A couple days ago I sent an email out with part one of how to avoid the holiday weight gain (you can read it right here http://janellejai.com/uncategorized/weightgain1).
Today I’m starting with strategy number 4 and I can’t wait to hear what strategy you’re going to put in place. Here we go…
- Start your meal with protein. Protein will help you feel satiated. It breaks down in the digestive system slowly, helps with overindulgence or feelings of over hunger.
Proteins keep the metabolism going. Eating 20-30 grams of protein at a meal is best and eating a protein-rich snack before a party is a great strategy for not feeling starved when you arrive and curbing cravings.
Some ideas would be greek yogurt, cheese, meat sticks/jerky, rolled up turkey, nut butters, hard- boiled eggs, hummus are a few.
Also, when you eat protein you naturally stop when you are full, unlike carbs where you just want to keep grazing on the chips, popcorn, sweets etc.
- Load up on non-starchy veggies. These are veggies other than root vegetables- potatoes, squash etc. All the leafy greens, asparagus, zucchini, peppers, snap peas, tomatoes, artichoke, avocado, broccoli, brussel sprouts, cauliflower, celery are a few are all the non-starchy vegetables and can be consumed in abundance.
Make these non-starchy vegetables a big part of your plate along with the protein.
Here’s a fun fact- trading grains and potatoes for green veggies can be an 80-200 calorie swap. They contain more vitamins and minerals and are great for party food.
- Keep carbs aware and in check- Carbs make up the majority of the food at any event and most meals. A typical holiday feast contains potatoes, sweet potatoes, bread, stuffing, pie, matzo, cookies, candies.
Focus on which foods are carbs and select soulfully vs. mindlessly. When I do this I really check in with my body for the answer. It most often has a different answer than my brain which thinks it wants all the carbs and then I’m thrown me into that regret later.
Carbs should be paired with a protein or healthy fat- this means fruit as well.
Carbs and starches should be the smallest part of your plate so maybe it’s just a taste of three carbs or just one small spoonful of the yams, potatoes of stuffing.
- Indulge soulfully. It is inevitable you will be tempted throughout this season. It’s important to honor the cravings and have the nostalgia type foods, remembering that consuming real nourishing food remains at the heart of eating.
Keep in mind it’s much better for the body and the soul to indulge in grandma’s specially made from scratch cookies, pies or fudge than it is the store bought anything with the chemicals and preservatives.
Also, a key to the carbs. especially the sweet ones is to sit still and quiet, savor the thing, take in all its yumminess and you will feel complete. Whereas eating it mindlessly may put you right on that sugar roller coaster trying to feed the emotion and quiet the craving.
Always consider who made it? Is it homemade? What is the quality? This helps us keep aware and choose real food and what we really desire.
Plan for the indulgence and check in with your body to see if that is truly what it wants. Your body has tons of wisdom that will keep you from becoming compulsive. Just asking, “what would feel best to eat” creates awareness and better choices.
Planning for the indulgence is still part of the plan. It will keep you from that “screw it” mentality that will have you gaining that 5-15.
For the most part, we all know ahead of time what will be on the table or at the party. We can plan ahead for what we will indulge in.
If it’s too tempting to go into the breakroom don’t. Bring a small treat from home and keep it in your desk like a square of dark chocolate and/or opt to take that short or long walk and get out of the building completely.
- Remember it’s not about the food, it’s about the people and the connections. While it’s wonderful to celebrate and have the food be a part of it focus on the people, the fun and the memories you are making.
Following this tips will help you enjoy the celebrations AND stay true to your weight and wellness commitments with acceptance and without guilt.
I’d love to hear which tip you’re going to try so hit reply and let me know.
P.S. I’m sharing all of this live on my FB page this morning at 10 am. If you missed part one or just want to catch all the tricks to avoid the holiday weight gain come on over https://www.facebook.com/janellejaihealthysuccess/
P.P.S Achieving permanent weight loss and maintaining it can seem impossible. I’ve been there. But as I achieved my weight and wellness goals and support other women to do the same I’ve discovered 3 big reasons that you haven’t successfully lost the weight and kept it off YET!
Next Wednesday, Dec. 5, I’ll be sharing these with you in my FREE Master Class 3 Reasons You’re Not Losing Weight (that no one else is telling you). In this class, you’ll learn the 3 Reasons and get the solutions you may just be looking for. It’s hard to fix something when you really don’t know what the problem is, so join me here http://janellejai.com/3-reasons/