Surviving the Holidays

Here come the holidays and with them all of the social festivities, parties, dinners, drinks, and everything that might be causing you stress about how you'll possibly stick to your nutrition plan for the next few weeks. 

Here are 5 tips to survive the holiday season and come back out in the new year feeling great.

1. Eat slowly. When we slow down to eat our food, we're able to really enjoy it. Food should be an enjoyable thing, not something we are dreading or choking down. So choose foods you enjoy, while picking the best options, and really savor it. When we slow down, it also gives our brain a chance to let us know when we're full. Our digestive system lets our brain know when we've reached capacity so that we will stop eating. As you may know, if you eat too quickly, this trigger sometimes comes too late and by then we are uncomfortable full.
   

2. Only eat until you are satisfied, rather than stuffed. This can mean eating until you are 80% full rather than unbuttoning your jeans to make room. This becomes easier as you slow down to eat as well. Nobody really enjoys that uncomfortable, miserable full feeling that leaves you dreading the next few hours.
   

3. Have a plan for eating well on the go. The holidays not only bring a lot of social obligations, but a lot of places to be and a busier schedule than usual, so having healthy options for eating while you're busy can be a life saver. Here are some ideas you can stuff in your car, desk, or purse to have easy access to that require little preparation:
   
   Tuna in a pouch (in water)
   Nuts and seeds & trail mix
   Protein bars (with high protein and low sugar)
   Meat jerky (low in sugar)
   Hard boiled eggs
   Raw veggies with hummus/nut butter
   Canned sardines/salmon
   Dry protein powder that you can mix with water
   
   You can use pre-prepare homemade protein bars like these paleo protein recipes.
   
   Don't be afraid to stop at a gas station or convenience store to find something to tide you over when you're in a bind. In these situations, look for a better option than standard gas station food, but don't worry about it not being perfect. For instance, an apple will be better than chips, and a jerky stick is better than a candy bar. Do better, not perfect. Health is a continuum, and nowhere on that is perfect all the time.
   

4. Use calorie control with tools you can take everywhere. Whether you're counting calories or using more tangible methods of measuring your foods, take your tools with you. If your hands are your tools for measuring your portions, you're in luck - they go everywhere! If you've never been introduced to this method portion control, we should chat!
   

5. Get in your veggies, and keep it interesting. Mix up your routine to find new combinations for your veggies and preparing them to make sure you avoid falling into a slump of eating the same things when there are so many tempting options out there. You're more likely to stick with your plan of eating vegetables regularly if you're looking forward to having them. Check out this infographic from Precision nutrition for help!