2773: Managing Holiday Eating Without Dieting by Rachel Trotta on Enjoyment with Health-Conscious Habits

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[00:00:57] This is Optimal Health Daily. Managing Holiday Eating Without Dieting. By Rachel Trotta of racheltrotta.com. And I'm your host and narrator, Dr. Neil.

[00:01:07] Hey there, happy Saturday and welcome back to another weekend edition of Optimal Health Daily.

[00:01:12] This is where I read to you from some of the best health and fitness blogs on the web.

[00:01:16] And always with a bit of my commentary at the end.

[00:01:18] And now, let's get right to the post as we optimize your life.

[00:01:27] Managing Holiday Eating Without Dieting. By Rachel Trotta of racheltrotta.com.

[00:01:33] The Dilemma of Dieting.

[00:01:35] Over the last week, I've given the same advice for Thanksgiving so many times that it's almost reached the level of a memorized speech.

[00:01:43] In other words, time for a new blog post.

[00:01:46] The holidays can be tough for people who struggle with their weight or have weight loss goals.

[00:01:51] There are equally strong pressures to, one, be mindful about their eating to optimize weight.

[00:01:57] But also to simultaneously, two, enjoy food freely with loved ones.

[00:02:02] It can be a challenge to juggle these goals.

[00:02:04] But they're not necessarily mutually exclusive.

[00:02:07] Side note.

[00:02:08] The other aspect of the holidays that may be difficult for some to negotiate in terms of nutrition

[00:02:13] is the total loss of routine.

[00:02:16] For those who thrive on a schedule, the undirected and unstructured pace of the holidays can be a challenge.

[00:02:23] I was on the train yesterday and I overheard two of the male conductors chatting about their weight loss efforts.

[00:02:29] Apparently, there is a medical physical that they must pass for the job.

[00:02:33] One of them mentioned that he recently started dieting and that his wife was actually upset with him

[00:02:38] that he had chosen the week before Thanksgiving to start dieting.

[00:02:42] What am I supposed to do with all these desserts?

[00:02:45] She said.

[00:02:45] I didn't tell you to make them, was his reply.

[00:02:49] Obviously, this dynamic can create both external and internal conflict.

[00:02:53] It's a common problem.

[00:02:55] If you're working on weight loss goals,

[00:02:57] here are three important reality checks before we get to the tips and tricks part.

[00:03:01] One, holiday calories do count.

[00:03:06] Two, holiday overeating can create a binge-restrict cycle of

[00:03:11] diet starts on Monday or maybe January 1st.

[00:03:15] And three, it may be more sensible to plan on weight maintenance

[00:03:19] than weight loss over the holidays.

[00:03:22] The refreshing reality is that

[00:03:24] eating well and losing weight is possible without dieting.

[00:03:27] This is just as true for the holidays as it is any other time of year.

[00:03:31] Here are the six interconnected tips that I use with clients and with myself

[00:03:36] to create mindful, enjoyable eating over the holidays without excess.

[00:03:41] One, pick your true favorites and truly savor them.

[00:03:46] Maybe you have a holiday treat that you couldn't imagine declining.

[00:03:49] Unless you've been medically counseled to totally give up sugar or something similar,

[00:03:53] there's no harm in truly relishing your favorite holiday food traditions.

[00:03:57] The flip side is that I encourage you to decline things you don't really love.

[00:04:03] Those weird gingerbread cookies that your cousin makes?

[00:04:05] Don't eat 14 of them or eat 40 olives or an entire box of crackers while waiting for dinner to start.

[00:04:13] Please note, relishing your favorites is not the same as binging.

[00:04:17] This leads to my next point.

[00:04:19] Two, practice portion control.

[00:04:22] While easier said than done,

[00:04:24] it is possible for you to serve yourself a plate and enjoy some of all of your favorites

[00:04:29] and make sure to include at least one or two vegetables.

[00:04:32] If there are many offerings on the Thanksgiving table,

[00:04:35] try to pick smaller portions than you even think is necessary.

[00:04:39] You'll be surprised at how much five or six courses add up in terms of volume.

[00:04:44] Try to do all of your eating sitting down with a plate one time,

[00:04:48] which leads to my next point.

[00:04:51] Three, avoid grazing.

[00:04:53] This goes back to the pick your favorites and enjoy them tip.

[00:04:57] What you truly love and enjoy is probably not the bowl of nuts

[00:05:01] or the cheese plate from Costco left out before and after the meal.

[00:05:05] These kinds of snacks, appealing in their finger food ease and mindless availability,

[00:05:10] don't necessarily make you feel full,

[00:05:12] but they can pack a powerful caloric punch

[00:05:15] that just aren't worth it for the enjoyment they provide.

[00:05:18] Four, bring a creative dish.

[00:05:21] You don't need to do a healthy redo of your aunt's traditional stuffing recipe.

[00:05:26] However, it can be fun to bring lighter fare

[00:05:28] that you know will add to the nutrition and satisfaction of your holiday eating.

[00:05:33] Creative doesn't necessarily mean low calorie.

[00:05:35] It may just be a splash of vegetable color

[00:05:38] that could supercharge the nutritional value of a mostly beige holiday plate.

[00:05:43] The fiber in a vegetable-based dish

[00:05:45] will help you to feel more full for the entire day.

[00:05:48] Five, don't fast prior to the meal.

[00:05:51] In order to save up calories,

[00:05:53] the body does funny things that are not mathematically linear.

[00:05:57] For example, when you fast to save up calories for a big meal,

[00:06:01] it's not like shutting off a computer that you can turn back on again

[00:06:04] at the appropriate time.

[00:06:06] Instead, your body will respond by becoming not just hungrier,

[00:06:10] but also more preoccupied with food,

[00:06:12] obsessive about eating,

[00:06:14] and more attracted to calorie-rich foods,

[00:06:16] more than you usually are.

[00:06:18] My advice is to eat normal portions at every meal on holidays,

[00:06:22] including the holiday meal itself.

[00:06:25] Thanksgiving is just another day as far as your body and health are concerned.

[00:06:29] And six, take breaks if you need them.

[00:06:33] Finally, on a slightly different note,

[00:06:35] don't underestimate stress eating,

[00:06:37] which can result from even a low level of social anxiety.

[00:06:41] The holidays can be refreshing,

[00:06:43] fun,

[00:06:43] festive,

[00:06:44] celebratory,

[00:06:45] and intimate.

[00:06:46] However,

[00:06:47] they can also be stressful,

[00:06:48] busy,

[00:06:49] tiring,

[00:06:50] draining,

[00:06:50] and anxiety-inducing,

[00:06:52] even if only mildly.

[00:06:54] Sometimes,

[00:06:54] it's easier to just keep putting food in your mouth at a family gathering

[00:06:58] than to take a break.

[00:06:59] Be compassionate with yourself.

[00:07:02] If you find yourself eating or drinking mindlessly at a family gathering,

[00:07:06] don't be afraid to excuse yourself to take a breather,

[00:07:08] take a walk,

[00:07:10] take kids to play outside,

[00:07:11] or just escape for a minute to connect with someone.

[00:07:14] If you experience strong internal resistance to the idea of moderating your holiday eating,

[00:07:19] pause to ask,

[00:07:21] what would the holidays be without overeating?

[00:07:24] What is the food replacing?

[00:07:26] What am I afraid of missing out on?

[00:07:29] These are worthwhile questions to ask.

[00:07:32] If I can leave one idea with you

[00:07:34] that I attempt to cultivate in my communication with all of my clients,

[00:07:38] it's this.

[00:07:39] Enjoyment and moderation are not mutually exclusive.

[00:07:43] Side note,

[00:07:45] a little exercise goes a long way to improve feelings of motivation,

[00:07:49] energy,

[00:07:49] and happiness,

[00:07:51] but don't get into tricky math about

[00:07:53] one hour of jogging equaling a slice of pumpkin pie.

[00:07:57] Exercise because it makes you feel great

[00:07:59] and eat moderately because it makes you feel great too.

[00:08:03] Food is not a reward

[00:08:04] and exercise is not punishment.

[00:08:07] The goal is,

[00:08:08] as always,

[00:08:09] feeling great.

[00:08:10] Now,

[00:08:11] go have a wonderful,

[00:08:13] joyous,

[00:08:13] and gratitude-filled Thanksgiving.

[00:08:19] You just listened to the post titled

[00:08:21] Managing Holiday Eating Without Dieting

[00:08:24] by Rachel Trotta

[00:08:25] of racheltrotta.com

[00:08:26] and I'll be right back with my commentary.

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[00:09:32] Dr. Neil here for my commentary.

[00:09:35] I want to go back to the second tip Rachel mentioned in today's post.

[00:09:39] That was when Rachel talked about portion control.

[00:09:41] I know portion control is difficult on a holiday like Thanksgiving

[00:09:45] when it's expected.

[00:09:46] We're going to overindulge on pretty much everything.

[00:09:49] But just because that's the expectation,

[00:09:51] that doesn't mean it's a must.

[00:09:54] Something that can make portion control a bit easier is to do this.

[00:09:58] Load your Thanksgiving plate up with protein and vegetables.

[00:10:01] So, for example, turkey and green beans.

[00:10:04] Then, whatever room is left on the plate,

[00:10:07] add those carbohydrate-rich foods like stuffing or yams or mashed potatoes after.

[00:10:12] Then, when we sit down to enjoy our Play-Doh food,

[00:10:16] start by eating the protein and vegetables first.

[00:10:19] Then enjoy the carb-rich foods after stuffing, mashed potatoes or yams.

[00:10:24] By doing this, it's going to help fill you up

[00:10:27] without you feeling like you're missing out on all the festivities.

[00:10:31] Alright, that'll do it for today.

[00:10:32] I hope you have a great rest of your day.

[00:10:34] Thank you so much for being here.

[00:10:36] And, of course, be sure to come back for more OHD tomorrow

[00:10:39] where your optimal life awaits.

[00:10:41] Thank you so much for being here.