The holidays are often filled with heavy meals and lots of sweet treats. And with the added stress and not enough sleep that typically come with the season, we want to arm you with some tips to help you avoid overeating when your options aren’t always ideal.
Don’t Start Out Starving
You might be tempted to skip meals earlier in the day in anticipation of eating a lot later, but this approach can backfire. When you allow yourself to get too hungry and your blood sugar gets too low, you’re more likely to eat quickly or reach for sources of quick energy like refined carbs and sugar. You may also mentally turn your main meal into a reward and feel entitled to indulge.
Instead, plan for a healthy and balanced meal or snack to keep you stable not starving, like Greek yogurt mixed with Organic Berry Power™ Powder, avocado toast with egg, or some carrot sticks and hummus, before heading to the table.
Find Gratitude in Your Food
While holiday meals tend to be centered around what’s on the table, try to shift focus to who’s at the table. Take time to appreciate how the food got there, as well as non-food factors like family and conversation.
Drink Lots of Water
Water is so important for digestion, satiety, and staying hydrated at a time of year when many people reach for caffeine and alcohol a little more than usual. Thirst can easily be confused for hunger, so keep water at the ready, even while out and about, and take small sips throughout your holiday meals.
And remember that alcoholic drinks, eggnog, cocoa, soda, and punch are packed with calories, so consume them in moderation. Or try a low-calorie, festive mocktail –check out Heavenly Holiday Mocktails for some ideas.
Get Plenty of Sleep
Did you know that the amount of sleep you get impacts the hormones that regulate your appetite? It’s true! Ghrelin stimulates appetite and leptin decreases it, and when the body is sleep-deprived, the level of ghrelin spikes, while the level of leptin falls. It may be easier said than done, but one of the key benefits of a long, restful night is fewer cravings.
Prioritize Protein, Fat, and Fiber
Carbs and sugar seem to dominate holiday plates, but balancing them out with plenty of protein, fat, and fiber will help you feel full and satisfied. Prioritize the space on your plate with healthy fats, proteins, and non-starchy fiber-filled veggies, and then allow little indulgences with the room that remains.
Take Breaks Between Bites
It takes time for your body to realize that it is full, and sometimes by the time it does, you’re already a little too full. Eat slowly and mindfully by setting your fork down between bites, chewing thoroughly, and appreciating all the different tastes and textures on your plate. This will support healthy digestion and give your brain a chance to realize that your belly is satisfied.
Quality Over Quantity
Savor foods that are a special treat and don’t waste calories on normal fare that you can get anytime. Skip the chips, dip, and fried foods. Choose instead something out of the ordinary that you’ll really enjoy.
If you have trouble digesting any of the food groups, or tend to feel bloated or uncomfortable after a meal, you'll want to have Enzyme Power at hand. The full spectrum of potent, plant-based enzymes in each capsule will enhance your digestion and nutrient absorption, and help keep you feeling great throughout the festivities — even if you overdo it at dinner.