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Easy Guide to a
Healthy Holiday Season
The holidays are quickly approaching, and for many that means eating
to our hearts content…or discontent, depending how much you decide
to indulge.
Instead of worrying about what you eat this holiday season, and
instead of depriving yourself of the foods you love, this
Easy Guide is designed to get you in the mode of mindful eating,
playfulness, and gratitude, and help you go into the season with a plan.
Yes, this holiday season you can have your pie and eat it too.
How to Get the Most
Out of this Guide
Change starts with you. Period. No complaining. Just do it.
Review the 3 simple steps and recipes, then print and fill out the last
page before Christmas. I recommend to be accountable to a friend,
spouse, sibling, or coach. Look at it as a way to have a meaningful
conversation about something you care about.
Feel free to reach out to me if you have any questions or would like to
share your favorite healthy holiday recipes or activities.
I would love to hear from you! Facebook: The Gut Loving Life
Step 1:
Eat MindfullyMindless eating is consuming food just because it‟s there. It‟s eating while distracted –
watching TV, working at a computer or texting on our smartphones. It‟s eating for
emotional comfort instead of for hunger. Simply put, it‟s not paying attention to what we
eat which can lead to overeating, weight gain, and other health problems.
Here are some tips to keep you present while feasting this season:
Control portions
Know that you‟ll have many opportunities to eat festive snacks and desserts. You
don‟t have to deprive yourself, just eat smaller portions and less often.
Honor Your Hunger and Fullness
Eat when you‟re hungry. Stop when you‟re full. Just because the clock says noon doesn‟t
mean you have to eat. If you‟re not hungry, wait until you are – just don‟t wait until you‟re
famished because you might overeat and make bad food choices.
Also, don‟t eat just because the food is available. You should eat until you are about 80% full.
It‟s a feeling of being satisfied, not stuffed. Allow yourself to take leftovers, or throw the food
away if it‟s not that good or if you are fully satisfied. Don‟t fall into scarcity mentality. There will
be plenty of opportunities to have a special treat this holiday season and beyond.
Slow down
Enjoy each bite and put your fork down while chewing, then take a breath between each
bite. This gives your body enough time to trigger your brain that you are satisfied (not
necessarily full). It also allows your stomach to properly digest your food. Eating too
quickly can cause constipation, upset stomach, heartburn, and other digestive issues.
Engage Your Senses
When you sit down to eat, take in your surroundings - the people, the ambiance (not your cell
phone!). Notice the smell, taste, and texture of your food. And don‟t eat in a hurry, in front of
the TV, computer, or while standing. When you engage your senses around what you are
doing, the action becomes intentional. The food is more fulfilling. You allow your mind to have
a complete meal experience.
Step 2:
Stay Active
Be sure you plan movement into your holiday. Make it fun & playful!
Get loved ones involved. I know it's tempting to just want to
start exercising come January 1st, but breaking a sweat doesn't have
to involve heavy weights or push-ups (unless you want it to). If you
already have a routine, don't slack due to the holidays. Don't have
one? Well, why not get a jumpstart on your New Year resolution?
Either way, spice up your holiday with some of these winter
movement ideas (try doing one each day):
Go for a scenic walk or hike with the family (make it a scavenger
hunt)
Go sledding or play in the snow
Try a new sport like snow skiing or snowboarding
Gift a new fitness class to yourself or a friend and tag along
Play rounders with family & friends
Throw a holiday dance party
Go ice skating
Challenge your friends and family to 10,000 steps a day (or you
can vary it up - i.e. 20 minutes of cardio/day)
Plan a family yoga practice the morning after Christmas
Take the kids to the park and chase them around
Download a new exercise app & try it out wherever you travel
Step 3:
Be Grateful & LoveThere is so much research on the power of gratitude and how it can benefit all
areas of your life. This is the perfect time of year to be thankful for the body we
have. I am always in awe of how every tiny cell in my body works wonderfully
without my interference or thought. How my heart remembers to beat and
pump blood around my body even while I‟m asleep just baffles me.
We forget how magnificent our bodies truly are. Even digestive or other
physical pains is your body trying to communicate with you. Why not see try &
see behind your pain and discomfort what your body is trying to „say‟. Trust
that your body always does its best with what you give it. Love your body for
doing the best it knows how.
If you do binge on Christmas cake, don‟t fret! And try not to proclaim to the
world how “bad” you‟ve been. Simply take note of how you feel physically, why
you think you chose to overeat, and then begin again. Beating yourself up will
only cause stress, which typically leads to more emotional and mindless eating.
It‟s the holidays! Love yourself and be grateful for this life you
have.
You only have one. Cherish your life and the people in it.
Keep a Gratitude Journal
One of my favorite practices is to keep a gratitude
journal. From now until the end of the year, try
writing at least 5 things you are grateful for in your
journal every night before you go to bed. Try being
grateful for the things you want to change. Maybe
they are reluctant to change because they aren't
being appreciated just as they are. What you focus
on grows. Focus on the good things.
Recipes!It doesn‟t have to be difficult, costly or tasteless to eat healthily! Try a few of my
favourite healthy recipes here and I hope you realise how easy and delicious it can
all be
This I think is the easiest and tastiest recipe I’ve ever tried of wheat/gluten free/flour free bread. They often tend to feel like a brick, but this recipe makes a lovely fluffy loaf. The high amount of protein and good fats makes it filling and reduce the need for nibbling! Very easy to make – like a cake.
For a small loaf
Ingredients:2 whole eggs1/2 cup water5 tbsp coconut oil250g golden flax seeds, ground1 tsp baking powder1 tsp salt1 tsp xylitol1 tsp caraway seeds1/2 tsp xanthan gum2 tsp sesame seeds25g ground almonds40 g pumpkin seeds5 egg whites
Method:Preheat oven to 180C (gas 4) and line a small loaf tin with greaseproof paperWhisk the egg whites to stiff peaksIn a separate small bowl, mix the whole eggs with the water and melted coconut oilin a large bowl, mix the dry ingredients togetherAdd the wet ingredients to the dry ingredients and mix wellfold in the whisked egg whites until completely combinedpour the mixture into the load and bake for 45 minutesLet it cool and serve. Keeps well in the fridge for a few days. Freeze slices for later
Flour-Free GF Bread
Nothing like an easy to digest, filling and delicious breakfast to start the day – and so simple to make – put in a ‘mason’ jar with a lid and take away to work for a great breakfast or snack or light lunch too.
Ingredients: 2-3 handfuls of porridge oats raw (you can use millet/quinoa flakes too for variety)1 Tbsp dessicated coconut 1 handful mixed nuts (raw unsalted)1 Tbsp mixed seeds1 Tbsp chia seeds1 Tbsp goji berriesnut milk (almond/coconut etc)
Method: Mix the ingredients with some milk and leave in the fridge covered overnight Add some more milk and some fresh berries in the morning.Enjoy!
Fridge muesli
These truffles are healthy but still a treat, so don’t gulp down the whole lot in one sitting ;-)Also, if you are sensitive to the stimulants in coffee/tea, don’thave any later than 1pm
This is nice to make even to give to friends if you need a homemade present, presented in a nice box. Keep cool in the fridge as it melts very fast!
For a box:
Ingredients:5 Tbsps Cacao powder (organic Green & Black works fine)2 tbsps virgin coconut oil2 tsps raw honey (to taste)1 handful mixed seeds, lightly dry toasted for a couple of minutes 1 handful goji berries2 fresh organic strawberries chopped small
Method:Melt the cacao and coconut together over a low heat and keep stirring Add the honey and stirAs soon as it’s melted and liquid, pour over a greaseproof paper laid out on a flat tray/plateSpread quite thinly or thickly if you prefer it not to be too brittle (if you need to transport them)Sprinkle the berries and seeds all overPut in the freezer for 20 minutesRemove and break into pieces Keep in the fridge for up to 3 days (if it lasts that long!)
Chocolate Truffles
I will be accountable to:
We will touch base every of the week. (pick a day to
be accountable)
Discuss mindful eating and report on your experience.
Discuss what movement goals you have & when you'll implement them
Discuss the gratitude journal and how you feel (be honest)
Share your favorite healthy holiday recipes
5 things I am grateful for right now
1.
2.
3.
4.
5.
My Movement Plan from now until 2018
These activities sound fun to me & this is when I will do them:
Every day I will get my move on by: (i.e. taking a walk, 20 min. of dancing or
yoga, etc.)
My Recipe Plan
The 1-3 recipes I would like to try, or the healthy version of my favorite dishes I
would like to find are:
My Healthy Holiday Plan