Holidays and colder months are quickly approaching. This is often a time that includes baking, family gatherings, and attending holiday parties. It is also a time when some struggle with unwanted weight gain. The good news is there are steps you can take now to help maintain a healthy weight through the holiday months. A healthy weight can lower the risk of heart disease, stroke, diabetes, and high blood pressure. Plus, a healthy weight may help boost self-esteem and give you more energy – helping you feel your best!
What steps can you take to prevent unwanted weight gain?
- Prioritize Exercise. Think about an exercise routine that will work for you through the winter. Maybe it’s joining a new gym, finding an at-home workout program, or bundling up and walking outside. The key is finding something you enjoy, that’s simple, and that fits with your schedule!
- Plan Meals at Home. Schedule grocery trips in your week for healthy meals at home. Plan how often you will eat out each week. Having a plan will help you be mindful of how often you are eating out. Enjoy a healthy snack at home before going to holiday parties. This may help prevent you from overindulging.
- Visualize. Before attending a holiday event with food, picture how you want your plate to look. What type of food will take up the majority of your plate? How much food will go on your plate? How many sweets will you consume? What and how much will you drink? These are all things to think about and visualize yourself doing before arriving at the event. When you visualize ahead of time, you will be more likely to make mindful nutrition choices you’re proud of!
- Reduce Sedentary Time. Think about how much you sit on an average day and reduce this. Try changing a meeting to a walking or standing meeting. Schedule short movement breaks in your work day – think wall push-ups, jumping jacks, calf raises, squats, or lunges. Swap out some evening screen time for an active activity. The little things you do throughout the day do add up!
- Be Mindful. Creating and indulging in a variety of sweet treats is a common tradition during this festive season, but it’s important to make sure that you enjoy them mindfully and in moderation to keep healthy eating goals in check and prevent unwanted weight gain. Added sugars, refined flours and less healthy fats are front and center in most holiday treats, which can actually be substituted with healthier ingredients without sacrificing on flavor or texture. Here are some sneaky, yet satisfying swaps that you can use in your traditional holiday recipes to keep your holiday treats sweet and satisfying:
| Instead Of…. | Try This… | Healthy Tips |
| White Flour | Whole Wheat, White Whole Wheat or Oat Flour | Adds more fiber for digestive health **Use almond, coconut, rice or gluten-free flour for gluten-free alternatives. |
| Sugar | Stevia or Unsweetened Applesauce | Stevia is a zero calorie, natural sugar substitute that comes from the Stevia plant. Try Truvia Brand products for an easy sugar swap! |
| Butter | Unsweetened Applesauce, Plain Greek Yogurt, Avocado, or Mashed Bananas | If using applesauce or Greek yogurt: use 1/2 the amount (in cups) vs. the amount of butter listed in the original recipe |
| Eggs | Flaxseed, Mashed Bananas, Applesauce or Plain Greek Yogurt | **For cookies: swap 1 egg with 1 tbsp flaxseed + 3 tbsp. water for a fiber boost with healthy fat **For brownies: swap 1 egg with ½ mashed banana, ¼ cup unsweetened applesauce or ¼ cup plain Greek yogurt |
| Sour Cream | Plain Greek Yogurt | Adds more protein and probiotics for digestive health, with less saturated fat |
| Milk Chocolate | Dark Chocolate | Dark chocolate is packed with heart healthy antioxidants and less added sugars |
Written by: Rock Valley Health Team