How To Eat Well and Feel Well for

Thanksgiving and Christmas

A question I am often asked at this time of year is, With the holidays just around the corner, how can I make healthy meals
that are also delicious?
Yes, the holiday season begins again in just a few short days, and with it comes the usual aniety o!er "acking on the
"ounds# $erha"s you%!e already resigned yourself to the fact that you will gain weight this winter and re!erse all your hard&
earned success# 'ut what if I told you this year would be different, that you could kee" those etra "ounds at bay? (he
holidays won%t bring diet&disaster if you are equi""ed with the right tools and ha!e a "lan in "lace# (he "ower is in your
hands# All you ha!e to do is choose not to be naughty this year#
(o make this easier, I want to share with you some healthy and tasty menus that align with the goals of (he 'lood )ugar
)olution "rogram# (hese are ecellent and delicious o"tions e!en if you aren%t following the "lan#
Basic Plan Menu 1
*itrus *rab )alad
+oasted +oot ,egetables with (urkey
)auteed )wiss *hard with )li!ered Almonds
$omegranate *itrus *ranberry )auce
-ark *hocolate -ri..led Winter /ruit
Advanced Plan Menu 1
Artichoke -i" with +aw ,eggies
*reamy As"aragus )ou"
-r# 0yman%s +aw 1ale )alad
)auteed )"inach with Watercress
*auliflower 2ashed $seudo $otatoes
+oast (urkey 'reast and A!ocado *ream on a 'ed of 3reens
4ike these reci"es? /ind more to get you through the holidays in my new cookbook#
With all the "arties and family gatherings, it%s ine!itable that tem"tations will arise this time of year# Your best bet to
o!ercome them is to "re"are yourself for these bum"s in the road# 0ere are 56 ti"s to hel" you a!oid the holiday "itfalls7
5# 'egin your day as any other day on the "lan8 do not ski" meals to sa!e calories or carbohydrates#
9# :at a "rotein&"acked snack an hour before your holiday meal#
;# -on%t think of the holidays as an ecuse to gorge on unhealthy food# $lan in ad!ance to make sure there are o"tions
a!ailable that you can enjoy#
<# )can the s"read before "utting anything on your "late# *hoose wisely=
># )et an intention for how you would like to feel after the meal and hold yourself accountable by sharing with a close
friend or family member# ?r write it in your journal#
@# )tart the meal with a sou", fresh !egetables, or a salad, and a!oid any refined flour "astries or sweet a""eti.ers to
"re!ent the cycle of cra!ing#
A# -rink two glasses of water with lemon before the meal#
B# $lan an acti!ity to look forward to after the mealCa grou" walk, !isiting with other friends or family, a grou"
game, or "laying with younger family members# ?r try offering to clean u" and hel" your host=
D# :at 2indfully7
E (ake fi!e dee" breaths before your meal#
E )it net to someone you genuinely find interesting and engage in "leasant con!ersation#
E A""reciate the colors and smells of your food#
E *hew thoroughly and slowly#
E $ut your fork down between bites#
E 'reathe in through your nose while you eat#
E :"ress gratitude with others before the meal# 4ater that e!ening, write about your gratitude in your journal#
E 0alfway through the meal, "ut fork down and "ause# (ake three dee" breaths and assess your hunger on a scale of
5&56# Ask yourself how much more you need to eat in order to walk away feeling energi.ed and comfortable# 0int7
Fsually, this is around @ or A#
E *lose your meal by saying something out loud about how delicious it was and how satisfied you are# 0earing
yourself say this can hel" signal to you and others that you are finished#
E 0a!e a trusted friend or family hel" hold you accountable to your goals#
E 'egin and end the day by s"ending some time alone with your thoughts# Gournaling is a great acti!ity to hel"
ground your intentions for the day# Fse your journal to set goals, e"ress your thoughts and feelings about how the
day went, and track what you ate, how much you eercised and how your body felt#
56# 2ost im"ortantly, take time to enjoy healthy, wholesome meals with your friends and family and remember that
you can heal your body and mind with each forkful of delicious food you enjoy#
I wish you the ha""iest and healthiest of holidays and look forward to hearing your 'lood )ugar )olution holiday success
story on /acebook or (witter soon=