Aubs In The Blog’s
Holiday Survival Guide 2019
It’s safe to assume that for 99.9% of us the next three months will prove to be nothing short of stressful, exhausting, and full of food. Whether you are hosting or attending, the holiday season can take us from the pinnacle of health and retrace us back to a state of uncomfortable, overweight, and dependent on unrealistic New Year’s resolutions.
The good news is that holiday indulgence can remain within your control and you don’t have to derail from the healthy train just to live a little. Stop having anxiety about social events, worrying about overeating and gaining weight, and start enjoying time well spent with the ones you love. Ladies and gents, I present to you, my 2019 Holiday Survival Guide.
IT’S CALLED A HOLIDAY NOT HOLIWEEKS
Alright, let’s kick this off with the number one of all number ones for holiday health failures…turning a holi-day into holi-weeks. Most of us can get away with enjoying the holiday on the holiday, where we run into issues is when we allow the leftovers, overeating, and “one more bite” mentality to carry over more than a day or two.
Survival Tip #1: Keep the holiday on the holiday and limit the face-stuffing aftermath.
DON’T STARVE YOURSELF THE ENTIRE DAY
I’m not sure who came up with the brilliant idea to fast for the entire day before entering a big ol’ food-induced coma. Maybe you think it’s a good idea and makes sense, too bad it’s totally counterproductive. Waiting to eat one giant meal can affect digestion and nutrient absorption, appetite-related hormone levels, energy levels, cognitive function, and may increase the likelihood of compulsive eating (aka eating everything in sight without stopping).
Survival Tip #2: As you go through your day, eat according to how your body feels. Opt for portioned and well-balanced meals before your holiday meal so you have a sense of satiety and self-control.
USE THE ¾ PLATE RULE
You’re probably going to face a buffet of choices when building out your plate. Trust in the ¾ rule to help you along the way! This easy to remember and follow survival tip will encourage you to make healthier choices but still enjoy some of those carb-heavy and fat-saturated options.
Survival Tip #3: Opt for filling your plate with ¼ vegetables or fruits and ½ lean protein, leaving the remaining ¼ for whatever you would like.
USE THE DESSERT BUDDY SYSTEM
If you are like me, dessert is the best part of any meal. From candies to cookies, ice cream, pies, and cakes, the holidays never disappoint. Save yourself from the sugar spikes and crashes, and excessive calories by splitting your treats with someone.
Survival Tip #4: Get a buddy and then get your desserts. Splitting your sweets with someone can save you hundreds of calories and still allow you to enjoy a little bit of everything.
DON’T ABUSE THE HOLIDAY BOOZE
Ah yes, the hardest part of the holiday season for many men and women, saying no to another cocktail. I hate to say it but the whole “liquid calories add up” is a real thing, and yes, they really do add up.
Survival Tip #5: Avoid drinks mixed with soda, juice, and cream – – – these will be heavy in sugars and calories. Limit liquor shots. Be mindful and drink water with your main meal. Enjoy a cocktail beforehand, and one later on with dessert. Keep it in check so your goals don’t get wrecked!
Here are some quick calorie breakdowns for popular holiday drinks:
| Alcoholic Drink | Serving Size |
Estimated Calories |
| Light Beer | 12 oz | 103 |
| Regular Beer | 12 oz | 153 |
| Gin (80 Proof) | 1.5 oz | 97 |
| Rum (80 Proof) | 1.5 oz | 197 |
| Vodka (80 Proof) | 1.5 | 97 |
| Whiskey (80 Proof) | 1.5 oz | 97 |
| Bloody Mary | 4.6 oz | 120 |
| Rum and Coke | 8 oz | 185 |
| Vodka and Tonic | 7 oz | 189 |
| Muscato | 5 oz | 129 |
| Riesling | 5 oz | 129 |
| Chardonnay | 5 oz | 128 |
| Sauvignon Blanc | 5 oz | 128 |
| Pinot Grigio | 5 oz | 128 |
| Merlot | 5 oz | 122 |
| Pinot Noir | 5 oz | 121 |
FAMILY AND FRIENDS > FOOD
Last but not least (and in my opinion) the most important tip for ultimately surviving the holidays….
Survival Tip #6: The next three months will be a very special time for many of us, and the time spent with our family and friends can be easily overshadowed by the mass amounts of food and drink. This year, make it your focus to be present with the ones you love, to be in the moment and create new memories during time you won’t get back. This year choose your family and friends over food.
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Aubree “Aubs” Shofner
Nutrition Professional
Balanced Body Foods
[email protected]