Written by: Kate Rountree, RDN

The holiday season can be a difficult time to find the right balance of making mindful, healthy behavioral choices while still participating in social event with friends and family. However, this is not impossible and including your family and friends in your health journey is key! Follow along to see what steps can help to continue your wellness journey throughout the holiday season:

Before the Gathering:

  • Stick to a consistent eating schedule. Eat within 1.5- 2 hours of waking and every 3-4 hours from that point moving forward.  Stop eating 2 hours before bedtime.  Aim to stick to this schedule even when evening activities are planned.
  • Avoid “saving calories” by not eating during the day so you can splurge later. This will inevitably lead to overeating.
  • Drink an adequate amount of water throughout the day. Try using seasonal flavorings and a festive glass.  Warm water to room temperature and add a slice of baked apple and a cinnamon stick for a tasty treat!
  • Contribute something healthy to a gathering. Consider a vegetable or fruit tray, a meat and cheese tray, a hearty salad, roasted vegetable platter or a low sugar mocktail.  This will ensure that there are items for you to consume while at the party and showcase your healthy cooking talents to others!  Check out eatingwell.com or www.skinnytaste.com for some great seasonal recipes.

During the Gathering:

  • Review all of the food choices before serving a plate of food. Rate the offerings from 1-5; five being something you really enjoy and perhaps something that you only are offered once a year; one being something you can completely live without.  Focus on serving yourself foods you’ve rated 3-5 and leave the 1s and 2s alone.
  • Prepare 1 plate and eat your meal away from the food area. Do not go back for more and do not linger at the food table.  This will only lead to sensory triggers that are difficult to avoid.
  • Be cautious of alcoholic beverages. They can add empty calories and can inhibit your healthy food decisions.

After the Gathering:

  • Make a focus board listing the activities or achievements you’d like to accomplish in the new year. Use the SMART method for goal setting. Set goals that are Specific, Measurable, Achievable, Relevant and Time-bound. Include non-scale related accomplishments and inspirational quotes and post it in a prominent place in your home (bathroom, kitchen, office).  This will be a daily reminder of what you have accomplished thus far and what you are working towards.
  • Stay active. Invite family and friends on a walk or to your gym.  This is a great way to connect to one another that doesn’t involve food and eating.

In closing, be nice to yourself.  We are all works in progress.  Remain open to change and put effort into making the best decisions you can for yourself.  If you slip up and eat a larger piece of fudge or cake than you intended to, it’s okay.  Get up the next day and think about (or plan ahead for) what you can do differently the next time.  I hope you get to enjoy the company of friends and family in a different, more healthful way!

TREO Foundation thanks Kate Rountree, RDN and ASMBS for contributing this post to our Walk from Obesity e-Newsletter.