Tis the season for celebrations, parties, friends, family and of course eating! We are also often stressed, rushed and overbooked this time of the year which is often not conducive to eating well, exercising and taking overall good care of ourselves. I asked Chef Elizabeth Buckingham to share her tips on healthy holiday eating. She even included some healthy holiday recipes. Her guest post is below:
The holiday season is upon us again and with it comes a six-week festival of intense schedules, gluttony and over-indulgence. Between the stress, excitement and busyness of parties, family celebrations, homemade treats and more, it is easy to pack on excess pounds between Thanksgiving and New Year’s – which leads of course to the easily-abandoned New Year’s resolutions come January 1. Instead of forcing yourself through the same vicious cycle yet again, commit to eating well throughout the holiday season and avoid the regret and self-loathing that typically occurs after the parties are over. Concentrating on a few simple strategies will help keep you on track!
- Shift your focus from weight loss to weight maintenance.
If you already exercise regularly and maintain a healthy diet, congratulations! You’ll probably find staying on the wagon reasonably easy. If you’ve been concentrating on losing weight, however, the holiday season is a good time to take a little break. Don’t give up all your hard-won achievements; just focus instead on weight moderation (i.e. not gaining any!) rather than weight loss. As soon as January rolls around, you can fully re-commit to your weight-loss plan.
- Don’t say yes to everything – celebrate in moderation to keep your stress levels reasonable.
The holidays can be joyous but also immensely stressful – and many people respond to stress by over-indulging in food and/or alcohol. One of the best strategies to keep holiday eating under control is to ensure that the holidays themselves are under control – and that means not saying “yes” to every single invitation that arrives. Attend the gatherings that are most important, but make sure you have plenty of time to yourself to read, daydream, nap and exercise. Moderating your stress level will help moderate your caloric intake too.
- Concentrate on people and celebrations, not just food.
While food plays an important role in most holiday gatherings, remember that you’re there for the celebration and the people. Don’t just hover at the buffet – move around, mingle, make time to talk with family and friends and hopefully meet a few new people too. Food is important, but it doesn’t have to dominate every single aspect of the holidays. Instead of making cookies or a gingerbread house this year, how about a walking tour of decorated homes or serving the homeless at a shelter?
- Make time for exercise.
It is easy to let holiday bustle get in the way of our exercise routines, but it is essential to exercise during the holidays! Not only will regular exercise relieve stress, but it will also help burn off those excess calories. Even if you can’t fit in your regular hour-long workout, make time for a few brisk ten-minute walks during the day to refresh your mind and body. After a big meal, gather the family and head out for some fresh air instead of just slumping on the couch. Your body will appreciate it!
- Control your portion size; moderation is key.
No one likes to feel like they’re being punished when faced with an array of glorious food. Instead, take one-quarter the amount you normally would. Taste satiety usually sets in after about two to three bites, which means that the seventh bite of Uncle Joe’s apple pie isn’t going to be nearly as satisfying as the first. You don’t have to restrict yourself from certain foods – just limit the amount you take.
- Use smaller plates and glasses.
Using smaller plates and glasses is essential to controlling your portion size. Choose dessert or salad plates and keep food only in the center, not on the rim. By consciously reducing the amount you take, you’ll reduce your caloric intake but still feel satisfied. Use a teaspoon to serve yourself instead of a large serving spoon; this trick results in substantially less food on your plate.
- Never eat directly off a buffet or communal dish; serve yourself on a small plate.
Holiday buffets can be absolute nightmares in terms of caloric overload; studies have shown that when faced with an increased number of choices, we’re likely to eat more of everything. Don’t ever eat directly from a buffet; instead, serve yourself on a small dessert plate. Nibbling directly from the communal chip-and-dip bowl means you’ll probably eat far more than if you took four or five chips and a dollop of salsa on a plate and walked away. Always stand well more than an arm’s length away from any buffet or snack option; if you’re chatting next to the cheese platter you’re more likely to eat while you’re talking. Make yourself get up and walk to get more food.
- Eat slowly and wait at least 20 minutes before going for seconds. Concentrate fully on your food.
Don’t shovel your food in mindlessly. In order to really enjoy and appreciate what you’re eating, slow down. Savor the aroma, taste and texture of the food, and appreciate the time and effort taken to prepare it. Once you’ve finished, wait at least 20 minutes before getting up for seconds. Your body needs time to process the food you’ve just eaten. Be grateful for the people, the gathering and the delicious food you have, and concentrate on each bite fully. Research indicates that multitasking at mealtimes makes us more likely to consume excess calories; enjoy the conversation at the table but set your fork down every so often so you can devote your full attention to the other guests and your meal.
- Choose one item at a time.
If eating from a buffet, choose only one type of food at a time instead of loading your plate with two dozen different things. This will allow you to focus fully on that particular item, and will force you to consciously return to the buffet to eat more. If your plate is overloaded, you’ll be more likely to eat everything on it.
- Limit your alcohol consumption and be wary of drinking your calories.
Just about everyone tends to drink a little more during the holidays; keep in mind that most alcoholic beverages are high in calories and classic drinks like eggnog are absolute calorie bombs. Alcohol consumption also tends to increase eating, especially of salty, fatty snacks. Even sugary punches and other non-alcoholic drinks can add a surprising number of calories. Best bet: stick with water and lemon most of the time and save your calories for that glass of really good Champagne or your family’s traditional Christmas Old-Fashioneds.
- Drink lots of water.
This is a good tip any time of year, but especially at the holidays when you’re likely to be run ragged. Dehydration will definitely contribute to exhaustion and quite possibly to over-eating, so make sure you always have a glass of water or a refillable water bottle with you – especially if you’re braving the mall.
- Don’t skip meals, but do bargain with yourself.
It is never a good idea to show up to a holiday party absolutely starving because you’re of course more likely to shovel down everything you see within three minutes of arriving. Instead, make sure you’ve had a healthy snack, like an apple, a handful of nuts, or a hard-boiled egg. That said, when you know in advance that you have a big celebration, make sure you adjust your intake accordingly. This does not mean starving yourself prior, but instead means that you should concentrate on eating even healthier for a few days before and after the big meal or party to compensate for your increased intake.
- Keep treats out of sight and out of mind.
‘Tis the season when every available surface is covered in brightly-ribboned packages of cookies, fudge and other holiday treats. Whether at the office or home, keep them out of your line of sight – or even better, give them away to a senior home, fire station, or another place where you know they’ll be appreciated. If the plate of decorated sugar cookies that your co-worker’s daughter made is staring you in the face all day, you’ll be much more likely to eat way too many.
- Plan ahead and always have healthy snacks on hand.
Whether at the office or on a marathon gift-shopping expedition, you’re constantly surrounded by temptation. Plan ahead to fight off those cravings by having lots of healthy snacks easily available. Fresh fruit, nuts or raw vegetables are always great choices when you are faced with the devil that is Cinnabon – but remember that you have to actually have these snacks available in order to eat them. A little advance planning (especially with snacks that are shelf-stable and can be stashed at the office or in your car) could save you hundreds of calories.
- Bring a healthy dish to gatherings so you know there will be at least one.
If invited to a potluck gathering, bring a healthy dish or snack. Raw vegetables with white bean dip, roasted nuts, or a hearty, warming vegetable soup are easy contributions.
- Choose your indulgences wisely – eat only what you love!
Why waste valuable calories on something that you can eat any time? Instead, focus on those special dishes or treats that you look forward to all year – maybe Aunt Maude makes the most amazing sweet potato casserole, or maybe your neighbor always brings over incredible bourbon balls. If there is a dish available that you don’t truly love, don’t eat it. Save your calories for your favorites.
- Breath mints and gum are your allies!
When you’re done eating, pop something minty-flavored in your mouth. This will signal to your brain and body that the meal is over, and that minty taste will make you less likely to hit the buffet again.
- Listen to your body: don’t eat unless you’re actually hungry.
Finally, the most important strategy for eating well during the holidays is to pay attention to your body and its satiety cues. Don’t eat because you think it’s expected; eat when you’re hungry. Don’t overload your plate just to appear polite – your health isn’t worth it. Don’t eat because you’re bored, restless, or stressed. Don’t eat until you’re stuffed – eat until you’re satisfied. Concentrate on eating primarily healthy, natural, whole foods with a few special treats here and there and your body will thank you throughout the holidays and well into the new year.
Looking for some extra motivation this holiday season? Join the Healthy Baby Fit Mom 30 Day Holiday Challenge. Exercise, nutrition, recipes and more! Completely free and starts December 1st. Join here!
Roasted Nuts
- 1 lb. mixed raw whole nuts, such as almonds, cashews, macadamias, walnuts and pecans
- 2 tsp. coarsely chopped fresh rosemary
- 2 tsp. dried oregano
- ½ tsp. cayenne pepper (or to taste)
- 1 ½ tsp. dark brown sugar, honey or maple syrup
- 1 ½ tsp. kosher salt
- ½ tsp. freshly ground black pepper
- 1 tbsp. butter, melted
Preheat oven to 375 degrees. In a large bowl, combine all ingredients except nuts. Place nuts on baking sheet and toast for about 7 minutes, or until fragrant and warmed through. Toss nuts in bowl with butter and herb mixture and toss well to coat nuts evenly. Return nuts to oven for about 5 additional minutes, or until lightly toasted. WATCH CAREFULLY: nuts can burn quickly so do not leave oven unattended. Taste for seasoning, add additional salt or cayenne if desired, and serve warm.
White Bean Dip with Herbs
- 1/4 cup plus 2 tbsp. extra-virgin olive oil
- 3 garlic cloves, finely minced (or to taste)
- 1 tsp. finely minced fresh sage
- 1/2 tsp. finely minced fresh rosemary
- Two 19-ounce cans cannellini or other white beans, drained
- 2 tbsp. water, or as needed
- Kosher salt and cayenne pepper
- Raw vegetables and pita chips, for serving
- In a medium skillet, heat 1/4 cup of the olive oil until shimmering.
Add garlic, sage and rosemary and cook over moderately high heat, stirring, until fragrant and garlic is just beginning to brown, about 1 minute. Do not allow garlic to burn. Add beans and toss to coat. Transfer the mixture to a food processor. Add the water and process to a fairly smooth puree. Taste and adjust seasoning with salt and cayenne. Transfer dip to a small serving bowl, drizzle remaining 2 tbsp. of olive oil on top and serve with raw vegetables and pita chips.
Dark Chocolate Bark with Pumpkin Seeds and Cranberries
- 5 oz. dark chocolate (70% cacao or higher)
- 1/4 cup dried cranberries
- 1/4 cup pumpkin seeds, toasted
- Flaky sea salt
Line a small baking sheet with parchment paper. Break the chocolate bar into chunks and place in a microwave-safe bowl. Heat on high in 30-second increments, stirring frequently, until melted and smooth.
Pour the melted chocolate onto the prepared pan and use a spatula to smooth into an even layer. Sprinkle evenly with pumpkin seeds, cranberries and salt. Freeze tray until bark is completely solid. Use a knife or your hands to break the chocolate into fragments. Store in an airtight container in refrigerator or at cool room temperature.
Chef Elizabeth Buckingham is a Colorado native; she earned her culinary degree from Le Cordon Bleu Paris. Following her graduation she cooked aboard dive boats and later progressed to head chef aboard private yachts worldwide. In 2009, Elizabeth returned to Colorado with her husband, Nicholas, and started her own private chef venture, Moveable Feast Colorado. Elizabeth teaches public and private cooking classes in the Denver area and offers corporate recipe development and trade-show services to her clients. Elizabeth is also a certified Master Gardener and runs a small urban homestead complete with bees, chickens and a large vegetable garden. She is an avid canner and preserver, a passionate advocate of local food, and she thinks everyone should know how to cook at least a little bit. You can contact her at [email protected].
