Holiday Eating: Say Goodbye to the Guilt

Holiday Eating: Say Goodbye to the Guilt

Holidays are right around the corner - a time for family, celebration and food. Imagine going into the holiday season feeling confident in your choices and coming out feeling balanced. It is possible! Here are some strategies to support you this year.

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Eat Consistent and Balanced Meals

Skipping meals before social gatherings or meals to “save up” calories, often leads to overeating later in the day. With balanced meals, you can have steady energy and bring mindfulness and intention to your meal and snack choices at the social gatherings.

Bring in the Food Autonomy

Your plate is your plate. Take what you want (what sounds good) and add what you need (nutrient density, fiber, protein, etc.). If a dish doesn’t appeal to you, you’re not obligated to eat it - your loved ones won’t love you any less for not taking it! Nourishing yourself includes honoring your preferences and boundaries.

Hydrate Your Body

There are different dishes, desserts and candy brought to the table along with alcoholic beverages during this time. Practice meeting your hydration goals throughout the day and bringing in water between alcoholic beverages. Your body and health will thank you.

Move Your Body

Set aside time each day to move your body whether that is walking, jogging, cycling, strength training, stretching or yoga. Movement improves energy, immune function, stress reduction and sleep - all things that can be supported over the holiday season.

Release the Guilt

This is a season of laughter, joy, and family - no room for guilt! By balancing your plate, hydrating, moving our bodies and continuing to eat consistent balanced meals throughout the day, we can enjoy holiday foods without second guessing yourself.

Practice Honoring Your Fullness Cues

Without the guilt, we can savor every bite of your favorite holiday dishes eating until we are satisfied rather than uncomfortably stuffed. You are allowed to have that food today, and are allowed to have it tomorrow - it is not going anywhere, so no need to stuff it all in at one meal!

"Guilt has no place when it comes to eating

­Evelyn Tribole

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­Sweet Potato Holiday Hash

Servings: 2

Total Time: 40 minutes

Ingredients:

• 2 medium sweet potato, cut into very small cubes
• 1 bell pepper, chopped
• 1/2 onion, diced
• 2 cups kale, chopped
• 2 cloves garlic, minced
• Herbs and spices of choice (thyme, rosemary, parsley, red pepper flakes, etc.)
• 2 Tbsp olive oil
• Salt & pepper
• Optional add ins/pairings: Chicken sausage or eggs

Directions:

1. Heat large sized pan with olive oil over medium heat.
2. Add sweet potato, salt, and pepper to pan and sauté for 10 minutes.
3. Add onion and pepper and sauté for another 3-5 minutes.
4. Add kale and garlic and sauté for another 3-5 minutes, or until kale is wilted. Stir in fresh herbs.
5. Pair with chicken sausage and/or eggs.

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­Thai Turmeric Chicken with Creamy Curry Broth over Brown Rice

Servings:6-8

Total Time: 30 minutes

Ingredients:

• 1 1/2 pounds boneless skinless chicken thighs or breasts, cubed
• 1 tablespoon ground turmeric
• 2 teaspoons ground ginger
• Salt and pepper, to taste
• 2 tablespoons low sodium soy sauce, tamar, or coconut aminos
• 1 teaspoon honey
• 2 tablespoons olive oil
• 1 tbsp sesame oil
• 4 baby bok choy
• 1 thinly sliced red bell pepper
• ½ cup chopped broccoli
• 2 medium shallots, chopped
• 3 cloves garlic, minced or grated
• 1 inch fresh ginger, peeled and grated
• 1/4 cup fresh cilantro, chopped
• 1/4 cup Thai red curry paste, using more or less to taste
• 2 cups canned full-fat coconut milk
• 1 cup chicken bone broth
• 2 tablespoons fish sauce
• 2 cups of brown rice, or cauliflower rice
• Toppings: sliced limes, mixed herbs, and thinly sliced shallots, toasted sesame seeds

‍Directions:

1. Toss the chicken with turmeric, ginger spice, salt, pepper, soy sauce, honey, and 1 tablespoon oil. Let sit 5 minutes.
2. Heat 2 tablespoons of oil in a large Dutch oven or pot over medium-high stove heat. Add the chicken and sear until browned, about 3 minutes, stirring 2-3 times. Toss in the bok choy and cook 2 minutes more, until just charred on the edges. Transfer everything to a plate.
3. To the same Dutch oven, add 2 tablespoons of oil, shallots, garlic, fresh ginger, red bell pepper, broccoli and cilantro. Cook for about 2-3 min. Next, stir in the curry paste. Cook for about 2 minutes. Stir in 2 cups coconut milk, chicken bone broth and fish sauce. Slide the chicken and bok choy back into the sauce. If you want more sauce.. Simmer over medium heat until the sauce thickens slightly, 5 minutes.
4. Meanwhile, cook rice according to package directions.
5. Divide the noodles between bowls and ladle the chicken and sauce over. Top each bowl as desired with herbs, shallots, and lime juice.