Tips for Portion Sizes During the Holidays

Nutrition Advice
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So many people overeat during the holidays – both for physical and emotional reasons. Food is here to nourish us and to provide us with the necessary nutrients to function optimally.

We must treat food as sacred and healing. I believe when we develop a stronger mind/body awareness and love for ourselves, we will make better food choices and use food to nourish our bodies rather than to fill certain emotional gaps.

When we develop a stronger connection with our bodies we can learn to tune into our signals of fullness and respect those signals. 

Here are my top tips:

  1. Serve dinner on a smaller plate. If you’re eating from a communal table at a big family dinner and making selections from larger shared plates, try and fill your plate up once so you know how much you’re going to be eating.
  2. Eat slowly and chew each mouthful of food 20 times.
  3. Swallow food before the next mouthful. Put your knife and fork down! This also means you’ll have a chance to enjoy the meal and chat to your family
  4. Eat regularly – I suggest 2 protein-rich snacks in between your main meals to ensure blood sugar stabilisation = appetite control. This will prevent you from overeating at your main meal.
  5. The protein and carbohydrate component on your plate should be around the size of your palm each – and add plenty of unlimited greens! Remember you can always offer to bring a salad to help the host (which means you’ll always know there’s a healthier option for you).
  6. Are you stressed or anxious? This time of year it’s easy to choose food for comfort as we rush around trying to get things together. Doing this means you are likely to overeat and digestion shuts off. Instead, enjoy something else delicious such as a walk, a cup of herbal tea and a chapter of your book, a hot lavender bath, your favourite TV show, a restorative yoga pose, or especially during the holidays, enjoying time with people you love.
  7. Remember that food is ABUNDANT. You only have to look at the holiday feast you and your family have created to see this! You have your next meal coming. Food is not running away. Realising this relives anxiety for many people. Don’t try and skip meals before a big lunch or dinner to accommodate this, either. It’s important to still eat small, regular meals.
  8. Give yourself some credit and remember how amazing you are – when you have love for yourself you will treat your body like a temple and you wont want to fill your body with junk and overeat. You will be in tune with when you are full.
  9. Drink 2 glasses of water 20 minutes before your main meal to fill you up slightly, BUT NOT WITH YOUR MEAL. Water dilutes the digestive enzymes you need to help you break down your food.

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