You CAN Have Those Cookies
Do you have a favorite holiday dish that you ONLY make (or get to eat, if someone else is cooking) during the holidays? You arrive at the big meal starving, having been waiting for this special dish for weeks. You haven’t eaten anything else all day so you can “fit” all the food you want to eat.
We completely understand having a favorite dish you only eat once or a few times a year and giving in to the temptation to do all the things listed above. But these views can really set you up for disaster - a disaster like overeating and then feeling miserable later… taking all the enjoyment out of big, fun holidays meals.
Here are our top tips to help manage your food cravings and avoid over eating this holiday season:
1 - Don’t go hungry. Don’t skip meals in advance. By not starting off “starving”, you will be able to select your foods with better measure and avoid overindulging, which can even trigger anxiety. The anxiety can trigger overeating or eating too fast. It's a vicious cycle.
If we eat too fast, we miss our body's fullness signals, leading to overeating. Slow down and eat more mindfully. In general during the holidays, plan your meals on regular timeframes. Eating regularly will help keep your blood sugar more even and support you in a more balanced approach to your selections.
2 - Eat the foods you love. It’s fine to enjoy some holiday foods like cookies or pie in moderation. But be mindful of the potential triggers. One is that if eating one cookie means you eat 10, then maybe it's not a good choice.
Secondly, don’t associate negative emotions like guilt or shame with these foods. The time you spend obsessing over them basically encourages your to eat more than you should. Self-loathing can create a throw in the towel mindset and loss of control. Tomorrow is a new day, don’t give up. You can always reset.
3 - Listen to your body. When surrounded by family, friends, and way too much food, it can become easy to get distracted and ignore your body’s fullness signals. Sit down while you eat, chew slowly, and pause occasionally to check in with yourself to see if you are still hungry. Focus on filling-up on the good company vs the high caloric foods.
4 - Stay hydrated, especially if you are enjoying adult beverages. Try a one for one, one adult beverage followed by an 8-10 oz glass of water. Also, your body can mistake thirst for hunger, leading to you reaching for snacks instead of your water.
5 - Eat with mindful moderation. The holiday season is not the time to start a super restrictive eating plan. It may not be practical, and the perceived deprivation could make your brain crave the foods you are no longer allowed to have. Instead, use the less is more approach by eating more nutritious foods that are high in fiber (the fiber will help keep you fuller longer) and less high sugar and high gluten foods.
Remember, you can enjoy eating during the holidays without overindulging!