Holidays are on the horizon, and the requisite parties and annual celebrations are about to commence. But this doesn't have to mean ditching wholesome diets and revoking routines until resolution time comes in the New Year. There are tried and true ways to successfully navigate holiday parties while having fun, making memories, and enjoying the company, all while staying healthy!

 

Begin with a pre-party

This doesn't mean what it meant in college! Holiday pre-partying includes ensuring you are hydrated and not showing up to gatherings overly hungry. The "never supermarket shop when you are hungry" rule also applies to parties. Having a healthy snack before you leave can offset the knee-jerk reaction to diving into the chips and cookies. When you do arrive, opt for healthier choices like raw vegetables with hummus. Having a pre-party snack will ensure you don't overindulge and help you get in some healthy foods before the celebration.

Should you choose to partake in drinking alcohol, make sure, you're keeping hydrated throughout the day. This can also help offset increased sodium consumption, that's common in holiday fare.

 

Don't forget movement.

Making sure to move during the holidays should be high on your priority list. This may take some pre-planning, so put it into your calendar or planner, or find a friend to assist with accountability. Also, research shows that only 30 minutes of exercise can reduce your junk food cravings!

 

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Liquid calories count.

Drinking too much alcohol can lead to making poor food choices. Studies have found that more calories are consumed the day after a drinking session. If drinking is your thing, know that lots of holiday cocktails are often full of sugar from fruit juices, soda, and liqueurs. Instead, opt for a simple glass or a spritzer (half wine, half sparkling water). Mix it with sparkling water and a slice of lime or lemon if you prefer hard liquor.

 

One and done

Fill up one plate and be done. But know this upfront—make your choices wisely, knowing this is the plan.

Peruse the food choices before making your selections so that you know all the offerings. Mentally plan with what looks the best and what you'd like to enjoy. Remember to include lots of colour and variety. It's okay to enjoy some goodies —try small bites of one or two and see if that fulfils you. Balance is key!

 

Balance

Don't underestimate the power of balancing your blood sugar. If you are prone to feeling 'hangry' or suffer from afternoon mood swings, then it probably means your blood sugar is out of whack and will need some work to remedy. Of course, once your blood sugar is balanced and you don't reach for the sweet treat, your body will stop craving them. But how?

- Increase your protein intake. Protein is the essential macronutrient for stabilising blood sugar. It's also vital as it provides the necessary raw materials for body rebuilding.

- Increasing healthy fats. Moving your diet away from sugars and processed carbohydrates towards eating a diet higher in healthy fats will provide much better long-term stable energy, unlike the sugary roller coaster you might be on. Including good quality olive oil, avocado, coconut oil, nuts and seeds at every meal is a great idea.

 

Love your liver

During this time of year, your liver might need an extra hand, so support it with lots of liver-friendly foods. Many vegetables such as broccoli, cabbage, rocket, cauliflower and watercress will all help your liver. Other foods that help your liver include beetroot, garlic, ginger, parsley, coriander, turmeric and ginger. 

 

Bring your bestie

Your best choice of foods, that is. Offer to bring along a dish and ensure that it’s a healthy option. This will (selfishly) give you a solid selection to choose from, but others will also thank you! Healthier dishes tend to offer lots of fresh colors, and you can be mindful of sugar, salt, and other aspects when choosing and making a dish.

 

Sleep is super important.

Make sure you are getting lots of sleep. Burning the candle at both ends will leave your immune system struggling and unable to cope. Poor sleep also impacts in your food choices the next day - meaning you are more likely to reach for the high fat and high sugar treats. Go back and read our post on SLEEP HYGIENE if you need a reminder.

 

Give yourself grace

Beating yourself up after overindulgence is never a winning tactic. Fasting, over-exercising, or practising other restrictive tactics to make up for what you may consider poor choices lead to feelings of inadequacy and lower self-esteem.

Instead, practice self-compassion and remember all the positive behaviours you have incorporated into your lifestyle thus far. Then, attempt to get back into your routines as soon as possible after the holiday party season and remember that the long-term practices you put into place best benefit your well-being.

 

The Bottom Line

Health is a journey, not a destination. There will be bumps in the road, and yes, many of them can potentially come during holiday season. Remember that you are in it for the long haul, and this is just a different time to navigate. With the above suggestions, I'm confident that you can successfully navigate holiday parties this year and every year – you got this.