Eating for Health Around the Holidays: How to Keep Your Protein Up and Pant Size Down!

The holiday season is a time for joy, family, and of course, food. From festive feasts to decadent desserts, it's easy to get swept up in the indulgence. But with a few mindful choices, you can enjoy the celebrations without feeling overstuffed or out of balance. This holiday season, let’s focus on how to keep your protein intake high, your pant size in check, and your mental health intact—all while still enjoying the festivities!

1. Keep Your Protein Up

Protein is an essential nutrient, especially when you’re navigating a season full of carb-heavy treats. Not only does protein help with muscle maintenance and repair, but it also keeps you feeling full and satisfied longer, which can prevent overeating.

Smart Ways to Boost Your Protein Intake:

• Start with Breakfast: Begin your day with a protein-packed meal like scrambled eggs, Greek yogurt, or a protein smoothie. You’ll feel more satiated and less likely to overeat later.-

• Choose Protein-Rich Snacks: Snack on almonds, cheese, or hard-boiled eggs. These are easy to grab and offer a substantial amount of protein.

• Lean Proteins at Meals: When it comes to holiday meals, lean meats like turkey, chicken, or fish are excellent choices. Aim to fill half your plate with protein and vegetables, and leave a smaller portion for the carb-heavy dishes.

• Incorporate Plant-Based Proteins: If you're vegetarian or simply looking to diversify your protein sources, include plant-based options like lentils, beans, quinoa, or edamame. These foods are packed with fiber and protein, making them a great addition to any meal.

2. Small Ways to Keep Moving

While the holidays are busy, it's also a time when we often slow down, opting for cozy indoor activities instead of hitting the gym. But staying active is crucial, both for maintaining your physical health and boosting your mood. Thankfully, you don’t need to schedule an hour at the gym every day to stay active.

Simple Ways to Move More:

•  Take a Walk After Meals: After that big holiday dinner, a short walk (10-20 minutes) can help digestion and keep your energy up.

• Play with Kids or Pets: Whether it’s a game of catch with the kids or a brisk walk with your dog, these small activities can add up throughout the day.

• Dance to Holiday Music: Put on your favorite festive tunes and dance around the living room. You’ll have fun and sneak in a bit of cardio without even realizing it.

• Take the Stairs: If you're traveling or visiting family, opt for the stairs instead of the elevator. It's a quick way to keep your heart rate up and burn a few extra calories.

• Stretch During Commercials: If you're sitting down to watch TV, use the commercial breaks to do a few stretches or quick exercises like squats or lunges.

3. A Low-Sugar Side Dish Recipe: Roasted Brussels Sprouts with Garlic and Lemon

Looking for a delicious, nutrient-packed side dish that’s low in sugar? This recipe for roasted Brussels sprouts is full of flavor and perfect for the holidays. It's simple to make, rich in fiber, and loaded with vitamins.

Ingredients:

1 lb Brussels sprouts, trimmed and halved

2 tbsp olive oil

3 cloves garlic, minced

Zest and juice of 1 lemon

Salt and pepper to taste

Optional: Red pepper flakes for a little kick

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Toss the Brussels sprouts in olive oil, minced garlic, salt, and pepper.

3. Spread them evenly on a baking sheet in a single layer.

4. Roast for 20-25 minutes, stirring halfway through, until the sprouts are golden brown and crispy on the edges.

5. Once out of the oven, drizzle with fresh lemon juice and sprinkle with lemon zest.

6. Optional: Add a pinch of red pepper flakes for extra flavor.

7. Serve hot and enjoy!

This dish is a fantastic way to add some fiber, healthy fats, and antioxidants to your meal without the sugar overload. Plus, Brussels sprouts have a naturally low glycemic index, making them a great choice for keeping blood sugar levels steady.

4. The Psychological Power of "I Choose Not to Have That"

During the holidays, there’s often a lot of pressure to indulge in food, especially desserts. But when we frame our choices as restrictions or deprivations—thinking, "I can’t have that"—it can lead to feelings of frustration or even guilt. Instead, try shifting your mindset to one of empowerment and choice.

When you say, "I choose not to have that," you’re taking control of your decisions. This simple shift in language can make a big difference in how you approach food. Rather than feeling deprived or restricted, you’re acknowledging your autonomy over your choices. It also helps you reconnect with your body’s signals of hunger and fullness, and reminds you that you have the ability to enjoy the holidays without going overboard.

If there’s a particular treat you're tempted by, take a moment to ask yourself if it’s something you truly want. Sometimes, just acknowledging the choice can help you feel more at ease with saying "no" without guilt.

Final Thoughts: A Balanced Approach to the Holidays

The holidays are a time for indulgence, but that doesn’t mean you need to overdo it. By making mindful food choices, staying active with small bursts of movement, and cultivating a healthy mindset around food, you can enjoy the season without compromising your well-being. Remember, balance is key—it's not about being perfect, it's about making choices that align with your health goals while still celebrating the joy of the season.

So this year, as you navigate the holiday buffet, remember to focus on what truly nourishes you: protein-rich foods, movement, and a positive mindset. Here's to a healthy, happy holiday season!