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Four Ways to Avoid Holiday Overeating

Four Ways to Avoid Holiday Overeating

holiday overeating

    The season is upon us: vodka-fueled work parties and pretending you love your coworkers. The stretch from Thanksgiving to New Years is a virtual onslaught of calories and if not managed well can put a roadblock in front of all the great work you’ve done with your health. So dust off your ugly Christmas sweater and grab a ‘nog-based beverage as I show you four ways to help avoid holiday overeating!

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    1. To avoid holiday overeating, slow down when you eat!

    This applies all year round since the faster you eat, the more you will consume before feeling full. When you eat too fast you override the signals from your stomach to your brain that indicate that it is full and has had enough gingerbread for one sitting. The average person eats meals in three to five minutes (sometimes in less time) and this throws the body out of whack. Ideally, you want to take fifteen to twenty minutes to eat to let those signals work naturally. If you’re at a party, be conscious of the time you spend eating because eating too quickly causes you to over-consume as you’ve essentially short-circuited the fullness-signal mechanism. If you’re at a dinner or restaurant, try to be the last one to finish your meal.

    2. Don’t go to events hungry.

    This goes hand-in-hand with point one because when you walk into an event already starving you tend to go into “abominable snowman mode” and decimate whatever helpless food platter stands in your way. Those poor coconut shrimp didn’t even see what hit them! This is similar to why you shouldn’t grocery shop on an empty stomach since you tend to buy what you want now as opposed to later and at parties that have an abundance of undesirable treats this can be a disaster. Make sure to have a good meal beforehand that contains protein, fiber, and healthy fat to help keep you fuller for longer and you’ll avoid eating your weight in Toblerone.

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    3. Start with protein and veggies before hitting the treats.

    If you get to a holiday event and haven’t been able to eat beforehand, do yourself a favor and focus on those foods that promote fullness such as protein and fiber. This way you can tame that hunger beast a bit before it goes wild on a yule log (the cake- not the block of wood for the fire). The other advantage of going for protein and veggies is that it helps stabilize your blood sugar before you descend on the treats. If you go straight for sugar-based choices you can say hello to your good friend the blood sugar spike which will result in the inevitable crash, the craving for more sugar, and the whole vicious cycle kicks in, like the constant regifting of a label-maker. Most every party or function will have some sort of veggie and cheese platter and deli meats, so go for those before you dive headfirst into the chocolate fondue fountain.

    4. Make sure to drink enough water.

    Along with protein, fiber, and healthy fats, water is another thing that helps satiate you. The signal of dehydration can often be  confused with that of hunger, and food can be turned to when a glass or two of water would have done the trick. Go for a glass or two of water before any food comes out and it might not only help with you overeating but help keep you hydrated at the same time. You’re going to need it after the candy cane jello shots!

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    Wrapping it up

    It can be tough to avoid holiday overeating, and one big point I want to, um, point out is that the holidays need to be a time to enjoy yourself and not feel totally deprived. We only live once so we need to enjoy moments with friends and family. Don’t beat yourself up for indulging. It’s important to indulge but not over-indulge. If you’ve been working hard on your health, you don’t want to go off the rails and throw a huge wrench into all the good work you’ve been doing. If your health has been a priority to you the last year, try to make the best choices possible this time of year so that you can keep on rolling with it and not have to be rolled out the door!

    Featured photo credit: OakleyOriginals via flickr.com

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    Jamie Logie

    Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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    Last Updated on July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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