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How to keep Holiday Meals from Sabotaging Your Healthy Diet

September 25, 2019

 

Sometimes those shabbat and holiday meals are just amazing.

 

And it's not just the abundance of delicious food but also the company and the fun. 

 

It is way too easy (and common) to indulge at holiday meals, but when it's a weekly meal it can really undermine your weight loss efforts! There must be some way to enjoy shabbat meals without feeling stressed about eating healthy, right?

 

I would like to share with you some tips that are easy to keep your self from overindulging. Ditch the willpower by making these tips into habits! Here are 3 tips to help you avoid overeating at meals:

 

 

 

Tip #1: Start with some water

 

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

 

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

 

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin').

 

Not only will the water start to fill up your stomach before you get to the table, leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism.

 

Win-win!

 

Tip #2: Try eating “mindfully”

 

You've heard of mindfulness but have you applied that to your eating habits?

 

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

 

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

 

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

 

This can help prevent overeating because eating slower often means eating less. 

 

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

 

So take your time, pay attention to your food and enjoy every bite.

 

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

 

 

 

Tip #3: Start with the salad

 

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

 

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”. Having vegetables first and then your protein, will have you feeling satiated and keep you satiated so you are less likely to overindulge at dessert! 

 

And these secret weapons are great to have on your side when you're about to indulge in a large meal.

 

Summary:

 

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

 

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

 

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger

  • Slices of strawberries & orange

  • Slices of apple & a cinnamon stick

  • Chopped pineapple & mango

  • Blueberries & raspberries

 

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

 

Have a healthy, happy and joyous New Year! 

 

xox,

Sabrina

 

 

References:

 

https://authoritynutrition.com/7-health-benefits-of-water/

 

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

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There are risks by beginning an exercise and/or program. An examination and permission by a physician should be obtained by anyone prior to starting a fitness and/or exercise program, or initiating a substantial change in the amount of regular physical activity performed. In any event, the participant acknowledge and agree that they assume the risks associated with any and all fitness related activities and/or exercises in which you participate in. Sabrina Perl and Healthy By Sabrina are not responsible for any injury caused or resulting from these exercises or meal plans.

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