It’s that time of the year again where we have numerous social occasions from work to get-together with friends and family. With these fun events come the indulgent food and drinks.
I’v been there, eaten too many sweets, had a week of social events where I didn’t hold back in the drinks. I thought “well, this is temporary. Once the new year hits, I’ll be stopping anyway”. Then the new year hits and I feel awful. I am so uncomfortable, swollen and tired!
Over the years I’ve slowly made adjustments to help avoid the uncomfortable feeling on January 2nd. They have worked for me so I am going to share my strategies . They may help you get through the holidays while enjoying yourself and not gaining too much weight.
1. Alcohol
I love wine and at this time of the year there are always new bottles to try. I stick with dry ones and typically don’t go past 3 grams of sugar.
If I start with a cocktail or have a shot, then I stick to clear alcohol as they have low-to-no sugar.
To manage the load on my liver I ensure to drink water between drinks. In fact I increase my water intake in December. The bonus is its also helps our skin during this cold season. I also drink 2-3 cups of Dandelion tea through out the day as it helps to detox the liver which works hard to break down all food and drinks. Especially processed ones like alcohol.
Once the invites start to come in, I put together a game plan; I will stick to water or one drink at some events, and others I will allow two or more.
If you don’t drink alcohol but sodas, juices or mocktails are your thing, use the same strategy. These beverages are also filled with sugar. By limiting them or diluting them with water or soda water you won’t spike your blood sugars as much.
2. Protein and Fiber
I make my first meal of the day a savoury one with protein and fiber. Similar to above, this will help to keep blood sugars normal. I typically eat a spinach omelette or an arugula salad with scrambled eggs and a side of broccoli. If the event is in the evening, I make all my meals similar and ensure there is some healthy fat such as avocado, nuts, or Greek yoghurt.
When I am at the event, I eat strategically- I take the fiber rich veggies first. Not only will it help to stabilize blood sugars, but will fill me up so I don’t eat as many high carb rich hors d’oeuvres afterwards.
3. Carbs and Sugars
Ok let's be real- I am still going to treat myself! There is no depriving here. I'll eat a cookie or chocolate or even a slice of cake. But I have managed to move away from continuously popping them in my mouth. I set a limit before the event. I'll eat one piece of dessert and stick with it. Similar to the strategy I use with alcohol, I may skip sweets at some events and allow myself to have two petit pieces at others.
Exercise
Whatever I do, I try not to skip out on my exercise routine. I prefer going to the gym but during the holidays they have a limited schedule. During this time I pivot and do body weight exercises at home. My body loves me for changing things up with different movement. I can tell as I feel it the next day! If I am low on time, I’ll do a 10 minute HIIT (High Intensity Interval Training) exercise. It’s better than none. Ensuring to move is key and has helped to keep my metabolism heated through out the day.
5. Sleep
Ok this is something I have recently learned to prioritize and am glad I did! Ensuring to get my sleep is key, during the holidays and all through out the year. Too many late nights is disruptive to the rest our bodies requires. Alcohol may make me fall asleep faster, but the quality of sleep, the amount spent in REM is compromised, and I wake up tired. So I always make sure to drink 1-2 glasses of water before bed. I’ll adjust my schedule for the next day so I can get the rest required. Inadequate rest can cause cortisol hormone to increase which can lead to weigh gain.
It has taken me many many years to figure these things out but I am glad I did and can say they have helped. Most holidays I don’t even put on a pound! Hopefully some or all of them can help you.
Balancing the indulgence with sticking to routine is key. Don’t deprive yourself. The holidays are social time to enjoy food. And you don’t need to try all of these tips. Try one and it may help you as it has with me.
Let me know how it goes!
Comments