Holiday Season Survival Guide

Holidays can be filled with celebration, joy and delicious food. Rest assured that you will be surrounded by sumptuous food, excessive alcohol and poor choices of foods. It is not just the amount of food that you consume, but also how often it's eaten. The holidays can present a challenge for people who are trying to achieve their nutrition and health goals.

You can still enjoy the holidays while maintaining your health by making some thoughtful choices and planning ahead. Here is our ultimate guide for surviving the holidays:

Set Realistic Goals

Balance is the key to maintaining good health and nutrition over the holidays, not deprivation. You can indulge without guilt. Set a realistic goal, such as maintaining your weight rather than trying lose it, to help you manage your expectations.

Giving yourself permission to indulge in mindful indulgences is a better strategy than forbidding yourself to eat certain foods, followed by 'breaking down' and overeating. It is better to allow yourself to indulge in mindfully than to deny yourself certain foods and then 'break down' by overeating.

Plan Ahead

Make a detailed schedule of your holiday activities, including family events and work commitments.

You can then plan your workouts and meals around the schedule. You can plan lighter meals for the morning on days when you have a big meal.

Mindful Eating

Pay attention to the texture, taste and smell of your food. You can enjoy your food more and avoid overeating.

When you eat something you want, eating less is perfectly acceptable. Eat smaller portions of your indulgent food, maybe even three bites. Enjoy each mouthful. Chew slowly. Between each bite, put down your spoon or fork. You will enjoy your food much more, feel it, and digest it better.

Limiting yourself to one treat per day is another way to avoid overindulging. It's easy to do, especially if you are at a dessert buffet. But it will teach you how to make your one indulgence really count.

Avoid Food Pushers

You're well-intentioned aunt insists you must prove your love for her by eating her maple pumpkin custard pies or by giving your kids second and third helpings. Sugar pushers are out in force during the holidays. You must be true to yourself. It's okay to say "no". The 'pushers' may be offended, but they will forget about your resistance fairly quickly and move on to the next victim.

Learn more about the effects of sugar on your health by reading this article

Leave Leftovers

If you are entertaining, the tempting and decadent left-overs will accompany your guests on their way out. Prepare to-go containers and encourage guests to take any leftovers. If you are the host, you don't need to take any leftovers you know you won't be able to resist.

Know when to go

As soon as you finish eating, it is time to leave. You will eat more if you sit around and talk. Invite your dining companions to go for a walk with you. Continue to socialize while encouraging digestion. You will both feel more energetic and better.

Drink Wisely.

Avoid sugary drinks, including eggnog and mixed drinks (unless you want to indulge). Avoid soda mixers and choose instead wine, tequila or rum. You should limit yourself to just one or two drinks. This is because your brain will be fogged with alcohol and it can make it difficult to make smart food choices.

Find out more about choosing alcohol

You can still socialize and have something sparkling in your hand if you decide to give up alcohol. You can socialize and still have a sparkling drink in your hand. Sparkling water flavored with citrus juice is a great way to quench your thirst.

Healthy Recipe Swaps

Modify holiday recipes to make healthier. Use recipes that call for natural sweeteners, such as honey or maple syrup (find out more about them here), and incorporate naturally occurring fats into dishes. Try different cooking methods like grilling, roasting or steaming.

Bring a healthy dish to a family reunion or potluck. This will ensure that there is at least one healthy option.

Feeling overwhelmed by the thought of cooking meals? You can order chef-prepared meals prepared with the finest ingredients and seasonal products delivered to your doorstep. No cooking required.

You can order the menu for this week here >>>>>

Stay Active

Keep up your normal exercise routine. If you have holiday obligations, schedule your workouts in the morning. Exercise in the morning has many benefits: You get to exercise before the day gets in the way, you kick start your metabolism and you are less likely to eat unhealthy food later. All of these things are essential at any time, but they're even more so during this time of the year.

You can also involve your family and friends in physical activities such as group hikes, after-dinner walks or touch football.

Prioritize Sleep

Sleep is important to manage stress and control your appetite. Create a relaxing bedtime routine, such as reading a book and taking a warm shower.

Here are some tips to improve your sleep.

Manage Stress

Holidays can be stressful. Stay calm and focused by using stress-reduction methods like yoga, deep breathing, meditation or other techniques. Schedule time for you and do activities that make you happy and relaxed.

Support Yourself

You can decline invitations and commitments that do not align with your health goals. Self-care is important.

Share your goals for health and nutrition with a family member or friend who can hold you accountable. Consider having a holiday health buddy to help you through the season.

Celebrate Non-Food Traditions

Consider holiday traditions other than food. These include decorating your home, playing games, singing Christmas carols or volunteering. These activities will help you create lasting memories without having to overindulge in unhealthy treats.

Give to others and embrace the spirit. It is especially appropriate to do good deeds and reflect on your luck during the holiday season.

Recovery Plan

It's not difficult to recover from holiday feasting. Having a plan for January will allow you to move forward with renewed focus and energy on your health goals. Keep an eye out for our unique perspective on your January Reset!

Spirit Of The Season

In spirit, holidays offer a great opportunity to connect with loved ones and spend more time together. Dinners, parties and events are meant to bring people together to have fun and enjoy themselves.

Enjoy the warmth and love around you this holiday season. Focus on connection, companionship and fellowship. Our suggestions for taking care of your body will give you energy to deal with the rough patches and enjoy the good things about the holiday season.

Frequently Asked Questions

How can the Paleo Diet fit your lifestyle?

Living a paleo lifestyle is not just about diet. It's about changing the way you live your life. It requires dedication and commitment to make sure it fits in your busy schedule.

This is a crucial step in making the transition. It is essential to know which foods are included in the paleo diet as well as what alternatives can be substituted. Many people find that shopping for food and meal preparation become a major part of their week. For those following strict paleo guidelines, every detail is important. Therefore, you will need to thoroughly inspect each item before adding it to your shopping cart.

For those on-the-go lifestyles, it makes sense to find consistent ways to make eating healthy easier while supplementing with snacks or meals prepared ahead of time. If you want to maximize your nutritional intake, takeout might not be an option. However, many restaurants offer low-carb and gluten-free options as well as accessorized salads. Creativity and premeditation allow you to have a night out without compromising your goals!

Do not let this overwhelm you. Planning will help you stay on the right track with paleo and allow for delicious new recipes to be incorporated into your day. Focus on nutrient-dense foods over processed products - this will allow you to eat Paleo-approved treats from time-to-time, and keep you energized all day.

What fruits are Paleo-friendly?

Fabulous! The Paleo Diet is an excellent place to start a health and nutrition journey. Paleo is about adapting your diet and eating foods that were available in pre-agricultural times, such as lean meats, seafood, fruits, vegetables, nuts, seeds, and legumes.

This eating style helps to reduce inflammation. It also eliminates processed foods, added sugars, processed vegetable oils, and other harmful ingredients that can cause damage to the body. This allows you to eat delicious, whole foods with high levels of nutrients and vitamins that can help strengthen your health.

Fruits are an important part of the Paleo diet because they provide vitamins and minerals like Vitamin C in oranges, strawberries, and manganese in bananas. Other fruits include pears, lemons melons, melons (berries), papaya, mangoes, papaya, melons, melons and limes. Each fruit is rich in antioxidants, which are essential for optimal performance.

In addition to adding fibre-rich fruit to meals or snacks here and there throughout the day, it's helpful to experiment by combining different fruits into smoothies or clean treats made from dates or other dried fruits if you need something sweet but don't want sugar-laden desserts.

A healthy diet that includes plenty of nutrient-dense fruits can help curb your appetite and provide powerful antioxidants for your body to keep it running at its best. You get energy from fruit without them weighing you down. Get creative by combining fruits into your meals throughout the day.

Can I have as much fruit on paleo as I want?

Some may be shocked to find that a paleo diet doesn't include any processed snacks. It instead focuses on healthy meals and snacks that are made from whole foods like the ones our ancestors ate: fruits and vegetables, nuts and meats.

How much fruit is safe to eat? Your individual nutritional needs will determine the amount of fruit you can eat. Although the Paleo diet doesn’t restrict the amount of fruits you can eat it is important to keep in mind that high sugar intake can lead to several health issues like weight gain and changes in blood sugar.

For added nutrients and fibre, we recommend that you eat 1-2 portions of fresh fruit each day. This can be 1/2 to 1 cup depending upon the type or frozen/dried fruit. We suggest not eating more than 2 tablespoons at a time. When you have a craving, choose to eat belly-filling fibre sources such as apples, melons and berries.

Add low-sugar alternatives like avocados and olives, which are high levels of healthy fats.

Paleo can be enjoyed with moderation, incorporating other nutrients-dense foods, and even encouraged to indulge in some delicious ripe fruit. After all, don't forget to enjoy your food too!

What is the 85/15 rule?

Do you feel like your paleo diet isn't quite cutting it? You're not the only one. This is why so many people have adopted 85/15, the rule of paleo--the idea that you should aim for 85 percent clean eating unless your fitness level or your competitions are high.

This means that you don't have to eat foods that aren't paleo-friendly every now and then. It's important to keep your lifestyle balanced and fulfilling enough that you don't fall off the healthy track.

It's easy to get sidetracked by a diet. This rule helps to ensure that slips don't derail your fitness journey. It's for everyone, no matter how advanced they are in their fitness or wellness.

Although the 85/15 rule is not part of traditional paleo guidelines but it can be helpful as long as you keep your commitment throughout the week and eat mostly whole food ingredients.

Statistics

• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• (9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)

External Links

[TAG150]

• PubMed: Regular consumption of a high-phytate Diet reduces the inhibitory effects of Phytate upon Nonheme iron absorption in women with low iron stores.


• PubMed

[TAG153]

• Harvard T.H. Chan School of Public Health


• Paleo Diet for Weight loss Chan School of Public Health

[TAG156]

• The Place of Dairy In a Paleo Diet


• All About Rice - Paleo Leap

[TAG159]

• Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis


• The American Journal of Clinical Nutrition

How To

How can I tell if the paleo diet works for me?

Are you unsure if the paleo diet is right for you? Trying to assess if what you're doing is translating into results? You can find the answer in measuring and being attentive.

Begin by taking baseline assessments to assess your progress. These measurements include body fat, weight, and cardio levels. You can then compare these individual metrics over time to see how your body is changing and developing. This will help you to determine what is working and what needs to change.

You should not only measure your body but also take time to assess how you feel emotionally and physically. Notice any changes since before or during the initial phase of the diet. Many people who are trying a new approach, such as the paleo diet, experience an energy boost or a weight loss. If you don't pay attention to the subtle signals in your body you could miss important information about whether or you should continue along that path.

Finally, if you want a surefire way of knowing whether or not something is working for your particular circumstance - take discussions with trusted professionals such as nutritionists, personal trainers, etc., who will be more than willing to help get an objective viewpoint on where you're at with regards to health goals.

Resources:

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[TAG276] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG277] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG278] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG280] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG281] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG282] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG283] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG284] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG285] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG286] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG287] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG288] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG289] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG290] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG291] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG292] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG293] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG294] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG295] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG296] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG304] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG305] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG306] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG307] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG308] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG309] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG310] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG311] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG312] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work