How to Avoid Overeating during the Holidays

It's the holiday season, and for most of us that means the season of overeating.  It's a time of family, friends, and returning home, but with these also come the pies.  Oh, the pies... specifically, my grandma's pecan pie. That's my holiday vice, and we all have our own. If you're like me, the anticipation of this time of year also comes with a twinge of nervousness at all of the wonderful food that abounds at every holiday party and visits with relatives. We love our food here in the South, but here are some helpful steps I'll be taking to avoid going overboard:

  • Breakfast - I learned a lot about health from my mom, and one thing she always told me is that it's better to eat a slice of cake for breakfast than nothing at all, so don't skip breakfast! I can't emphasize this enough; eating breakfast kick-starts your metabolism which evens out your food intake throughout the day. Something small and fresh is perfect, like fruit, nuts, yogurt, or toast. Rye toast in particular is good for suppressing appetite because the rye will trigger a slower insulin response and will boost post-meal fullness. Check out this Health article for more great breakfast ideas.
  • Exercise - as great way to avoid overeating during the holidays is to get plenty of exercise, or even more than you normally would. Even something as simple as a brisk walk twice a day will increase your metabolism and help keep your appetite down throughout the day. What's more, according to a study cited by dietitian Cynthia Sass, exercise increases neural sensitivity to satiety, resulting in your feeling more satisfied from less food as you navigate the flurry of holiday meals. 
  • Juice - of course, our favorite way to get fruits and vegetables is by juicing, and there are plenty of appetite-suppressing foods we put into our juices and smoothies, or that you can throw into your own if you juice from home. Here are five ingredients that you can either eat or juice to keep your appetite under control:
    • Almonds - rich in antioxidants, vitamin-E, and magnesium, almonds have been shown to increase the feeling of fullness after eating just a handful.
    • Apples - this classic fruit is packed with pectin and soluble fiber, both of which help you feel full. They also help regulate glucose levels and boost energy, which in turn boosts your metabolism.
    • Ginger - ginger root is really amazing. It's well-known for its amazing digestive properties, along with plenty of other benefits found in this list
    • Avocado - perfect for suppressing hunger. The monounsaturated fats in avocados will cause your small intestine to produce a compound that sends a hunger-curbing message to your brain.
    • Cayenne - cayenne pepper is possibly the next big diet food, according to Shape. Health writer Jennipher Walters writes, "just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you'll lose 4 pounds without even trying!"
  • Cleanse - Of course, if the holiday hungries really hit you hard and you want to flush out all of the toxins and regret from your body, either as a preemptive measure or after the holidays, you can always take the plunge and do a full juice cleanse. We offer three levels of cleanses with different regimens according to each individual client, along with a guarantee that you'll feel better by the end of it. If you're in our area, we'll even deliver your cleanse right to your door. For more info, check out this page on our website. 

There are plenty of ways to avoid overeating during the holidays, and while it's easy to plan on not eating too much, it's always hard not to indulge just a little more than you should, especially if you have family like mine. But with that, moderation is key. Stay active and be intentional about what you put in your body, and eat the right foods so that you can enjoy your holidays to the fullest. And as always, if you have questions, just call the counter at 423-805-4440.