‘Tis the season for family, festivity, and food- and a whole lot of it. Temptations are everywhere you turn, and constant parties, alcohol, and travel disrupt the normal day to day. Physio Logic’s Clinical Nutritionist, Michelle Miller, MSACN; and Nutritional Educator & Registered Dietitian, Rachel Naar, RD, offer some health smart tips to manage the holiday hullabaloo, during the most wonderful time of the year.
Health Smart Tip #1 – Don’t Skip Meals
- Saving your appetite for a big holiday party or feast? Please don’t.
- Skipping meals during the day almost always results in overeating
- Include lots of fiber by eating fruits, vegetables and whole grains
- Fiber-rich foods are high in volume and will satisfy hunger
Health Smart Tip #2 – Scan the Whole Buffet
- Do a scan of all the offerings so you can make informed decisions
- Try to make sure at least one thing on your plate is green
- Track your hunger cues, avoid eating standing up and without proper utensils
- Chips and dips without a plate can lead to mindless munching
Health Smart Tip #3 – Rest Up
- 7-9 hours of sleep helps regulates hormones (ghrelin/leptin) which play a role in hunger/satiety
- Leptin – Hormone, made by fat cells, that decreases your appetite
- Ghrelin -Hormone made by small intestine and stomach, that increases appetite
- Signals hunger to the brain
- Increases when undereating/skipping meals, or with erratic eating patterns
- Sleep deprivation increases ghrelin (under 6 hours)
- Skip the late-night netflix binge
- Careful with caffeine
- Overdoing can lead to excessive irritability, dehydration, and difficulty focusing
- Try a decaf cappuccino with Oatly if you’re needing an additional cup of joe
Health Smart Tip #4 – Keep It Moving
- Find activities that don’t involve food
- Enjoy a walk before and/or after the festivities
Health Smart Tip #5 – Seek Professional Guidance
- Need help figuring out how to politely refuse Grandma’s push to fill your plate again?
- How about ways to stick with your personal lifestyle goals?