With all the parties, baking, dinners, the biggest question I get asked all the time from my clients is, “How do you get through all of the holiday parties without indulging on desserts and everything else?”
Yep, I know all to well how tempting all the social gatherings can become and I used to back out of so many fun parties because:
A. I had nothing to wear
B. I was terrified I would lose it and eat everything in sight!
After working really hard on gaining trust with myself and learning to check in, I can finally enjoy going to parties and feel very confident that I will eat mindfully.
I wanted to share with you my favorite tips that I have used and will help you navigate through all the holiday gatherings.
1. Eat before you arrive.
This is a life saver. I know sometimes we think, “oh it’s the holidays and the time of year to just go with indulging”
But why? We all know too well how we feel afterwards. Upset, frustrated, afraid to go to the next gathering. So try to have a smoothie or a small healthy meal before you go.
2. Don’t make certain food off limits.
WHAT??? Yep, I know this seems counter intuitive however if you are wanting to have that trusting relationship with yourself and build that intuitive, mindful eating approach then you must start here, trusting yourself not making food “bad” because this is where we create guilt. When we make certain foods bad and off limits suddenly is so much more appealing, right?
So, by giving yourself permission to have something you want while keeping mindful, the urge to binge on it will usually disappear.. Food is supposed to be fun and pleasurable. not stressful. Remember?
Now the key here is to be mindful. To check in and listen to your body.
Remember because it’s not “off limits” there is no need to overdo it.
3. Check out the appetizers.
Many times the appetizers are the healthiest food at a social gatherings. There are usually nuts, vegetables and fruits. This is a perfect thing to eat, it’s healthy and filling.
4. Notice when you are satisfied, then stop.
I don’t know about you, but I used to eat until I was stuffed, then all I wanted to do was put on something loose and crawl to the couch.
Yes, eating should always be a pleasurable experience however when we stuff ourselves our body is on overload and can’t do it’s job. This is a really important thing to remember. Just eat until you feel satisfied, then pause. If you are still hungry eat a little more but always create that pause to check in.
5. Watch the booze.
This is empty calories that will make you hungrier. Alternate alcohol with other drinks, sparkling water with mint & berries, flavored juice, coffee. Try to keep drinking in check!
Now, if you do happen to overindulge.
NO being mean or shaming yourself, okay?
Let it go and forgive yourself. It happens to all of us, this is how we learn what works and what doesn’t work.
And as always, I am here for you, you can always hot reply to send me a message, I love reading all of your messages!
Lots and Lots of Love to You!
On another note, I’m SO excited about my upcoming 6 Week Self-Love Challenge !!! I hope you’re going to join us, it’s going to be a BLAST! If you haven’t signed up yet, you still have time.
I wanted to share some wonderful healthy holiday recipes I have tried and are sooooo good, enjoy!
Maple-Sweetened Pumpkin Muffins with Oats
Author: Cookie and Kate
Recipe type: Baked Good
Prep time: 10 mins
Cook time: 23 mins
Total time: 33 mins
Serves: 10 muffins
Easy, one bowl, maple-sweetened, pumpkin muffins made with whole wheat flour, oats, coconut oil and spices! These healthy muffins are as light, fluffy and delicious as their coffee shop counterparts. Tip: measure your pumpkin purée by packing it into a dry measuring cup and leveling the top, instead of using a liquid measuring cup.
•⅓ cup melted coconut oil or extra-virgin olive oil
•½ cup maple syrup or honey
•2 eggs*, at room temperature
•1 cup pumpkin purée
•¼ cup milk of choice (I used almond milk)
•1 teaspoon baking soda
•1 teaspoon vanilla extract
•½ teaspoon salt
•½ teaspoon cinnamon, plus more for sprinkling on top
•½ teaspoon ground ginger
•¼ teaspoon nutmeg
•¼ teaspoon allspice or cloves
•1¾ cups whole wheat pastry flour or regular whole wheat flour
•⅓ cup old-fashioned oats, plus more for sprinkling on top
1Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease ten cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and didn’t require any grease).
2In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add eggs, and beat well. Mix in the pumpkin purée and milk, followed by the baking soda, vanilla extract, salt, cinnamon, ginger, nutmeg and allspice or cloves.
3Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins, like nuts, chocolate or dried fruit, fold them in now.
4Divide the batter evenly between the ten muffin cups. For these muffins, it’s ok to fill the cups a little higher than you normally would. Sprinkle the tops of the muffins with a small amount of oats, followed by a sprinkle of cinnamon. Bake muffins for 23 to 26 minutes, or until a toothpick inserted into a muffin comes out clean. Place the muffin tin on a cooling rack. These muffins are delicate until they cool down (you have been warned!), so it’s best to wait until they have cooled down to remove them from the tin. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. Enjoy muffins as is or with a spread of nut butter or regular butter.
Creamy Roasted Pumpkin Soup
Author: Cookie and Kate
Recipe type: Soup
Prep time: 15 mins
Cook time: 70 mins
Total time: 1 hour 25 mins
Serves: 4 to 6 bowls
This creamy, yet healthy pumpkin soup is the best! Feel free to make this soup with kabocha squash instead of pumpkin (I bet butternut squash would work well, too). This roasted pumpkin soup recipe would look lovely on your holiday dinner table, and leftovers would go great with sandwiches the next day! Recipe yields 4 bowls of soup, or 6 smaller servings.
•¼ cup olive oil, divided
•1 4-pound sugar pie pumpkin or kabocha squash*
•1 large yellow onion, chopped
•4 large or 6 medium garlic cloves, pressed or minced
•½ teaspoon sea salt
•½ teaspoon ground cinnamon
•½ teaspoon ground nutmeg
•⅛ teaspoon cloves
•Tiny dash/up to ⅛ teaspoon cayenne pepper (optional, if you like spice)
•Freshly ground black pepper
•4 cups (32 ounces) vegetable broth
•½ cup full fat coconut milk or heavy cream, which is not vegan
•2 tablespoons maple syrup or honey, which is not vegan
•¼ cup pepitas (green pumpkin seeds)
1Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the squash and scoop out the seeds, reserving them for roasting if you’d like (see note—you won’t need the roasted pumpkin seeds for this recipe).
2Slice each pumpkin halve in half to make quarters. Brush or rub olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set squash aside to cool slightly.
3Heat 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine.
4Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard. Add the cinnamon, nutmeg, cloves, cayenne pepper and a few twists of freshly ground black pepper to the pot, followed by the pumpkin flesh. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15, to give the flavors time to meld.
5While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.
6Once the squash mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. You can use an emulsion blender to blend this soup in the pot, which you can do no. I prefer to use my stand blender, which yields the creamiest results. Working in batches, transfer the contents pan to a blender (do not fill your blender past the maximum fill line!). Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer puréed soup to a serving bowl and repeat with remaining batches.
7Taste and adjust if necessary (I thought the soup was just right as is, but you might want to add more coconut milk, for extra creaminess/more mild flavor, or maple syrup, to make it a little sweeter.
8Ladle soup into individual bowls. Sprinkle pepitas over the soup and serve.