They’re also known for being synonymous with excess. Overeating and overdrinking are common and can be difficult to avoid without a plan. Here are our top eight strategies for surviving the holiday season with your health goals intact.
1. Start with Plexus Block™
It’s the holiday season, when your carrots and sweet potatoes are as candied as your cookies and sticking to your healthy habits is a daily test of willpower. If you find yourself indulging in a small slice of cranberry Christmas cake, you may want to consider taking Plexus Block™ first.The excess sugar and carbs in our holiday favorites create excess glucose. The same glucose, which can be stored as fat. And, of course, excess fat can lead to weight gain.4 Block contains natural ingredients, clinically-tested to work immediately to block the absorption of up to 48 percent of the carbs and sugars in your meal—without blocking the absorption of any beneficial nutrients.*
2. Eat before the party
Showing up to a holiday party with an empty stomach is a bad idea. It’s hard to make good decisions when we’re hungry. Set yourself up for success by eating a healthy meal before you head to the party. You’ll still be able to enjoy the company of friends and family and can indulge in favorite foods. Portion control is more manageable if you don’t feel inordinately hungry when you arrive.3. Peruse, then choose
Before you fill your plate, take the time to inventory all your options. The vegetable side dish smothered in cheese may be easier to resist when you know there’s a plate of fresh salad further down the table.4. Start with the best stuff
After surveying the buffet table, eat the healthiest foods first. We’re more likely to continue eating the foods we start with at a buffet style meal.1 Additionally, when you fill up on the good stuff first, you leave less room for the heavy or high-calorie options available.5. Use a small plate
Our brain doesn’t completely register that we’re full for about 20 minutes.2 When we use smaller plates, we have to return to the buffet for seconds. The wait generally causes a bit of time to pass and lessens the chance that we’ll continue to eat after we’re already full.6. Keep track of what you eat
Parties seem to encourage mindless eating. The best way to counter consuming extra calories without realizing it is to keep track of what you are eating. You could write your food down in a notebook or use a food tracker app designed for this very purpose. Whichever way you choose, taking the time to make note of what you eat can help prevent you from eating more than you realize.7. Avoid drinking extra calories
Sugary punches, soda pop, and alcoholic beverages are extra calorie villains. Even people who don’t regularly drink soda or wine may make an exception for the holidays. Start the evening with a low calorie, non-alcoholic drink. Then drink one glass of water for every sugary or alcoholic beverage. In addition to limiting your calorie intake, you’ll be preventing dehydration—a major factor in hangovers.8. Get enough sleep
Celebrations and holiday plays and shopping ‘til we drop. Getting adequate sleep seems like wishful thinking during the holiday season.Sleep deprivation can impede your ability to make good decisions.3 When we’re tired, we’re more likely to choose instant gratification over long-term satisfaction. High-calorie foods and alcohol are fairly standard at holiday parties. Consistently getting enough sleep can prevent you from making poor choices as a result of sleep deprivation.Healthy eating during the holidays isn’t impossible.
Summary
These strategies can help you enjoy holiday parties while staying on track with your goals for health and wellness. If you slip-up, remember you can always start again. Make it a happy and healthy holiday season.References
1 Wansink B, Hanks AS. Slim by design: serving healthy foods first in buffet lines improves overall meal selection. PLoS One. 2013 Oct 23;8(10):e77055. http://dx.doi.org/10.1371/journal.pone.0077055
2 http://www.livestrong.com/article/480254-how-long-does-it-take-your-brain-to-register-that-the-stomach-is-full/
3 Alhola, P., & Polo-Kantola, P. (2007). Sleep deprivation: Impact on cognitive performance. Neuropsychiatric Disease and Treatment, 3(5), 553–567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
4 Roy MC, Anguenotb R, Fillionb C et al. Effect of a commercially-available algal phlorotannins extract on digestive enzymes and carbohydrate absorption in vivo. Food Res International. 2011;44:3026-3029. http://www.sciencedirect.com/science/article/pii/S0963996911004637
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