It truly is the holiday season once again when the ornaments are up, carols are played non-stop, and the dining table is filled with heaping piles of food! You may be feeling festive now but those with hypertension, heart conditions, or diabetes know that the day after can be a doozy. We rounded up some of the most effective healthy eating tips to remember before going on a holiday binge!
1. Set a schedule for your meals.
Sometimes, avoiding stomach upset can be as easy as scheduling when to eat and feast. Just because food is available round the clock doesn’t mean you should eat whenever the mood strikes! Stick to your twice or thrice a day meal plan, nothing more or less.
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2. Use a small plate and chew your food slowly.
Don’t reach for a large plate because that will prime your brain to keep piling on food while there’s still space on your plate. Pace yourself slowly so you can also enjoy the food better. Stop yourself from wolfing down every bit of the holiday treats because it can take your brain up to 20 minutes to realize that you are full. Overeating can happen naturally when you eat too much too fast.
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3. You can have everything in small portions.
Sometimes, swearing off a certain type of food will only lead to “revenge eating” because you feel like you deserve to eat more of something else when you are restricted from eating what you really want to eat. Just remember to take in small portions. Less is more.
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4. Stay off the couch after eating!
It can be so tempting to just relax and lounge around after eating a scrumptious meal but the secret to holiday binge-ing is making time to move, move, and move. You can rest for 15-30 minutes after eating but don’t give in to the urge to take a nap or just watch the Netflix holiday specials. Make time to move around the house or your neighborhood. Bond with those you live with. Or if the travel restrictions will keep you from doing any of those, you can at least get moving by starting early on the clean-up!
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5. Have prescribed medicine readily available.
If you are monitoring your blood pressure and blood sugar, make sure to check more often during the holidays. These levels can spike easily because of the increased intake of food. Ask your doctor if you need to adjust your dosage.
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