Written by: Denise Stegall, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise
Last year I wrote an article about Good Food that was published in Hello50! I realize now that a better title would have been Healthy Food. In truth, foods are not necessarily good or bad; the amount is the problem. We have been so overwhelmed with information on what not to eat; foods that are good today are bad tomorrow that we no longer have the ability to eat intuitively, especially during the holidays—more on intuitive eating in a minute.
A year later, good food – healthy food is still an important topic of conversation. Why? Because the internet continues to tell us that eliminating whole foods groups, eating tons of fat and red meat is a healthy way to eat. Admittedly, most of them talk about weight loss but not about sustainability and actual health and wellbeing.
These diets endorse what I consider comfort foods, smothered in cheese, gravy, sauces, and tons of calories. Enjoying them in moderation is one thing but sustaining yourself on them is not! They may be tasty to your numb taste buds, but they are not good for you?
Are these diets and gurus indeed against healthy food? How can food like fruits, vegetables, whole grains, legumes, nuts, and seeds, or lean meats and fatty fish be unhealthy? You know, foods created in nature. Unless you have an allergy or sensitivity to one of them, they are not! Moderation is essential, but I'll leave that for another time.
Social media is raving about the best diet and how to lose weight during the holidays. The sales pages and videos are compelling, but the diets restrict too many healthy foods and do not allow for intuitive eating. Besides, it is the holidays, so it's OK to indulge a little.
Intuitive eating is a simple idea in which you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires listening to your body and eating what feels suitable for you. When you start to listen to your body, it will tell you what it needs.
I am a proponent of Eating Real Food and doing so intuitively. Why? Because intuitive eating means you leave behind the diet mentality of restricting and starving yourself. It means that you eat when you're hungry and not when you're not. Eating because you are bored is not intuitive. We should eat for sustenance and overall health and, yes, a little for pleasure in that order, not the other way around. Intuitive eating also eliminates the yo-yo effect you experience with dieting.
Carbs are not your enemy. Let me rephrase that. Healthy carbohydrates (fruits, vegetables, whole grains etc.) are not your enemy, and too many diets restrict them. Your body needs the energy and nutrition that carbohydrates provide. Without them, you will overeat despite how much willpower you think you have. Once you reach the point when you are starving, your best intentions and intuitive eating fly’s out the window. Especially around the holidays when there is a table loaded with food, most that you might not normally eat. When you are hungry, you eat too much and ultimately pay for it later in added pounds or feeling lethargic.
When you eat intuitively, exercise, and do the essential things for a healthy lifestyle, you'll find holiday eating much more enjoyable. You won't crave many of the items you may have in the past. Soon you’ll realize that the holidays are not necessarily about the food but the celebration instead.
If you're not quite there yet, that's OK! Let's take a look at how to lighten up your holiday meals to be a little more intuitive.
Rest assured that it's not as daunting a task as you may think. Planning and prepping are essential. If you are hosting, you need to do that anyway! If you're not hosting, you can still plan by offering to bring a few healthy additions to the holiday meal.
Intuitive eating provides you with a framework that works for you. Remember that you don’t have to eat perfectly to be healthy. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts. One meal won’t knock you off the wagon unless you let it.
Here are a few additions for a healthier yet still festive meal that looks and tastes delicious!
Replace fried appetizers with a lighter fare; cucumber roll-ups are delish!
Include whole-grain dishes like quinoa or wild rice.
Add a green salad served with olive oil, vinegar, and herbs.
Go crustless. Who said pie needed crust anyway?
Veg Out! Include a vegan dish on the buffet.
Serve roasted chickpeas instead of nuts; lots of crunch without the calories.
The best thing about cooking at home for the holidays is that you control the ingredients. Get my Healthy Holidays Recipes by clicking the link below or visiting LivingHelathyList.com and searching for recipes we love. https://livinghealthylist.com/recipes-we-love/
You can make these throughout the holiday season and all year long!
Even the best plans of mice and men often go awry!
Here are three quick tips to keep in mind before heading off to a holiday celebration, even if that celebration is in your own home.
Don't go hungry. Eat a healthy breakfast or lunch. Not eating before the big feast or a party ends up backfiring because you're so hungry you cannot practice intuitive eating and instead eat everything in sight.
It's not just about eating. Alcohol has calories too. "And the more you drink, the less you care—not just about the alcohol but the rest of the meal as well. Drink a glass of water for each alcoholic beverage you have. It will help ward off a headache later keep your head clear so you can make healthy choices.
Pace yourself. It takes time for your brain to realize you're getting full. Eat slowly and wait a few minutes before you go for seconds or thirds can be very helpful.
The holidays are about celebrating and spending time with family and friends. Food and alcohol are a part of the celebration, not the entire celebration. Don't deprive yourself, and listen to your body while you're eating. If you're craving one of grandmas' famous cookies that she only makes once a year, then go ahead and enjoy one. One. If you do, reach for a second walk away from the dessert table. Enjoy the time with your loved ones and make memories that last a lifetime.
Healthy Holidays!
Denise Stegall, Executive Contributor Brainz Magazine Denise Stegall is the CEO and curator of Living Healthy List.com. As an inspirational thought leader, she is determined to provide Living Healthy List readers with honest, reliable, research-backed information in health, wellness, personal development, and fun that can be implemented in real life. Denise began her career with a bachelor’s degree in hotel, restaurant, business management with a focus on nutrition. She’s condensed 25 years of experience and study in nutrition, cooking, exercise, and coaching to help women find a happy, healthy, lifestyle that works for them. Her experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people. Her philosophy revolves around three fundamentals: Eat Real Food, Make Good Decisions, and Be Accountable.
