Healthy Holidays, Plus Bonus Recipe

The winter holiday season is a busy time filled with traditions, spending time with friends and family, and making special memories. It can also be a time when people feel stressed around food and trying to eat healthy. With some planning and mindful choices, you can enjoy the holidays without overindulging while supporting your health.

Here are some tips and strategies to try this season:

Set realistic goals for the holidays.
If you have been trying to lose weight, perhaps weight maintenance is more manageable for now.

Stay active.
Continue your usual activity plan and maybe add some activity to holiday events with a walk between the meal and dessert.

Don’t skip meals.
Be sure to eat something before you go to avoid overeating.

Avoid the temptation to graze and overeat.
Once you have your plate of food step away from the food table and focus on the people at the gathering.

Be present.
Enjoy holiday foods mindfully with a focus on their taste, smell, and how the foods make you feel.

Go easy on alcohol.
Many people do not realize how many empty calories are in alcohol, not to mention the mixers that go into making holiday cocktails.

Some of the beliefs below can set you up for added stress this holiday season:

Most people gain weight over the winter holidays.
While this is true, it’s not as bad as people believe. Studies show that the average weight gain is about ½ to 2 pounds. For many people, there is almost no change in the number on the scale. Since healthy eating is not based on a few holiday meals, rather what you do throughout the rest of the year, this is something that you should not really stress over.

Fasting before a holiday feast is a good way to cut calories.
This technique tends to backfire. Skipping meals to “bank” calories for later usually leads to overeating because you are starving. You may end up eating a large amount of food very quickly. In addition, it promotes a sort of permission to overindulge which can result in a binge and discomfort later from being overfull. Instead, eat nutritious meals beforehand and enjoy the holiday feast.

You should make healthy versions of all your favorite holiday foods.
This strategy can lead to feeling dissatisfied with the updated version of the food. You may feel entitled to eat a lot more of the healthier version or you may need a larger portion to feel satisfied with the less tasty version. This isn’t to say that all healthier recipes for holiday favorites are bad, and some small recipe tweaks may go unnoticed, but it is not necessary to modify every holiday favorite to make it healthier. Choosing a smaller portion of the original version may be the most effective strategy.

A New Year’s resolution diet will make up for overindulging over the holidays.
This is another technique that is likely to backfire. There is a tendency to overeat when you think it might be your last chance. You may subconsciously give yourself permission to binge with the plan to make up for it in the new year. Unfortunately, many diets that start in January don’t last, and you have the mindset to eat as much as you can before the January 1st cut-off.

Try this nourishing, make-ahead breakfast this holiday season. You can enjoy it at home or take it with you to a holiday brunch potluck. This will keep in your refrigerator for up to 4 days in an airtight container.

Baked Oatmeal

Adapted from loveandlemons.com
Serves 4-6

Ingredients

• 1 ripe banana, mashed (½ cup)
• 1 cup lowfat or nonfat milk, at room temperature
• ¼ cup smooth almond butter (or other nut butter of choice)
• ¼ cup maple syrup
• ¼ cup melted coconut oil (or other vegetable oil)
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ¼-½ teaspoon salt
• 2 cups oats
• 1 cup chopped pecans (or other nuts of choice)
• 1 cup blueberries, fresh or frozen
• 2 tablespoons brown sugar, for topping
• 2 tablespoons coconut flakes, for topping (optional)

Instructions

1. Preheat the oven to 350°F.
2. Spray an 8×8-inch or similar baking dish with cooking spray.
3. In a large bowl, whisk together the mashed banana, milk, nut butter, maple syrup, and coconut oil.
4. Add the baking powder, cinnamon, and salt and whisk again.
5. Fold in the oats, ¾ cup of the pecans, and ½ cup of the blueberries.
6. Pour the mixture into the prepared baking dish and smooth into an even layer.
7. Top with the remaining ½ cup blueberries, the remaining ¼ cup pecans, the brown sugar, and coconut flakes (if used).
8. Bake for 40 to 50 minutes, or until the topping is crisp and the middle is set.
9. Remove from the oven and let cool for 10 minutes before serving.