16 Nov Tips to stay healthy through the holidays
Between the drinks, dinner, and desserts, holiday feasts can rack up calories fast.
According to the Caloric Control Council, an average holiday dinner contains 4,500 calories and 229 grams of fat.
That’s more than twice the daily number of calories and three times daily recommended fat intake.
The holidays are a special time of year to gather with loved ones, to celebrate, have fun, and of course eat.
You absolutely can avoid self-sabotage, weight gain, and stay healthy during the holidays!
That’s why I put together a post with my 7 top tips to avoid gaining weight and stay healthy during the holidays for you.
These are the exact same tips I’ve been using for years to enjoy Thanksgiving guilt-free and actually help me lose a few pounds, while everyone else is gaining…
After you’ve had a chance to check it out, please leave me a comment and let me know what tip you liked them best.
Tips to stay healthy through the holidays
Tip 1) Start your day with Protein
Protein won’t affect your blood sugar levels so it helps keep you feeling full, prevent food cravings, and overeating later in the day.
My favorite protein filled breakfast ideas include:
- Scrambled organic eggs
- Easy Egg Muffins
- A protein shake with my all time favorite protein green protein powder and collagen (Collagen is my secret weapon! More on this later)
Tip 2 ) Burn it to Earn it
It’s very easy to rack up hundreds of extra calories because you’re surrounded by tons of delicious foods you only get to see during the holidays. Holiday foods tend to have more carbs, sugar, and fat, too.
Since you already know you’re going to be eating them – and should because duh! it’s the holidays! – it’s best to burn off the extra calories you’ll be having before you have them.
So schedule a quick gym session, go for a run outdoors (weather permitting), or try any one of my fat burning workouts before you indulge.
Tip 3) Fill up and Fake out Your Brain
It takes your brain about 20 minutes to register that you are full. Drinking water before you eat will help you fill up, without having any calories.
Having water helps physically takes up space in your tummy which prevents overeating. I recommend having at least 1, 8 oz. glass, of water before you eat and drinking water with your meal, too.
It also helps to start your meal with soup, too. That’s why I always make this delicious pumpkin soup recipe as an appetizer to kick start my holiday meals. (Everyone loves it too!)
Tip 4) Moderate Moderation with the 80/20 Rule
Try to make 80% of your plate protein and veggies with a solid 20% dedicated to the cheesy, starchy, sweet, bread-based foods.
That means 80% of your plate will be turkey, ham, green beans, corn, and/or whatever other proteins and veggies your family enjoys during the holidays.
Tip 5) Make Smart Substitutions
A lot of party and seasonal holiday dishes and drinks default to the bliss bite (or sip) category. Sweet, savory, buttery sauces, salads, gravies, sides, and desserts, are all considered ‘good stuff.’
You can easily ‘have your cake and eat it too’ by making smart substitutions to cut calories, fat, and sugar, that won’t affect the flavor. These smart swaps will help keep you light and lean instead of lethargic.
To ensure you get the healthiest ingredients, always opt for organic and non-GMO versions when available.
Turkey – One 3-oz serving of light or white meat typically contains 140 calories and 3 grams of fat. Dark meat has about 160 calories and 7 grams of fat. Skip eating the skin. The skin adds another 15-20 calories and 1 gram of fat to every bite. Basting the turkey with chicken broth instead of pan drippings cuts calories and will make your bird juicy.
Stuffing – An average 1/2-cup serving typically contains 180 calories and 9 grams. That serving is the size of a tennis ball. Swap butter for chicken broth and save up to 50 calories per serving. Use whole grain bread (breadcrumbs) and boost nutrients adding more veggies like; onions, water chestnuts, carrots, and celery. All stuffing friends, tasty, low-cal veggies that’ll add vitamins. Plus, the whole grains and veggies have fat-fighting fiber. #winning
Mashed potatoes – have about 220 calories and 8 grams of fat per serving from butter, cream, and/or milk. Swap for organic options or unsweetened, plain nut milk alternatives when applicable. (You can always make your own nut milk, too). Add flavor with herbs and organic plain Greek Yogurt… it tastes just like sour cream but with protein. You can make Mashed Cauliflower as a potato alternative.
Sweet Potatoes – Just one ½ cup serving of candied sweet potatoes has about 300 calories. The brown sugar and marshmallows add tons of sugar to an otherwise fat fighting friendly sweet potato. Serve baked sweet potatoes instead and give your guests the option to add their own brown sugar and other toppings to taste. A ½ cup of baked sweet potato will save you over 150 calories per serving.
Green Bean Casserole – One 1/2-cup serving typically contains 120 calories, 8 grams of fat and 550 milligrams of sodium. Use low-sodium or reduced-fat varieties of cream of mushroom (cream of celery) soup. You’ll save 120 calories and 16 grams of fat by using the reduced-fat version. Dilute the soup with bone broth, to cut calories without sacrificing flavor.
Gravy – Gravy has about 100 calories and 4 grams of fat in a 2 tablespoons. You probably already skim the layer of fat off of the top before serving… but if you add a few ice cubes, more fat will harden and you can scoop up to 2 times more fat without affecting flavor.
Dessert – Pumpkin-flavored anything, cakes, and cookies are delicious… Yes. These are the things we crave. But, they also have a lot of sugar, 1 serving can have as much as 50 grams. Exercise will help hedge the calories, but all that sugar will trigger your body to store fat. If you’re baking, use your favorite natural, calorie-free sugar substitute, like stevia instead of sugar. You’ll save 440 calories for every 1/2 cup of sugar you substitute. Pumpkin pie has about 245 calories and 13 fat grams a slice. Indulge by eating the filling and leaving the crust and whipped cream behind. You’ll shave 112 calories and 7.5 grams if you scoop out the filling.
Tip 6) Drink bone broth of collagen
All of that gluten, dairy, sugar, and booze can irritate your intestinal tract. Collagen will help you help heal your digestive tract lining and reduce inflammation. During Thanksgiving, you can make your own collagen-rich bone broth from the leftover turkey bones and sip on it all week long. Or you can use collagen powder. (I like to do both and it’s literally been life-changing for my joints, back pain, and skin!)
Tip 7) Reset your body
After indulging, use my My Reset Cleanse to help you purge the inflammatory gluten, grains, sugar, and other toxins like alcohol out of your body and lose lbs. FAST. Like up to 10 pounds in 7 days fast. I’ll be Resetting my body after the holiday weekend so I can boost my health and drop pounds quickly. Learn more about my Reset Cleanse here.
It works if you work it!
YOU CAN DO THIS!!!!
What was your favorite tip? Leave me a comment to let me know what tip helped you the most. How you stay on track during the holidays? I’d love to hear how you stay healthy during the holidays.
Your Coach and Biggest Cheerleader
Pin this so you’ll have this post forever.