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Your Holiday Thriving Guide: Stop Surviving and Start Thriving During the Holidays! Balancing Celebration and Health with Smart Kitchen Strategies

Writer's picture: LaShawnda Beasley LaShawnda Beasley


different families celebrating the holidays and food



Time-Saving Strategies

In the heart of the holiday hustle, time becomes as coveted as the secret family recipes we cherish. To ensure you can enjoy the festivities without the hoopla, let's explore some effective time-saving and stress-management strategies for holiday meal prep and cooking.


Start with Pre-Prepped Ingredients

Go semi-homemade

OK, hear me out. I know there are some recipes that have to stay 100% authentic to get remotely close to the dishes Grandma makes. Some dishes CANNOT be sacrificed. BUT if there is a recipe or two where we can cut some corners without sacrificing taste, I think that’s a good place to start. Embrace the semi-homemade approach to give yourself a break without sacrificing the home-cooked feel of your meals. Utilize high-quality store-bought items and give them a personal touch. Here are some semi-homemade hacks you might consider:

  • A store-bought rotisserie chicken can be a game-changer. Use it to create a hearty chicken chili or shred it for a quick and nutritious lettuce wrap.

  • Begin with frozen pizza dough, then customize it with your preferred sauce and toppings such as ground turkey, bell peppers, and onions for a pizza night that’s easy, quick, and tailored to your taste.

  • One I’ve personally done for my chicken and dumplings is I’ve used Annie’s Organic Biscuits as my dumplings to save time from making my own. Yall!! Listen!! My grandmother said my dumplings reminded her of her mom’s (my great-grandmother’s) dumplings!! THAT is a COMPLIMENT I will NEVER forget! And I haven’t changed my recipe since! 💯💯😉😉

  • Don't shy away from pre-chopped produce. They are perfect for roasting or adding to salads, saving you the hassle of battling with a sweet potato or squash.

These shortcuts are not just about cutting corners; they're about smartly allocating your efforts where they count the most.

Keep Recipes Simple and Repeat

Cook Once, Eat Twice

Consider the principle of batch cooking to streamline your meal prep. This doesn't mean eating the same meal repeatedly but preparing components that can be used in various ways throughout the week.

For example:

  • Cook a large batch of rice or quinoa at the beginning of the week. This can then serve as the foundation for different meals, from stir-fries to salads. Try the Sweet Chili Meatballs & Broccoli with Rice recipe.

  • Hard-boiled eggs are another versatile ingredient that can be made in bulk and used for snacks, to enhance salads, or mashed for sandwiches. Here’s another recipe that may be suitable for holiday gatherings. Tuna & Egg Salad Dip with Crackers

Sheet Pan and One-Pot Meals

Minimize cleanup by focusing on one-dish meals. Sheet pan and one-pot recipes are not just a saver of time, but also a plus for your taste buds, as they allow flavors to meld together beautifully.

  • Have a quick and easy breakfast that you can prep for multiple people. Having a nutrient-dense breakfast can prepare you for a better day. Try the Sheet Pan Tomato and Spinach Frittata, and you can watch how it's made below!





  • Try your hand at creating "baking pockets" with parchment-lined foil for moisture-rich, perfectly roasted fish. [Try the Mediterranean salmon packets]

  • Combine a protein with seasonal vegetables on a sheet pan for an easy meal that simplifies serving and cleanup. Here's a vegetarian recipe to try! Mediterranean Sheet Pan Roasted Chickpeas and Veggies

  • And for those who own an Instant Pot, like myself, it's a perfect time to experiment. With minimal effort, you can have a delicious meal like chicken cacciatore, chicken and dumplings, or chickpea stew ready in no time.




Strategies to Prevent Overeating

Pre-party Planning


Eating a Healthy Snack Before Attending Events

A successful strategy to prevent arriving at an event famished is to eat a healthy snack beforehand. A combination of fiber, healthy fats, and protein can curb hunger and help you avoid making a beeline to the buffet. Think apple with almond butter, a small Greek yogurt with berries, or a handful of nuts and vegetables. Apple & Brazil Nuts 

Hydration Strategies to Reduce Hunger

Drinking water is not only essential for your overall health but also a fantastic tool for managing your appetite. Sometimes our bodies mistake thirst for hunger. Ensuring you're well-hydrated can help prevent mindless snacking. Aim to drink a glass of water before you start eating and keep sipping throughout the event. 



a holiday mocktail guide


Smart Buffet Tactics

Plate Selection Tips

The size and color of your plate can surprisingly influence how much you eat. Choose a smaller plate to help control portions. A study in the Journal of Consumer Research found that a high contrast between the color of the food and the plate—think pasta on a red plate versus a white one—may help you eat less.

Navigating a Buffet: What to Choose First

When you approach a buffet, scan the entire table before making your selections. Start by filling your plate with salads and vegetables, then add protein, and finally, if you have room, choose a small portion of the dishes you can't resist. By prioritizing the order in which you fill your plate, you'll likely end up eating smaller portions of the calorie-dense items.

Indulgence

Balancing Healthy Options with Holiday Treats

It's essential to balance your plate with mostly nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins, but it's also okay to enjoy your favorite holiday treats. Allowing yourself some of these foods can help satisfy cravings and prevent feelings of deprivation that might lead to overeating later.

The "One-Plate" Rule to Enjoy Variety Without Overeating

Adopt the "one-plate" rule: fill one plate with a little bit of everything you'd like to try, rather than going back for multiple rounds. This way, you can enjoy a variety of flavors without overeating. Remember, it's about enjoying the food and the company, not making the food the centerpiece of the event.

Additional Holiday Strategies

The holidays don't have to be a time when your wellness goals are put on hold. With a few adjustments, you can navigate the season's temptations while still engaging in the festive spirit.

Navigating Holiday Treats

Selecting Wisely

When faced with an array of holiday treats, it can be challenging to choose wisely. A good tactic is to be selective and prioritize treats that are special to the season, ones you truly love, rather than those you could have at any time of the year. When you do indulge, savor the flavor and eat slowly to increase your enjoyment and satisfaction.


Homemade Over Store-bought

Opt for homemade goodies when you can. Not only are they often more satisfying, but they're also usually made with more whole ingredients than store-bought versions, which often come with added preservatives and artificial flavors. Try the No Bake Apple Cinnamon Bites!




Managing Stress and Dietary Temptations

Start your day by setting one healthy intention. Maybe you commit to logging all of your meals, even the holiday meals where you eat a lot of red foods. Perhaps you plan to eat two green foods at breakfast or enjoy your favorite holiday dessert that you previously told yourself was off-limits. Or maybe you decide to meditate for 15 minutes in the evening or do something else that will help you keep your stress at bay. Setting a healthy intention first thing in the morning can help you keep your health top-of-mind throughout the day and have a small goal to work toward.



Take a 5-minute self-care break midday. 

Taking care of your health is more than just salads and workouts, it's about nourishing your body, mind, and soul. In the midst of the holiday chaos, don't forget to sneak in some 'me time'. Even if you can't squeeze in a whole hour of self-care, 5 minutes can work wonders! Treat yourself to a cozy coffee break, groove to your favorite feel-good tune, steal a moment outside for some fresh air, or pamper yourself with a quick shower. Remember, this moment is all about YOU!


Let go of your inner food critic (AKA the Food Police)

It’s easy to fall back on self-criticism during the holidays.  We tend to eat more often or eat foods we don’t normally eat, and poof! We associate our lack of self-control with being “bad”. Or our cultural foods are "bad"  Part of the mindful eating philosophy is staying aware of our inner food critics. Food is not a measure of self-worth, so when you hear self-criticism, recognize it, reframe your thinking, and then let it pass.



Be prepared to say no or no thank you

We’re all familiar with the uncomfortable feeling of a relative pushing you to eat a little bit more. Normally, to keep from hurting anyone’s feelings, we’ll oblige. This year, come up with a response ahead of time to keep from giving in. If you need some examples, check out the ones listed directly below.



Be aware of food pushers 

Sometimes, saying "no" or "no thank you" may very well be impossible. Most of us can ALL think of one or two food pushers in our family/friend circle that won't take no for an answer. And that brings stress and food overindulgence. As someone who has lived in the South all her life simply saying no to my grandma is like asking for a death wish! (Those who know, know..) BUT there are different ways to say no in a more Southern and tactful manner. 😀 Try these phrases:


A polite “I’m full” or even a little white lie — “I already had some of your yams. They were delicious!” — should keep pushy relatives at bay.


“I’m not hungry” If you’re not eating when someone tries to push food on you, let them know that you’re not hungry or that you’ve already eaten. No one knows your body better than you do, so they can’t argue with you! But if that doesn’t satisfy them, you can let them know that you might like to try the food another time. But if that doesn’t satisfy them, you can let them know that you might like to try the food another time. Or agree to take some home for later. (make sure they don’t see you putting the amount of food in your container!) (again, if you know, you know!)



Excuse Yourself.

If a food pusher refuses to back down, even when you’ve tried numerous approaches to saying “no, thank you” don’t be afraid to excuse yourself from the situation.


Incorporating Activity into Your Celebrations

Active Traditions


Pairing Activities with Social Gatherings

Whether it's a family football game, a post-meal walk, or a morning jog to kick off the day, these activities can offset some of the day's caloric intake, improve digestion, and boost your mood and energy levels. Instead of traditional sit-down gatherings, consider events that involve some form of activity. Ice skating, walking through a holiday-lit park, or volunteering to set up a community event can all be festive and active ways to celebrate the season. 


Mindfulness and Moderation

The holiday season often brings stress, which can lead to emotional eating. Practice mindfulness and stress-reduction techniques such as deep breathing, meditation, or yoga. Being mindful can help you recognize when you're eating out of stress rather than hunger.

Setting Realistic Goals

Set achievable goals for the holiday season. Rather than aiming for weight loss, you might aim to maintain your weight. This can relieve some of the pressure and help you focus on moderation rather than restriction.

Support Systems

Lean on friends, family, or a support group when you're feeling tempted. Sometimes, just talking about your temptations can lessen their power. Additionally, these people can offer encouragement and remind you of your goals and progress.

Conclusion

Embrace the Spirit of the Season

As the festive lights twinkle and the music plays, remember that the holiday season, with all its indulgences and merriment, is a brief interlude in the grand scheme of the year. It's a special time meant for joy, reflection, and making memories with loved ones, not for stress or guilt about food and time management. For some of us the holidays can be a very stressful and depressing time. Please know if you need someone to talk to, you can chat with me, your healthcare provider, a trusted friend, or a family member. You do not have to go through it alone. You SHOULDN'T go through it alone. Please don't suffer in silence. You deserve to be heard!! If you have thoughts of suicide, don't hesitate to call 988. You matter! 💜💜


Balance and Enjoyment

Allow yourself to indulge in the seasonal delights with a plan for balance. Use the strategies we've outlined to manage your time effectively, so you're not overwhelmed by kitchen duties. Approach your holiday feasts with mindfulness, enjoying each bite and the unique pleasure that comes with holiday meals.


Keep Perspective

While it's easy to get caught up in the moment, remember that these festivities are temporary. Soon enough, you'll return to your usual routine and healthy eating habits, which will continue to support your long-term health goals. The holidays are a time to celebrate, to give thanks, and to indulge a little—knowing that you can return to your established healthy practices with the new year.

Carry Forward the Joy

Take the key strategies for time management, stress management, and mindful eating you've learned and apply them not just during the holidays, but as part of a sustainable approach to a joyful, healthful life. You've got the tools to enjoy and thrive through the holiday season to its fullest, without compromising the well-being that you work so hard towards year-round.

May your holidays be filled with blessings, cherished moments, and the comforting knowledge that a few days of indulgence are part of the joy of life. Wishing you a happy, healthy, safe, and balanced holiday season!



bright lights hanging from the ceiling

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