Its the time of year when salt, sugar, and fat are in abundance at all the parties and family gatherings.
Now for those of you who have been with CleanFoodCrush for a while, you know my philosophy is not about perfection!
You can totally enjoy yourself and indulge in something here and there. But if you that your baseline for the holidays rather than reaching your weight loss goals you might just find yourself packing on extra pounds.
Here are 10 ways to practice Clean Eating for the holidays and LOVE every minute of it.
1. Eat protein before going to a holiday party
Of course, you want to enjoy all of the delicious treats at the party, and you should enjoy! But go hungry and youre at high risk for over-eating and feeling sick, bloated, and disappointed in yourself the next day. I like to eat a bit of protein before heading to a gathering where I know there will be a lot of sugar around. Preparing hard-boiled eggs and having them in the fridge for whenever Im about to head out makes a big difference!
2. Limit your liquid calorie intake
Alcohol and sodas contain a lot of calories, and before you know it, youve consumed more than your daily intake just in a few drinks. If youre going to drink at the party and youre serious about your weight loss goals, stick to cleaner options like vodka and club soda with a squeeze of lime (not tonic water which contains sugar) or 1-2 glasses of wine per week. Of course, the calories arent limited to spirits and sodas, your Starbucks latte is often also loaded with way to much sugar. Save time and keep it clean with this healthier frappe!
3. Dont go to the grocery store hungry
Weve all been there. Starving at the grocery store and somehow you come home with way too many snacks and not a whole lot of real, whole foods. I used to LOVE baking, and boy were my ideas for cookies and muffins ever on fire when I was hungry at the store. So now, I always eat before doing my shopping and I come prepared with a meal plan for the week, and a list of foods Im there to buy. We teach this stuff and provide clear outlines in our 30 Day Clean Eating Challenge too if you feel like this is an area you need more support.
4. Prioritize fiber intake
Fiber will help keep cravings at bay while keeping your digestive system healthy and your gut balanced. Dark leafy greens, veggies like squash, potatoes, carrots, beets, and oats or rice are all sources of fiber. The goal with Clean Eating is to crowd out the sugar and processed foods with real, whole foods that taste so good, youll never look back.
5. Bring healthy options with you
Its not always easy to talk to your family about Clean Eating, but one of the best ways? Dont talk, EAT! Bring the BEST snacks or dishes with you and let everyone decide for themselves. You dont even have to give a talk first about how healthy the recipe is. Here are a few crowd-pleasers you could bring to the table:
Mediterranean Grass-Fed Meat Balls
Double Baked Chipotle Sweet Potatoes
8 Chop-Chop Salads for Celebrations
Flourless Dark Chocolate Brownies
6. Focus on connection with friends and family
Bring your heart to the table and focus on connecting with the ones you love this holiday season. There are so many other pleasures to delight in other than food like quality time, gifts, experiences, stories, looking at photos, setting goals and intentions together and playing games! Remember to keep your mindset positive and focused on what the true purpose of this season is connection.
7. Keep your body moving
Move daily and get your blood pumping. This alone will help keep you on track because when we incorporate movement into our daily practice, we naturally crave healthier, fresher foods. Have you ever noticed how much more appealing a salad is after a good sweaty workout? Thats it! It works.
8. Bring healthy snacks to the break room
Avoiding the break room and your colleagues all together isnt exactly the best plan. You gotta eat, and its important to connect from time to time with the people you work with! Why not introduce them to some of your new favorite Clean Eating treats? I cant tell you how many of our challengers were introduced to the program by a co-worker.
Here are a few fun recipes you could bring:
Oatmeal Chocolate Chip Banana Bars
Chocolate Chip Cookie Dough Bites
Roasted Veggie + Quinoa Meal Prep Bowls (these can all be tossed together like a salad and kept in the fridge for break time!)
9. Take 10 minutes before going back for seconds
After you finish your plate, give a ten-minute window for your system to signal that youre full before going back for seconds. If you go back right away before giving your tummy a few minutes, you may find that afterward, you feel like you overate and even become bloated.
10. Focus on what you CAN eat, not what you cant
Clean Eating isnt about deprivation, and the truth is there is SO MUCH you can eat. Were cleaning up the sugar, processed foods, and oils from our diets but were adding in so many delightful ingredients grass-fed meats, fish, healthy fats like coconut oil and avocado, and fresh fruits and veggies. Focus on what you love and enjoy rather than spending time wishing you could eat the bag of chips or whatever it is you crave when youre hungry. And remember, it takes time but you WILL rewire your cravings once you detox from sugar.