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6 Ways to Avoid Overeating During the Holidays

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6 Ways to Avoid Overeating During the Holidays

Ah, the holidays…

A time of caroling, eggnog and good old-fashioned mall tramplings…

Mix into that some time with family and work functions and you have a pretty busy time of year—and a time of year where your diet and healthy eating choices get thrown out quicker than a sweater I got from my great aunt.

The holidays are tough because it is a time you want to treat yourself and it’s also a time where people forget what they’re eating. So whether it be a work lunch, a family get-together or any holiday event that involves more food than a cruise ship buffet, here are 6 ways to help avoid overeating.

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1. Don’t go to an event on an empty stomach.

This is probably one of the most important tips for the holidays or any other event. Going into a party or function when you’re starving is setting yourself up for disaster. Your eyes will become bigger than your stomach and you will want to eat everything in sight. Also, when hungry, we tend to crave things like sugar and refined carbohydrates, which are public enemy number 1 in the pursuit of a healthy lifestyle.

Eating a quality meal that includes some healthy fats and protein prior to an event will help keep you fuller, longer and less likely to jump on the first plate of crab cakes you see.

This tip also works for grocery shopping. Don’t shop on an empty stomach as you will tend to pick the items that look immediately satisfying or that you are craving which again tend to be those refined carbs and sugar.

2. Change your mindset to “I can have it but I don’t want it”.

This can actually be beneficial when you really have a tough time avoiding culinary temptations. Too much of the time we beat ourselves up saying we can’t have something. Switching that mindset of “I can’t have it” to “I can have it but I don’t want it” can actually cause some powerful changes in how you view what you can and cannot have.

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The connection between the mind and food has actually been looked at through studies from Yale that look at how psychological factors can even influence the biological impact of food. Your mind, like your karaoke skills, is a powerful thing.

3. Drink water.

Sometimes hunger signals are actually mistaken for dehydration. Drinking water throughout the day will help to alleviate this potential signal cross. Also having a glass or two of water before you hit the snack table will be a nice little way to help avoid eating an entire figgy pudding..

4. Eat slowly.

The feeling of fullness can take around 20 minutes before the brain recognizes the signals. Eating too quickly overrides these signals causing you to eat more than your body would naturally prefer. We tend to lived in a rushed world and we don’t give those satiation signals a chance to work so slowing down your eating will help you avoid eating more than you actually need.

The best way to do this is keep an eye on the clock and focus on chewing your food quite thoroughly. We tend to stuff food in our mouths, give a few quick chews, and then get ‘er down the hatch. People who chew longer ultimately take longer to eat and report feeling fuller. You will also eat around 10% fewer calories eating slower as opposed to rushing. This slower eating will also help digestion and avoid feelings of cramping and discomfort.

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5. Focus on protein.

If it’s impossible to avoid all the baked good and desserts on offer, at least try to consume protein before you dive into them. Eating protein prior to the ingestion of sugars is going to help minimize blood sugar spikes. Protein is also helpful in making you feel full. The foods that best promote satiety contain protein, water, fiber and healthy fats.

Protein also increases metabolism as it requires calories in the digestion and absorption of it in a process called thermogenesis

Protein sources in the form of nuts are usually plentiful during the holidays and will help you from overeating any refined sugar and high glycemic choices. Starting the night off with sources of protein like that will help in the overeating long haul. If only they could help with that hideous tie you chose…

6. No need to be too hard on yourself for holidays.

I can go on about keeping blood sugar levels under control and making sure leptin resistance isn’t occurring, etc, etc, but we are human and it is the holidays.

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As a fitness professional, I’m not going to pretend I don’t indulge from time to time. We have these events and foods in our lives that should be recognized as celebrations and enjoyment. Don’t beat yourself up because you had a little extra candy cane ice cream. Just make sure you keep an eye on it so it doesn’t get out of hand and ultimately create discomfort. If you have been keeping on top of your fitness and nutrition, you’re winning in the long run.

Don’t consider the holidays a “slip up” and remember: it’s not going to undo all the good work you’ve been doing. When it comes to your diet just remember, progress not perfection.

Now please pass the figgy pudding. Whatever that is…

Featured photo credit: David Goehring via flic.kr

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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 January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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