The truth behind snacking and overeating during the holidays?
The holidays are a fun time of year for family gatherings, cozy pajamas, and a kitchen full of yummy treats. As you can recall from holidays past, sometimes the holiday fun turns into mindless snacking. You’re sitting on the couch, watching a movie, catching up with relatives, and before you know it, you’ve polished off a bowl of peppermint bark, half a cheese plate, or gone back for leftovers.
Most interestingly, most of us aren’t eating because we’re hungry; we’re eating because it’s there. Or we’re bored. Or we’re anxious. Or the home-made cookies just look too good. But with a little awareness (and adopting a few wise habits), you can enjoy your holiday season without feeling sluggish, bloated, or burnt out by January.
First and foremost, recognize why you are snacking. Make it a rule…Take a pause to reset your instinct to reach for food and make it a conscious choice to ask yourself, Am I actually hungry? Before you grab a snack or extra plate, ask yourself:
- Am I actually hungry?
- Am I bored, or am I just avoiding awkward family interactions?
- Am I tired, stressed, or dehydrated? Maybe drink a glass of water and then decide if you are hungry.
- Should I choose to engage in an activity, such as playing a game or going for a walk, instead of snacking?
Counting the Colors on the Plate, Not Necessarily the Calories
As you prepare your plate, make it a point to include fruits and vegetables in at least half of your plate at each meal, ensuring that a variety of colors of fruits and vegetables are represented on the plate. Incorporate lean protein and healthy fats to keep you full, which may help suppress mindless munching throughout the day. And note, when your body is nourished, it will crave less sugar. Check out the recipe below!
Clean Green Bean Casserole
Clean Green Beans Recipe
1 pound fresh green beans, trimmed and sliced in half
2 cups water
1 tsp salt
A package of sliced mushrooms
Medium onion, sliced or diced
1-2 garlic cloves, minced
Ghee and or avocado oil
Salt and pepper
Steam or boil the green beans in water and salt for 4 to 5 minutes. They will turn bright green. Drain and place them in ice water to stop the cooking and prevent them from getting mushy. Heat oil or butter in a large skillet over medium to high heat. Add the sliced mushrooms and onions and cook until onions are translucent. Add the minced garlic and green beans. Toss or stir for 2 minutes until the garlic is golden and beans begin to crisp up. Add salt and pepper to taste. Serve warm! Feel free to make the recipe your own by adding diced cooked bacon, pine nuts, or topping with crumbled pork rinds. Yum!
By Lacy Benkley
Mealtime Means Quality Time, Not Just Food Time
Distracted, mindless eating is often associated with overeating. Be present when you eat and visualize the amount of food you’re consuming. This means putting the phone away and turning off the television, too! We also need to stop using holidays as an excuse for making poor choices. The holidays are not just about food; they’re an opportunity to gather and reconnect away from our busy schedules and distractions.
Great tips to try!
- Bring a healthy dish, talk about your holiday health kick, and suggest new traditions. When wellness is normalized, it becomes contagious.
- Get up and walk after a meal. Invite family to get up, stretch, and join you for a walk.
- Don’t skip meals. Maintaining stable blood sugar levels depends on a regular eating schedule. Someone who has skipped breakfast or another meal may experience a sudden onset of shakiness and/or irritability, a sign that their blood sugar is dropping extremely low. Following this type of episode, there is a greater likelihood of overeating at the next meal rather than consuming a normal-sized portion.
- Hydration is essential. Staying hydrated helps maintain metabolism, so it is essential to be mindful of drinking water to stay hydrated during the holiday season. Carry a water bottle and set a goal to finish and refill it 3 times throughout the day.