You don’t have to ban the Christmas treats.
The holidays are filled with plenty of sweets and treats that can often leave us feeling sick, or just kind of yucky. Here’s the good news – you can enjoy the season’s treats without the uncomfortable stomachache.
Studio 5 Health Contributor Miki Eberhardt shared some strategies for countering that sick feeling that can happen when you consume too many treats.
Smart Snacking
One of the key solutions Miki emphasized is smart snacking. She explained, “If I am not being purposeful in my nourishment, then it’s easy to grab those big calories of love and just continue on with your day.” To avoid this, Miki suggested planning your snacks ahead of time. For example, having an apple with peanut butter or having a protein ball ready can help you stay nourished with healthy options.
Miki likes to think through her day in the morning and plan out her snacks. “I have it ready or take it with me so that I am staying nourished on good things that have fiber and protein and will keep me satisfied,” she explained.
Miki’s Go-To Smart Snacks
- Veggies + Dip
- Protein Balls
- Apple + Peanut Butter
- Yogurt + Berries
- Hummus + Crackers
Miki suggested a veggie tray as the best way to get in a healthy snack. ”You can throw that out there and have it be on the counter and I guarantee it gets eaten,” she emphasized.
Nobody I know wants to take the time to do it… buy one at the store.”
Clear the Counter
Another effective strategy is to clear the counter of unhealthy snacks. Miki pointed out, “What you see is what you will eat.” By keeping healthy options like fruits and vegetables visible and storing less healthy treats out of sight, you reduce the temptation to overindulge.
“ Research shows you can walk by something three times and say, ‘no, thank you.’ Four is when we give in,” Miki mentioned. She said if we haven’t smartly nourished ourselves and we’re hungry, those less healthy snacks are so easy to grab.
“Out of sight, out of mind,” Miki said. She recommended putting those snacks in a cupboard or drawer, and emphasized that you don’t have to eat everything that comes in your door.
Notice Your Satiety
Miki also said to pay attention to your hunger and fullness cues. She introduced an intuitive hunger scale, which ranges from one to ten. “ One is like. ‘I’m starving, first thing I see I’m going to eat.’ The flip side number ten is like, ‘so full I got to put on stretchy pants and lay on the couch,'” Miki explained.
“Ideally, we want to eat between a three and a seven,” she said. This means eating when you are hungry, but not starving, and stopping when you are satisfied, but not overly full.
“It takes 20 minutes for your stomach to tell your brain, ‘Hey, we’re good,'” Miki noted. She explained that when you’re starving, you can clear your plate in five minutes, still be hungry, have more, and then you’re over full. Taking your time eating and not rushing lets you honor your hunger.
Feel Empowered, Not Obligated
During the holiday season, it’s easy to feel obligated to eat everything offered to you. Miki encouraged you to feel empowered to say no when you’re full. “If I keep eating what is being offered, I’m going to feel way too full and yucky,” she said.
Instead, she suggested expressing appreciation for the food and asking to take some home if you are already full. “ If I eat that, I don’t think I’m going to feel very good, but I would love to take some home,” she recommended as a polite way to decline additional servings.
Move Your Body
Finally, Miki stressed the importance of staying active during the holidays. “This helps with digestion, it helps with endorphins, it’s so much more than just ‘I burned calories,'” she explained. She mentioned it’s easy to give up our workout routines during the holidays because we have to get things done. But, what better practice for real life and the new year?
Miki emphasized that you can make these special holiday foods anytime. “ So often we think, ‘This is the only time I’ll be able to eat it.’ That’s a lie,” she said.
Find more advice from Miki on Instagram, @nutritionbymiki.
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