Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
Sanctuary’s own nutritionist has some tips to share today!
10 Tips for Navigating the Holiday Parties
1. Make sure to stay hydrated with plenty of clean, filtered water. 1/2 your body weight in ounces is approximately what you should be drinking. Oftentimes we think we are hungry, when in fact we are simply dehydrated. Ensuring you remain hydrated will help prevent overeating.
2. No matter where you are eating for the Holiday’s, always go for the vegetables and meat first. That way you are satiated before the “goodies” are passed around and will likely stop you from eating the whole pumpkin pie. Avoid anything that looks breaded, fried, or covered in cream sauce as that’s where the majority of the calories are, and not the good ones.
3. Eat until you are satisfied, not full. That’s a tip I advise year round, but the Holiday’s are notorious for overeating. This takes a bit of practice since most of us have grown accustomed to overeating. Slow down, take a deep breath between bites, chew until food is applesauce texture, and enjoy the meal. If you’ve eaten your meal and after 10 minutes you still feel hungry, allow yourself more food. But again- go for the veggies!
4. Use a smaller plate. The simplest way to prevent overeating is by using a small plate rather than a large one. This goes for meals and especially goodies.
5. If you’re on a restricted diet, either eat some food beforehand or show up with a tray of your diet-friendly food. What host wouldn’t enjoy another tray to set out?
6. Don’t stand near the food. Simple, huh? The closer you are, the more inclined you’ll be to reach for food. Eat your meal and move somewhere else.
7. Make wise beverage choices. Egg nog is laden with calories, as are some of the Holiday alcoholic beverages. You can easily drink your weight in calories in just a few drinks. Opt for the lower glycemic drinks with sparkling water or even juice.
8. Keep the goodies out of the house! If you want to make treats, find some healthy alternatives. Unless you have tremendous willpower, if they’re in the house and readily available, it’s likely that you’ll continue eating them.
9. Don’t limit yourself so much that you find yourself binging on food later on. Decide what your vice is- cookies? Pie? Fudge? Then allow yourself a little bit of what you truly want.
10. Listen to your body. Are you eating because you are truly hungry, or because everyone else is eating? Don’t fall for this trap. Do not eat unless you are truly hungry. Just because you may only see pumpkin pie served once a year doesn’t mean you have to eat it.
If you’re like me, you’re on the hunt for healthier alternatives to some of the Holiday goodies. Lucky for you, I’m sharing some of my all-time favorite recipes! And, all are gluten, dairy, soy, corn, and refined sugar free. You really can live a healthy, abundant life and still eat delicious tasting food.
Sweet potato casserole: https://paleoleap.
Green bean casserole: https://40aprons.
Grain free biscuits: https://
paleoflourish.com/paleo- southern-style-biscuits- recipe-gluten-free-dairy-free