By Dr. Ronit Kalman
As a psychologist, a certified health coach and a culinary nutritionist, it has always been my desire to help people empower themselves and develop good self-esteem.
Throughout my clinical career, I have worked with clients on how to enjoy delicious foods by following a clean-eating, plant based life style, packed with big flavors.
The holiday season for many is challenging as there are distractions, stress-induced situations and time constraints. Sometimes, despite the desire to make the healthiest choices, it just isn’t possible.
However, it is important to remember that good healthy habits connect the body and mind. Feeling healthy can nourish the body and soul, and often helps with the feeling of being overwhelmed during this time.
In my clinical work, I’ve discovered why people become stalled in their health and weight loss goals, and how to start great habits, and see results, immediately.
There are strategies you can use even in the toughest social situations. Consider this your first steps to transition into a healthier you for 2018.
1. Don’t deviate from the norm. If you know you’re going to attend a lavish holiday party, begin your day as you would any other. Don’t skip meals to save calories and get to the party famished. Eat a protein and a healthy, fat-packed snack an hour before your holiday meal like celery sticks with almond butter or a green smoothie with a scoop of vegan protein. Protein and fat help cut cravings for sugar and processed carbs.
2. Start your holiday meal with smart food choices. Beginning with soup, fresh vegetables or a salad and avoiding appetizers filled with refined flour and other unhealthy choices can prevent cravings. Volunteering to bring something to every gathering you attend guarantees there’s a healthy choice.
3. Limit alcohol, especially on an empty stomach. Alcohol reduces your inhibitions and can lead you down a slippery slope of making bad choices. Most types of alcohol are also filled with sugar and empty calories. Instead, ask for sparkling water with lemon or lime to drink before the meal and enjoy a glass of alcohol with the food.
4. Focus on the social interaction rather than dwelling on food. Sit next to someone you find genuinely interesting and converse with them, or help the host with clean-up and serving to stay engaged and less focused on the food.
5. Practice mindfulness. Take a couple of deep breaths before your meal and chew every bite slowly. Really focus on the flavors, colors and smells of your food. Try to put your fork down between bites. Practice ending the meal feeling satisfied yet energized and comfortable.
6. Remember your goals. Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you’re less likely to indulge in foods and activities that make you feel less than that. But if you do happen to slip, don’t beat yourself up. Guilt is a toxic emotion that creates more damage.
When things get off course, which they do, simply turn back around. Sometimes treating yourself to sugary pleasure foods is exactly what the moment calls for. If you indulge a little, that’s fine.
Did you enjoy the process? How did you react to the food that you ate? Pay attention and move on, getting back to the foods and activities that make you feel your best.
For more information on Dr. Ronit Kalman and her Smart Life Philosophy, visit smartlifehealthcoaching.com.
