Auditions are right around the corner. You might have some time off after Nutcracker. And, there’s even the issue of not spending as much time in the studio since you’re spending more time on stage. All of these things can lead to a lot of holiday food overwhelm.

Going into Thanksgiving and the Winter Holidays with a healthy balanced mindset can make a big difference in your experience.

Here are 7 Tips to help you stay calm, positive and happy!

Tip #1: Remember what the holidays are really about.

They’re a time to be with your family and friends. A time to reflect with gratitude for all of the abundance in your life. And, holidays are an opportunity to take inventory of your life and see both areas of beauty and those of opportunity.

If you’re struggling with negative body image, find time to remind yourself of all the physical attributes you have to be grateful for. A body that is fully functioning and can dance! That shouldn’t be taken for granted.

Tip #2: Eat Breakfast

Eat breakfast. Preferably have a meal with protein, carbs and healthy fats. If possible, include some greens as well. Eggs, avocado, toast and some greens are a great way to start the day. Depending on when your family has the big holiday meal, you might also have a balanced lunch before the main event.

Having a salad with some lean protein and healthy fat will give you a good helping of nutrient dense food without overfilling you.

Tip #3: When it comes to holiday treats, assess the food choices available to you.

Some holiday dishes can be quite healthy (think sweet potatoes, brussels sprouts, roasted veggies, etc.), others are going to be more decadent. If you want to contribute a healthy side dish, most hosts will be open to that. I always bring a hearty kale salad and that provides the foundation of my meal.

Tip #4: Drink water!

Throughout the day stay hydrated. Drink lots of water, if you’re chilly drink tea or warm water with lemon. Both lemon water, peppermint tea or ginger tea help to aid and soothe digestion so they’re particularly good choices on a food centered holiday.

Tip #5: Have a healthy mindset about the food.

Don’t make holiday’s a reason to eat to the point of discomfort. People often tell themselves, “this is the only day ALL YEAR that I’m eating this food.” This idea naturally leads to overeating to an uncomfortable degree.

It’s also important to note that this is a totally false notion. Sure maybe this is the only day Aunt Edna makes her famous pie BUT you could definitely get the recipe and make it any time of year.

Tip #6: Make your food goal to eat only to a point of comfortable satisfaction. 

Now, don’t forget about dessert! Of course, especially when it’s an occasion and even more importantly if there’s a dessert you particularly enjoy then you should absolutely have some. Take small bites. Savor the flavors. Just like with your main meal, stop eating when you’re at the point of comfortable satisfaction.

If you do go overboard – forgive yourself! Your food choices will not be perfect all the time and that is totally ok. Do your best to let it go and move on.

I know this is sometimes much easier said than done so if you’re struggling with your holiday eating strategy or need some support in the aftermath feel free to send me an email and I’d be happy to offer support.

Tip #7: No crash diets afterwards!

It’s possible you’ll read all these tips and still have a challenging time putting them into practice. Depending where you are on your journey towards balance, that’s totally understandable!

If you end up feeling like you’ve been “bad” or gone overboard with the food or indulgences, go easy on yourself. Support yourself with healthy, balanced, hearty meals. If you respond by under-eating, you’ll likely get into a yo-yo pattern.

As you look ahead to 2020 and you have big goals for your body and dancing, check out The Dancer’s Best Body Program opening in January. This program is not just about nutrition information. It’s about unpacking your relationship with food and your body so you can reach and sustain your body goals. Check out some success stories here!

Photo by Monika Grabkowska on Unsplash

The post Holiday Eating Strategies – Indulge with Balance appeared first on The Whole Dancer.

1. Don’t Do the Night-Before-Thanksgiving Bar Crawl

If you’re over the age of 21, it can be tempting to go out with friends from home the night before Thanksgiving since everyone is home. Don’t! Being hung-over, tired, and dehydrated is not the way you want to start Thanksgiving.  Instead grab coffee, tea or dinner with your group of friends from home.

2. Get the Blood Flowing

On Thanksgiving morning, wake up and get the blood flowing with any type of physical activity. This doesn’t mean you need to go take class or go hard-core at the gym. My hometown does a 5k Turkey Trot race on Thanksgiving morning.

My mom and I walk the 5k for fun and to give us a jump start to the day before we start cooking. Another relaxing option is doing a restorative or gentle Vinyasa yoga practice. If there isn’t a studio open near you on thanksgiving there are lots of practices that you can find on YouTube.

3. Bring a Recipe That You Enjoy

Thanksgiving is often centered around meat being a main course of the meal. If you’re Vegan or Vegetarian, this can leave you with fewer options. Coordinate with your host and offer to bring an alternative protein and veggie-based recipe that’s either Vegan or Vegetarian friendly that you and your guests will enjoy. Maybe make this Kale Salad, that way you can precede any indulgences with something packed with nutrition.

4. Help with the Meal Prep

This goes hand and hand with #3. Help with preparing the meal, whether it’s a dish that you bring, or you help your host prepare a dish. My family does Thanksgiving with our friends that I grew up dancing with.

In additional to traditional Thanksgiving foods, we make Italian food. Gradually, it’s become my job to make the Eggplant Parmesan every year. It’s a great opportunity to improve your cooking skills and the host will most likely appreciate the help.

Also, meal prep will keep your mind off any food anticipations you might be worried about.

5. Pace Yourself

You know the phrase: it’s a marathon, not a sprint? Take that to heart on Thanksgiving. Pace yourself, there’s multiple courses and lots of food options. Don’t fill up on the first thing you eat. Plus, you want to give yourself lots of nutritious food options: veggies, protein, and carbohydrates.

Also, you are not obligated to finish the food on your plate.

6. Avoid Hot Button Conversation Topics During Dinner

Yes I know that’s a cliché Thanksgiving advice, but it’s a good tip! If you feel that a conversation is getting too heated (ergo venturing anywhere near politics), steer the conversation into a more neutral territory.

7. Help with the Cleanup

No one likes doing dishes, but this is a way to cope with any food stress you have. Keeping your mind busy on clean up gives your mind something to focus on besides everything you just ate. It prevents any food regrets you may have. Also, the more people that help, the faster the clean up goes.

8. Only Take As Many Leftovers That You Want and Know You Will Eat

I know I’m not the only one who has various family members shoving leftovers at them after a family dinner (no matter what time of year). Be realistic; only take the food you know you’ll eat for lunch the next few days.

Don’t take extra food or dessert home that will either just sit in your fridge and/or guilt trip you for the next week. Freezing left overs into lunch and dinner sized portions is a great way to meal prep for the following week.

9. Focus on the values of Thanksgiving, Not Just the Food

For the most part, people focus on the food for Thanksgiving. But remember that Thanksgiving is about being thankful and spending time with family.

Choose to focus on that element of the holiday more than the food. Maybe that means you pull a Linus (from the Charlie Brown Cartoon Series) and get up on your soapbox with your blanket to remind friends and family what they should be thankful for.

10. Be Kind to Yourself the Day After

You are allowed to take time off from dance and enjoy yourself. Never regret spending quality time with friends and family during the holidays.

Photo credit: InaFrenzy via Visualhunt / CC BY

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