HOW I’VE LEARNED HOW TO MANAGE THE HOLIDAYS
Honestly there is no better time to learn HOW to eat a little better and make smarter choices. It’s a tough time, not only physically but mentally & emotionally. My goal, at the very least is to maintain my weight. It doesn’t have to be as challenging as you may think. Many want to just indulge and worry about it come January.Let me tell you that usually doesn’t work out for people. Your body will react negatively if you treat it that way. Your body doesn’t realize it’s the Holidays, nor does the scale.
The Holidays are NOT a “free for all”!
Some of the strategies that help me through the season:
- I DON’T MAKE FOOD SELF MEDICATING FOR STRESS- the Holidays can be very stressful for everyone. It can also be emotional. Being as organized as possible will help. Schedule events like shopping, making cookies, or get togethers. Maybe even cut down on some things this year to make it easier.
2. I GO INTO DECEMBER WITH A POSITIVE ATTITUDE- rearrange your mindset. As we all know weight loss and/or maintenance is mental. If you put your mind to something, it becomes more possible!
3. EAT ONLY WHAT YOU BRING INTO THE OFFICE-be aware of all those Holiday “treats” that come into the office this time of year. Just one treat a day could add up to a 5 pound ( or more) weight gain. Make sure you are prepared with an alternative snack on hand. Make it a rule. ( Reform with Rachel Healthy grab & go snack bags are also a good idea 😉
4. I TREAT MY DRINKS AS DESSERT -even 1 or 2 drinks can impact your weight and how you feel. Alcohol is not processed in our body like food is. This makes it much harder to lose weight with the added calories and sugar of alcohol. I like to supplement a coctail with seltzer water or club soda with lime or lemon. Some common drinks are as much as a piece of cake, or pie, or a couple of cookies! Drink accordingly!
Some common drinks:
Mojito- 217 cal, 24 carbs, 23 sugars
White russian- 326 cal, 29 carbs, 27 sugars
Margarita- 168 cal, 10 carbs, 10 sugars
Mimosa- 144 cal, 14 carbs, 10 sugars
Champagne- 87 cal, 2 carbs, 1 sugar
Vodka-2 oz, 128 cal, no carbs or sugar
Beer- 100-150 cal, 6-12 carbs
Cut outs= 31 carbs, 12 sugar for 1 cookie ( 3 tsp sugar)
Peanut butter blossoms= 10 carbs, 7 sugars
Snickerdoodle= 24 carbs, 13 sugar (4 tsp sugar!)
Spritz cookie= 10 carbs, 4 sugar
oreos,mint – 2 cookies= 21 carbs, 13 sugars
5.I KEEP MOVING- I can’t stress this enough. Exercise is the # 1 antidepressant. Everyone is busy, you must make time for working out. You will feel better and it helps with the extra calories consumed.
6. I PICK & CHOOSE- or plan ahead. If you plan what you will eat at each event it is easier to stay on track and not over do it. Decide what you want to enjoy. Stay away from the food table. Make a small plate and walk away or sit down. By standing and picking at the food you overeat and don’t realize you’re full.
7. I BRING A HEALTHY DESSERT- this is my go to for sure. I always bring a veggie tray, healthy app, or healthy dessert. This way I’m less tempted and I know there is something available I can eat.