The Easiest Ways To Make Your Next Holiday Party Healthier
Make These Easy Changes And Enjoy The freedom of not feeling miserable the Next day
It’s almost Independence Day in America. Summertime. That means hot days, lots of sunshine and parties & fun with friends & family. It’s the perfect time to take off from work, take a break and let your hair down. But while we take vacation, our bodies continue working for us, fighting 24/7 to keep us alive and well because disease does NOT take a day off. Not one day.
Enjoy freedom in health with freeing foods.
Eat hearty salads to fuel your body with the nutrients it needs to thrive. Then enjoy the freedom of having better health for longer.
Practical Healthy Tips For Everyone
So, what can you do this Independence Day to help support your body’s health? Whether you are plant-based, plant-curious, eat plants sometimes or just grow plants, these tips are easy to do and can have a big impact on your overall health.
Regardless of your age, a plant-centric eating pattern, “diet,” is appropriate for all ages. And like I say around here in my coaching practice, “It’s never too late (or too early) to start.”
So, start fueling more freedom in health this Independence Day (or the next holiday if you’re reading this after July 4th)!
Here are some practical tips you can put into practice - they’re easy, low- or no-cost, and all can have a BIG impact on your health.
Start now, be consistent later
Try these tips this holiday, and consider implementing them any day of the year! The more consistent you are in shifting towards a plant-centric diet, the stronger your health can become.
Remember, the plant-based diet is health-promoting and appropriate for any age group. So if you have kiddos at your holiday party, consider these strategies for them too.
Finally, before diving into the actual tips, I want to point out something one of my digital course clients said to me in our post-course interview, “I feel empowered. I don’t feel deprived.”
Practical Tips For Independence Day Parties (or any holiday food-centered Get-Together)
These tips are listed in no particular order, so select the one(s) you think you can do and implement them. One or all, every 1% you improve for your health helps.
Change Out empty calorie beverages
What it does: Empty calories from beverages add up. Punch, sodas, sweet teas, energy drinks, electrolyte drinks and other sugary drinks all add up fast in the way of calories. Plus they don’t add nutritional value or sustaining energy.
Even diet drinks that have fake sweeteners do not add any nutritional value except tasting good (if you like that taste). Keep in mind that sweeteners, real or fake, trigger hunger sensations due to a gut-brain neurological connection in the body. They create the desire to consume more quantities of food.
Case in point: A long time ago, my dental hygienist told me that when she was in dental school, the instructor took an extracted baby tooth and put it in a small amount of cola. In 3 days the tooth was GONE! The cola ‘ate’ the tooth! That’s what soda does to the body. The sugar and fake ingredients wreaks havoc on health.
What can you do: Choose unsweetened tea, kombucha or flavored water. There are plenty of flavor varieties to select at the store, or make your own at home.
To make your own flavored water, buy plain sparkling water (or use still filtered water), and add fresh slices of citrus or squeeze the juice right into the glass. That is so refreshing!
Here’s another idea. Steep several herbal tea bags in a 2-quart pitcher for an hour. Then remove bags and let cool. Place in the refrigerator and you now have delicious iced herbal tea ready for when you are thirsty!
Eat ‘Strong’ dips & dippers
What it does: Standard American Diet dips and chips pack on calories and often are full of oil that damages the cardiovascular system. Additionally, these products often contain fake ingredients that the human body has difficulty processing which can manifest in inflammatory responses.
Do you remember the Doritos commercial campaign, “Bet you can only eat just one” - remember that? Well, their food scientists knew exactly what happens when you eat chips. It’s hard to eat one. It’s easy to eat too many!
What can you do: Choose bean-based dips like hummus, black bean or white bean dips. Or choose fresh veggie ingredient dips like ‘Landlocked Ceviche’ or ‘Herbed Bean Dip’ from my cookbook. Another good option is black bean & corn salsa, for example.
You can choose different dippers in lieu of potato or tortilla chips like these cut veggies: carrots, celery, bell pepper, jicama, broccoli & cauliflower florets, black & green olives.
If you like crackers, you can make your own seed crackers like my cookbook’s ‘Oil-Free Herbed Seed Crackers’ or buy nut-based or whole grain crackers at the store (I like Whole Foods 365 wheat crackers - they’re like Triscuits - I also like Wassa brand crackers, multigrain variety).
“Front load” your meal
What it does: If you go to a party super hungry, you’re more likely to over consume food. If you’re making the party food yourself and grazing on all the goodies, you’re already over consuming calories. If you’re hungry and your blood sugars are low and hunger pains high, it’s easy to pile food on our plates.
Keep in mind that we can often misinterpret pains in our stomach as hunger, when in fact it very well might be thirst instead. If you’re hungry, drink a glass of water and wait 15 minutes. If you’re still hungry, then have a light bite.
What can you do: Front loading a meal means a few things.
First, you can front load a meal by simply drinking water. Drinking a couple glasses of water fills the stomach with hydration that it needs for digestion and cellular processes. You satisfy thirst, quell hunger cues and prepare the gut to receive food.
Front loading with a green leafy salad will provide nutrients that often go unconsumed at a holiday party. It’s easy to eat all the ‘party food’ and forego the nutritious vegetables. So, at the party, start by front-loading with a leafy green salad, and opt for vinegar-based dressing to avoid creamy dairy-based dressings, or just opt for the vinegar itself to avoid added oil too.
Finally, another way to front load is by eating at home before going to the party. If you can eat a little something plant-healthy at home, you’ll be far less likely to over consume calorie-laden party food later. If you know there won’t be anything plant-healthy served at the party, consider eating a whole meal at home before party-going.
Eat nutrient-dense foods first.
“Front-load” by eating a dark green leafy salad as a first course.
Limit alcohol
What it does: Alcohol is not a health food. In fact, it is associated with development of chronic diseases and can exacerbate illness. The American Heart Association recommends men limit alcohol consumption to two or less drinks per day, and women to one or less drinks per day.
“One drink” = 12oz beer or 5oz wine or 1.5oz 80-proof liquor or 1oz 100-proof liquor
The World Health Organization states, “There is no ‘safe’ level of alcohol consumption that does not affect health.”
Your liver is designed to filter toxins for you. It works hard to keep you healthy. Alcohol is a toxin. It kills gut bacteria indescriminantly. Think about it. Alcohol is used to sterilize surgical instruments. So drinking alcohol will kill gut bugs. And we need the good gut bacteria to keep us fighting for our health. If the liver is overloaded consistently, health issues may ensue.
What can you do: At a party, it’s easy to keep the drinks flowing, so decide ahead what you’ll drink and stick to the plan.
There are many non-alcoholic beers and wines on the market now, and even cocktail mixers without the booze. If you want to have fun and participate in the party without the alcohol affects, then consider non-alcoholic versions or booze-free alternatives.
Drink water in between boozy drinks. That will keep you hydrated, help out your organs and prevent thirst from urging you to reach for more alcoholic drinks.
If you struggle with health conditions, whatever they are, and you do consume alcohol, try consistently reducing your alcohol intake by at least 50% for at least 30-60 days. The results in how you feel and your health outcomes may astound you!
Choose fruit
What it does: If you have a sweet tooth, fruit can be a life saver. Sugary foods make with refined sugar make us crave them more often, and crave more amounts of food too. Even sugar alternatives like Splenda work along the same neuro-pathways as sugar and have the same craving effects.
Sugar in fresh fruit, fructose, is bound with the fiber in the fruit therefore it is released in the bloodstream much slower that ‘free’ sugar like refined white sugar. They’re like Batman and Robin, working together to save the day. That’s why if you eat an apple or banana or mango, you don’t get blood sugar spikes or energy spikes and crashes. You get the glucose for cell and brain function and you get fiber for feeding the gut, plus all sorts of phytonutrients that the body thrives on.
What can you do: Choose fruits for dessert like a berry salad with mint leaves and flavored balsamic vinegar on the top. Or try a melon medley with lime juice and julienned basil leaves.
Look for the all-fruit popsicles in the stores and choose those over the ‘rocket pops’ that have all kinds of fake colors and flavors.
You could also make your own ‘nice cream’ by blending chunked frozen bananas in a high-speed blender and adding some natural peanut butter or other fresh fruits, a dash of vanilla extract and a splash of pure maple syrup if you want it sweeter. Add plant-milk or canned ‘lite’ coconut milk to make it creamier. It’s all natural and so delicious!
Choose fruity desserts.
Enjoy banana-based ‘nice cream’ for dessert & top it with coconut flakes & grain-sweetened dairy-free chocolate chips or carob chips.
Be Intentional & mindfully aware
What it does: When I work with clients, much of what we discuss is the mind. Attitude, how we think, what words we choose, what we are alert to -- oftentimes, those are the keys to a healthy life. If you think, “Well, this one party splurge won’t matter” or “I just couldn’t pass up the chocolate pie” then there’s some work to be done on thought patterns.
We are what we consistently do. If your mind consistently tells you negative things, or to throw in the towel and give up, it’s hard to succeed, no matter how bad you want it. Be intentional by shifting your mind to positive, constructive self-talk and your health will follow. For example:
“I don’t need that cake. I’ll have a bowl of berries instead.”
“If I don’t have that extra beer, I’ll feel more rested & energetic in the morning.”
“I want to enjoy retirement and traveling, so I’m going to continue eating healthfully, even at a party, no matter what anyone says to me.”
What can you do: Sometimes, the best health hacks are free. Like portion control, planning head and limiting exposure to unhealthy foods.
Portion control means not piling your plate up with a mountain of food. You can also choose smaller sized plates, so when you fill up your plate with food, a smaller amount fits on the smaller plate.
Planning ahead means setting expectations and anticipating set-backs. Set yourself some boundaries and plan what you’ll do about triggers or temptations that you might encounter. This is a very liberating strategy that my clients find extremely helpful. Plan ahead on what you’ll do when life throw you a curve ball, or your favorite cookies are at the party.
Limit your exposure to trigger foods or temptations.
If you’re in control of food selection for a holiday party, do not buy the unhealthy foods. You can’t be exposed or tempted by it if it’s not there.
If you’re not in charge of food selection, try to limit your exposure at the party by not hanging out at the bar, dessert table or soda cooler.
Practice saying a helpful ‘mantra’ in your head. Many of my clients find it helpful to recite a ‘mantra’ in their heads when they encounter triggers, temptations or have to make a tough food choice. One client says, “I’m worth more than that candy bar” and another says, “God is restoring my youth!”
Enjoy Your Party Healthfully to enjoy long-lasting wellness
In closing, holidays can be fun AND healthy. We National Board Certified Health & Wellness Coaches focus on whole-person health which includes mindset AND positive behavior change.
I will always counsel clients to choose relationships over food. If making healthful choices hinders relationships or prevents you from having get-togethers, choose the relationship.
There are always strategies you can employe to enjoy your relationships while eating plant-forward and making wise choices for your health.
You are the only one who has to live with your body, your health, for the rest of your life. Be consistent and choose to consume food and drink that promotes health. The more you do that, the longer you’ll enjoy good health.
And remember, it’s never too late, or too early, to start.
Happy Independence Day, fellow Americans! May you enjoy the freedom our country has fought so hard to have, and may you enjoy the freedom in health that your body works so hard for you to enjoy.