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The Holiday season brings fun and festive gatherings, delicious feasts and the joy of sharing meals with family and friends. Tempting treats can lead to overindulging. 

 It’s no secret that you might be standing there staring at some sugary delights and thinking, “just one won’t hurt”. Then it leads to 2 or 3 and then before you know it you fall asleep on the couch. So, before you reach for another enticing delight here are some tips.

Hydrate Before Meals:

 Taking a drink of water before you sit down for a meal can help you feel more satisfied. It is common to confuse thirst with hunger, so staying well hydrated can help manage how much you eat.

Begin with Protein:

Start with protein then follow with fiber rich foods like veggies, fruit, and whole grains. Combining in this way helps optimize your blood sugar and increase satiety.

Slow it on Down:

Eating too fast keeps the body from realizing it just might be satisfied already. It helps to pause and put your utensil down between bites. This small action can help train your brain and change your appetite.

Make it a Ritual not a Chore:

If you have other people around while you eat, having interesting conversation helps. If you are alone, light a candle and arrange your food so it looks pretty. Take a picture and send to a friend. Little actions like this help you not overeat.

Portion Control:

 Arranging your food on a smaller plate can help portion control, but when you are at a holiday meal or party you may not have a small plate so be aware of your portion sizes. After all you can always go back for seconds!

 Listen to your body:

A great rule is to stop eating when you feel satisfied. On a scale of 1 to 100 %, stop at 80%. If you can project yourself for a moment to the future, you know you are going to feel better for doing that. 

Bring a Healthy Dish:

 Attending a Holiday party or celebration? Bring a dish that you like and agrees with your body. Chances are everyone else will be thrilled to have a healthy choice and you might just turn them onto something new. 


Simply going for a 15 to 20 minute walk after dinner will help reduce blood sugar levels and help you digest.

The Holidays are a time of celebration and Joy. Enjoying your food while respecting your body makes for better memories.



Jen has been teaching and coaching health & fitness for over 25 years. Sharing what has worked for her is a passion and Joy. 

“To see people live a healthy and happy life brings me so much Joy” 

“Live a Fuller Life”! 

Happy Holidays!

Jen Fuller 

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