Be Merry & Mindful: 6 Tips for Staying Healthy During the Holidays

It's that time of year for holiday parties, gatherings and get-togethers, many of which are centered around food. While many aspects of the holiday season are overwhelming and stressful, enjoying your food during this time of the year shouldn't be! That's why we encourage you to slow down and remain mindful, here are 6 tips to get you started on maintaining healthy habits and practicing mindfulness.

Tip #1 Beat the Buffet

At a buffet or large table filled with holiday specials, wander around the display before putting anything on your plate. Surveying all the options will allow you to make more informed decisions about what you want to put on your plate. Once you have made your selections move away from the buffet so that you are less likely to keep grazing. Wait about 20 minutes before going back up to get seconds, this is how long it takes for your brain to realize you’re full.

Tip #2 Practice Mindful Eating

During the holidays we are surrounded by lots of stimulation and distractions during mealtimes. Mindful eating allows us to practice increasing our awareness of internal hunger cues. It is very important to focus on our senses, paying attention to the sounds, smells, colors, and tastes of the food you are eating. During this time, it is especially crucial to honor your hunger and fullness cues, eat when you are hungry, stop when you are full. Do your best not to skip meals to prevent extreme hunger which can lead to overeating and extreme fullness.

Tip #3 Use the Plate Method

The plate method is a simple way to build a well-balanced and satisfying meal in any setting. It’s simple – just dedicate half of your plate to non-starchy veggies such as brussels sprouts or carrots, a quarter of your plate to carbohydrates such as macaroni and cheese or mashed potatoes, and the remaining quarter of your plate with protein, such as turkey breast, tofu or beef. This combination of carbs, protein and fat can help promote satiety that is going to last.

Tip #4 Stay Hydrated

It can be easy to forget to drink water during this busy time. Make sure you are drinking water all throughout the day. Additionally, if you are drinking alcohol - which most people tend to over the holidays - it is even more important to hydrate. Try to drink a glass of water in between each cocktail. Another idea is to drink alcoholic beverages from tall skinny glasses to trick yourself into drinking less.

Tip #5 Stick to Usual Eating Patterns

Resist the urge to skip meals to save up for the feast. While this may seem like a good idea in theory, this plan tends to backfire as it will likely lead to overeating. Continue to eat regular meals and snacks throughout the day leading up to your holiday meal, about every 3 to 4 hours. Following your usual eating pattern helps to better manage hunger and keep energy levels consistent. The last thing you want to do is arrive at the dinner table “hangry”.

Tip #6 The Most Important Tip is...ENJOY YOURSELF!

What would the holidays be without our delicious food traditions? Food is so much more than just fuel for our bodies – it is tradition, culture, connection, and a way to nourish our souls. Take the time to appreciate and enjoy all the delicious foods you can eat this holiday season! Eat mindfully, and be thankful for good food, family, and being together, which is what the holidays are all about!

Bonus Tip: Modify Holiday Recipes

Be mindful of the amounts of gravies and cream sauces you use...a little goes a long way.
Cook stuffing in a separate dish from the meat. It will be lower in fat and there will be less risk of food poisoning from undercooked meat juices.
Consider serving baked potatoes, yams and steamed vegetables plain rather than as part of a rich casserole or coved with cream sauce. Experiment with spices to flavor vegetables.
Substitute evaporated skim milk or plain low-fat yogurt for cream and sour cream.
Use less sugar in baked treats by using pureed fruit for natural sweetness.
Use olive, canola, or vegetable oil instead of butter when sautéing dishes.
Use whole grain bread in stuffing.
Use half the amount of topping for crumbles on casseroles.

+++

At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.

Have feedback or questions for our team? Email us at flikblog@compass-usa.com.

Interested in working with us? Apply today!