Thriving Through the Holidays

Whether we approach the holiday season with anticipation, trepidation, or a little of both, we can all choose to enter this holiday season more mindful of our fitness, nutrition and well-being goals.

Yes, I know, easier said than done. The holiday season is probably the most challenging time of year to eat healthy and stay dedicated to our goals. Did you know the average American gains one pound during the 12 weeks between Halloween and New Year’s? Individuals who struggle with their weight gain closer to five pounds. While this isn’t as dramatic a number as you’d imagine, it can be a setback if your goals include weight/fat loss.

With that being said, by now you know Thrive stands for balance and moderation. There is a smart way to enjoy all the delicacies the season has to offer without derailing the life-changing progress you’ve made so far. With a little moderation and planning, you can partake in the food festivities without overindulging. Here are Thrive’s top tips to keep holiday indulgence in check:

1. Plan Your Indulgences

Don’t turn the holidays into weeks or months of bingeing. Limit holiday feasts to the actual holidays, or one day per week depending on your weight/fat loss goals. Opportunities to indulge throughout the week—whether at an office party or girls’ night out—will arise, but choose to tell yourself you’ll have it later on that special holiday or occasion.

2. Show Up Satiated

Just like you’ve heard a million times, don’t grocery shop hungry…don’t show up to the festivities starving! While it may seem like a good idea to fast all day in preparation of an impending party splurge, it’s actually counterproductive. The few hundred calories you save skipping breakfast or lunch—or both—are nothing compared to the possibly thousands of calories you devour if you arrive famished. What’s a smarter choice? Eat as you normally would on a typical Thrive day and have one of Thrive’s many healthy snacks before departure.

3. Fix a Small Plate

Stop grazing and prepare yourself a small appetizer plate. Try to limit your party food intake to whatever can reasonably fit on the plate. Fill half of your small plate with raw or marinated veggies, fruit, and lean meats. Higher calorie foods, like hot appetizers, chips, crackers, cheese and nuts should be limited to the other half of the plate.

4. Practice Thrive’s 30-30-30 Principle at Dinnertime

For the main course, split your plate into thirds to ensure a balance of our three macronutrients: protein, carbs and fat. Go ahead and fill up a third of your plate with lean meat or a vegetarian/vegan protein option, a third with vegetables or salads (hold the dressing and use olive oil and vinegar), and a third with more carb-heavy sides. Remember, protein and vegetables will keep you fuller longer. No seconds, please. Fit a taste of everything into one helping.

5. Exercise Moderation with Sweets and Treats

Here the principle of one of everything doesn’t apply. Instead, ask yourself what the absolute best one or two treats are. If it’s a cookie or bar split it with a fellow partygoer. If it’s cake or pie go for half a slice. Make it a moment, savor each bite. You’ll thank yourself later if you don’t overdose on sugar.

6. Avoid Drinking Your Calories

Beverage calories can quickly add up. Start your event with a couple glasses of water. If you consume alcohol be especially vigilant to drink water between drinks. Keep in mind that intoxication dulls our senses and encourages overeating. Like everything else, moderation is key. Ladies, 1-2 drinks is ideal.

As we navigate the holidays, it can be a lot to handle. Despite our good intentions, we may fall off the wagon, have a few too many cookies or eat ourselves sick at some point along the journey. Don’t beat yourself up over it! Rather we can move forward and focus on healthy choices in the present moment. In fact, here are some positive statements we can tell ourselves after an encounter with overindulgence:

1. Perfection is not reality.

2. I forgive myself and will not dwell on the past.

3. I choose to move forward and try again.

4. I will make better food choices and avoid stress-related foods.

5. My fallback plan is to return to my Thrive meal plan for the very next meal or snack.

So let’s jump all in this holiday season and practice balance and moderation. Don’t binge and don’t deprive yourself. Instead, bring it to the middle. You won’t regret it!

Happy Holidays!