plans to donate leftovers, offering to be the designated driver, etc. This will make it easier to get back to your weight loss plan in January.
2. Plan ahead. Look at your calendar for the month to see all of your events. Choose a couple to MINDFULLY indulge at guilt-free, and plan to maintain balanced eating and drinking habits at the others. A few indulgent meals will not sabotage your health goals, but daily festive occasions might.
3. Choose your special foods. Really think about the foods you truly enjoy and that only come around at this time of year. Ensure to mindfully eat these foods to savour each bite. Don’t feel like you have to eat a holiday food just because it is available. Set aside your usual “junk food” that will still be around in the new year to make room for the treats you’re really looking forward to.
4. Don’t go to parties starving! I can’t stress this enough – “saving” calories all day in anticipation of splurging at a holiday meal is a guaranteed way to make you overeat to the point of discomfort. Maintain your usual eating habits with balanced meals and snacks, being mindful to limit added saturated fats, sugar and salt that may be heavy in your meal later on.
5. Build your plate logically. We often eat most of the item that we put on our plate first. Start with veg, then move on to protein, starch and extras. Think of the balanced holiday plate: ¼ protein (turkey), ¼ starch (stuffing/potatoes/buns), ½ vegetables (Brussel’s sprouts, salad, green beans), 1-2 tbsp fat (gravy, salad dressing, butter).
6. Choose beverages wisely. Did you know a glass of eggnog can be 300 calories and 20g of fat? If this is your special holiday food, then definitely enjoy it! Just be mindful of what else you’re consuming with it. For every alcoholic beverage, aim to have 1 glass of water. Lighter options include hard liquor + sparkling water and lemon, lower carb beers and lower sugar red wines. Also aim to modify speciality coffee shop holiday drinks (see blog post here).
7. Respect your/your guest’s dietary restrictions. If you have dietary restrictions or are following an elimination diet, this can be an especially challenging time. But the last thing you want is to “not be rude” and eat whatever is served, only to spend the next few days in the bathroom. If you feel comfortable, ask the host what is on the menu and recommended a safe dish if there are no suitable options. Or, offer to bring a dish. Alternatively, eat something at home first, and enjoy what you can at the event. As a host, ask your guest (or check here) for ideas, as it can be stressful looking for substitutions online.
8. Stay active. Not only for weight maintenance but for stress relief, increasing energy, lifting your mood- all things that are crucial at this time of year. Get creative by taking advantage of winter activities such as snow shoeing, walking around a Christmas market or skating. Involve the family in home YouTube workouts. For those who say, “I’ll join a gym in January”, it will be MUCH easier to start a new exercise routine if you are active during December.
9. Eat mindfully & intuitively. Eat with INTENTION to feel better after a meal than you did when you started and eat with ATTENTION to your food and body. Imagine yourself leaving a meal feeling satisfied but not uncomfortable. Now imagine yourself in food-coma mode, having to undo your pants and wanting to lay on the couch. Eating slowly and listening to your body can help you enjoy the festive feast without going overboard. Give yourself unconditional permission to eat what you actually want to eat, to avoid the restriction-binge-guilt cycle.
10. Say NO to food pushers. You might have that one family member who always puts a second portion on your plate or demands you try their dessert. BUT, it is not your responsibility to please someone by overeating. Stay strong and remember your health goals. Try saying, “That looks delicious but I am full. I’d love to take some home and enjoy it when I feel hungrier.” (I know this might be easier said than done depending on your culture).
11. Remember Balance. The popular 80/20 rule can apply to the holiday season. For every 1 day of “surplus”, aim for 2 days of “back to routine.” This DOES NOT mean skipping meals, over-exercising, detoxing or cleansing. Simply focus on whole fresh foods, less sugar and alcohol, lots of water and a good sweat on your non-event days.
12. Ditch the all-or-nothing mindset. We hear both sides of the spectrum. “I can have all the treats I want because come January, I am going to be “good” and give up desserts.” OR “I won’t have a single treat this holiday season, I must keep losing weight.” Both extremes are not healthy. Again, set your intentions for this season, allowing for some indulgence while still being in control of your eating habits.
Bottom line, remember what is TRULY important. Memories last forever, calories are burned off immediately. Fixating on how a particular meal or event may impact your health goals will prevent you from being present in the moment and enjoying your favourite foods and company. Food is meant to be nourishing, enjoyable, and sentimental, especially at this time of year. It is not meant to be feared, “bad” or restricted. Your food choices do not define your self worth! We can all serve to be a little more like Santa- he rocked his red jumpsuit, showing off his round belly and curves, and ate all the milk & cookies guilt-free!
I wish you the happiest, healthiest, safest, most delicious holiday season. End 2018 being grateful for your body and all the wonderful things it can do for you. If you’d like a more individualized approach to planning for the holidays, or want to start the year off with professional guidance, head over to the contact form to set up an appointment!
Xo,
Nutritious Niks
