holiday health: ate too much?

This post is part of the Healthbuzz December series, Holiday Health, by Foodbuzz.

It happens to all of us. The allure of exciting appetizers, festive cocktails and far too many cookies every time you turn around can make it extremely difficult to keep up with your normal, healthy eating habits. The problem isn’t over-eating at one party, it’s what happens following the party. It’s easy to give up and start thinking that since you’ve over done it last night, the cookie today won’t make any difference. It’s important to remember every day starts new and every day is the perfect time to continue your healthy eating and exercise lifestyle.

I really like to focus on “clean eating” after I’ve eaten too much and by that I mean lots of veggies, whole grains, lean proteins and tea. That also means skipping the alcohol, coffee, dairy, refined (white) flour and sugar. Working up a sweat and keeping your eats clean will leave you feeling better in no time!

Clean Eating Example:

Morning:

Lunch:

  • Big Salad: full of greens, veggies, some protein and good fat. My favorite?
  • A mix of romaine and something dark like spinach or arugula (6 cups); any veggie I can find like cabbage, peppers, carrot, cucumber, onions, broccoli, mushrooms, etc (3 cups); some protein and fiber from a grain like quinoa (3/4 cup) or beans (1/2 cup); and some good fats from flax oil (1 Tbsp) or chopped avocado (1/4 cup). Serve with a balsamic vinaigrette.

Dinner:

  • Baked salmon (4-6 oz)
  • Brown rice (3/4 cup)
  • Roasted or steamed broccoli (1-2 cups)

Snacks: (If hungry)

  • Palmful of almonds
  • Vegetables and hummus

What do you do when you over-indulge? How do you stay on track throughout the Holidays?

Comments

  1. says

    I tend to overindulge most at work, since that’s where all of the junk food in my life seems to reside! I offset it by eating lighter dinners this time of year — sometimes just a salad or bowl of soup. Seems to work just fine for me!

  2. says

    I definitely ate too much while I was in Disney. We got a great package deal with the meal plan though so I felt like I wanted to get my money’s worth so I ate more than I would normally even consider! All I wanted to do yesterday though was drink water. My body was not a big fan of food. I ate some fruits and veggies and a nibbled on some granola, but mostly just drank a ton of water. I already feel a lot better today though. My body needed a day off from fatty, rich, heavy meals.

    I have such a hard time staying on track though at the holidays. I always think it’s my 1 time of year that eating that second piece of pie is ok, or the only chance I get to eat my mom’s cooking or special holiday treat and I always eat way more than I want to then feel super guilty about it :-P

  3. says

    I try to choose just a few days to “indulge” on. For example, Christmas eve and Christmas are givens. But on the rest of the days, I stick to my regular eating schedule. I also eat light lunches so I have a little more wiggle room for something sweet in the evening. :)

  4. says

    Good tips Emily! I must confess that I don’t do to much different if I’ve over-indulged. I find that if I restrict alcohol, coffee, or sweets, I feel like I’m punishing myself. Instead, what I’ve learned over the years, is to keep up my workouts, and try to eat moderately everyday (ie one glass of wine and 1 small dessert) so that I’m less inclined to over-indulge at parties or family holiday gatherings.

    • Emily says

      Eating moderately everyday (and indulging in treats) is a great way to not over do it on a special occasion or party!

  5. says

    This sounds like you are describing my week of Thanksgiving (a vacation to Mexico will do that to you!). I have definitely been feeling sick, thanks for the tips to get me going again! I am also trying to cut out as much processed sugar as possible out of my diet, no more sugary drinks for me.

  6. says

    I find it very challenging to stay on track during the holidays because there are so many tempting goodies. My strategy is to choose my battles and treat myself, but only to the things I really adore and appreciate. Your salad with all those fresh veggies sounds so good right now. I look forward to your posts this month as part of healthbuzz!

  7. says

    I cut my drinks with sparkling water, and make sure to have lots of healthy broth based soup on hand during the holidays because a bowl of hot soup makes me feel full and less likely to take the chip bowl hostage!

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