Happy Holidays!!!!
I’m going to cut straight to it. The holidays, while fun-filled and relaxing, are notorious for unwanted weight gain. Ew.
While a few extra pounds may not be the end of the world, this time of year can unravel the hard work you’ve done to keep your bod lean and strong — and that doesn’t feel fair.
Coming from someone who loves all Christmas goodies, from homemade cookies to buttery butter rolls, self-control can easily go out the window when you’re snacking (and drinking) with friends and family for days on end.
However. Done strategically, there is a way to have our cake and eat it too (see what I did there?)
I spoke with Connecticut-based nutritionist, Stephanie Labrusciano, Registered Dietitian/Nutritionist and Certified Diabetes Educator, who is also certified by the Commission of Dietetic Registration in Adult Weight Management.
With over a decade of experience helping clients meet their nutrition goals, she has kindly graced us with her wellness wisdom so we can head to Grandma’s excited about her apple pie instead of worrying if it’s going to set us back a month.
Here’s to feeling satisfied — not stuffed — this holiday season. Cheers!
Before Stephanie doles out her Staying Healthy advice, let me preface this section by stating there is no one-size-fits-all approach to eating and exercising, nor is there a miracle pill for staying young, hot and saucy (there probably is, actually, but I’m certain it is both dangerous and despicably unhealthy — I’m looking at you, Ozempic).
Staying fit is not about eating salads all day every day — there is a healthy (albeit tricky) balance to looking good and feeling great, and it has a lot to do with portion size — not to mention the very complicated puzzle of one’s genetics and metabolism.
The name of the healthy eating game remains static: Whether you’re a size 2 or 22, gaining unnecessary weight simply feels shitty. Let’s see how we can combat it.
Stephanie’s advice on how to avoid holiday weight gain (including how to get back on track if/when you overdo it) is below.
Tips to avoid holiday weight gain
Choose balanced, nourishing meals that include protein, fiber, healthy fats and plenty of greens. A meal that contains plenty of protein and fiber will help control blood sugar levels, and in turn keep cravings at bay. A good trick is to load up half your plate with veggies.
Prioritize daily movement. Pre-planning or scheduling it into your calendar holds you accountable. You can also make it a group activity. When spending time with family and friends, choose to go on a walk or hike together.
If you need a snack, choose whole foods vs reaching for the prepackaged foods or sweets. These will keep you feeling fuller, longer. Examples include sliced apples with cinnamon and peanut butter, chopped veggies with guacamole, or a handful of nuts.
How to get back on track
Start the day with a balanced breakfast vs skimping on meals. Breakfast can include protein, such as eggs. Toss in some greens, add a healthy fat like avocado, plus a slice of sprouted sourdough for additional fiber.
Practice mindful eating. Chewing your food for longer and slowing down improves digestion. This allows your hunger hormones to communicate effectively and increases satiety.
Prioritize sleep. Getting enough sleep helps keep our hunger hormones controlled, allowing us to feel more satisfied throughout the day.
Healthy Alternatives
Instead of reaching for the sugar cookies…opt for a piece of real dark chocolate, which is a good source of magnesium, or a date filled with almond butter, topped with cinnamon.
Another alternative (and good activity with kids)…is to halve apples, top with honey, maple syrup, cinnamon and/or other warming spices. Bake at 350 until the apples are softened. It is extra delicious with whipped cream or yogurt, and bonus, your house will smell incredible.
Instead of the typical sweet potato or green bean casseroles…try roasted sweet potatoes topped with za'atar and a hint of garlic and crumbled feta. Or, even simpler, steamed green beans topped with salt, garlic and grated parmesan.
All I have to say from those tips is YES and YUM.
To learn more about Stephanie, head to her website, Well Rounded Eats. If you’re looking for a personalized nutrition experience to jumpstart 2023 (New Year’s gift to yourself?), she provides customized nutrition counseling in whatever way tickles your fancy — in-person, online, or over the phone.
Thank you for reading.
Be you. A more Happy Holidays you.
Xo, Ash
