Easy Guide to a

Healthy Holiday Season

The holidays are quickly approaching, and for many that means eating

to our hearts content…or discontent, depending how much you decide

to indulge.

Instead of worrying about what you eat this holiday season, and

instead of depriving yourself of the foods you love, this

Easy Guide is designed to get you in the mode of mindful eating,

playfulness, and gratitude, and help you go into the season with a plan.

Yes, this holiday season you can have your pie and eat it too.

How to Get the Most

Out of this Guide

Change starts with you. Period. No complaining. Just do it.

Review the 3 simple steps and recipes, then print and fill out the last

page before Christmas. I recommend to be accountable to a friend,

spouse, sibling, or coach. Look at it as a way to have a meaningful

conversation about something you care about.

Feel free to reach out to me if you have any questions or would like to

share your favorite healthy holiday recipes or activities.

I would love to hear from you! Facebook: The Gut Loving Life

Step 1:

Eat MindfullyMindless eating is consuming food just because it‟s there. It‟s eating while distracted –

watching TV, working at a computer or texting on our smartphones. It‟s eating for

emotional comfort instead of for hunger. Simply put, it‟s not paying attention to what we

eat which can lead to overeating, weight gain, and other health problems.

Here are some tips to keep you present while feasting this season:

Control portions

Know that you‟ll have many opportunities to eat festive snacks and desserts. You

don‟t have to deprive yourself, just eat smaller portions and less often.

Honor Your Hunger and Fullness

Eat when you‟re hungry. Stop when you‟re full. Just because the clock says noon doesn‟t

mean you have to eat. If you‟re not hungry, wait until you are – just don‟t wait until you‟re

famished because you might overeat and make bad food choices.

Also, don‟t eat just because the food is available. You should eat until you are about 80% full.

It‟s a feeling of being satisfied, not stuffed. Allow yourself to take leftovers, or throw the food

away if it‟s not that good or if you are fully satisfied. Don‟t fall into scarcity mentality. There will

be plenty of opportunities to have a special treat this holiday season and beyond.

Slow down

Enjoy each bite and put your fork down while chewing, then take a breath between each

bite. This gives your body enough time to trigger your brain that you are satisfied (not

necessarily full). It also allows your stomach to properly digest your food. Eating too

quickly can cause constipation, upset stomach, heartburn, and other digestive issues.

Engage Your Senses

When you sit down to eat, take in your surroundings - the people, the ambiance (not your cell

phone!). Notice the smell, taste, and texture of your food. And don‟t eat in a hurry, in front of

the TV, computer, or while standing. When you engage your senses around what you are

doing, the action becomes intentional. The food is more fulfilling. You allow your mind to have

a complete meal experience.

Step 2:

Stay Active

Be sure you plan movement into your holiday. Make it fun & playful!

Get loved ones involved. I know it's tempting to just want to

start exercising come January 1st, but breaking a sweat doesn't have

to involve heavy weights or push-ups (unless you want it to). If you

already have a routine, don't slack due to the holidays. Don't have

one? Well, why not get a jumpstart on your New Year resolution?

Either way, spice up your holiday with some of these winter

movement ideas (try doing one each day):

Go for a scenic walk or hike with the family (make it a scavenger

hunt)

Go sledding or play in the snow

Try a new sport like snow skiing or snowboarding

Gift a new fitness class to yourself or a friend and tag along

Play rounders with family & friends

Throw a holiday dance party

Go ice skating

Challenge your friends and family to 10,000 steps a day (or you

can vary it up - i.e. 20 minutes of cardio/day)

Plan a family yoga practice the morning after Christmas

Take the kids to the park and chase them around

Download a new exercise app & try it out wherever you travel

Step 3:

Be Grateful & LoveThere is so much research on the power of gratitude and how it can benefit all

areas of your life. This is the perfect time of year to be thankful for the body we

have. I am always in awe of how every tiny cell in my body works wonderfully

without my interference or thought. How my heart remembers to beat and

pump blood around my body even while I‟m asleep just baffles me.

We forget how magnificent our bodies truly are. Even digestive or other

physical pains is your body trying to communicate with you. Why not see try &

see behind your pain and discomfort what your body is trying to „say‟. Trust

that your body always does its best with what you give it. Love your body for

doing the best it knows how.

If you do binge on Christmas cake, don‟t fret! And try not to proclaim to the

world how “bad” you‟ve been. Simply take note of how you feel physically, why

you think you chose to overeat, and then begin again. Beating yourself up will

only cause stress, which typically leads to more emotional and mindless eating.

It‟s the holidays! Love yourself and be grateful for this life you

have.

You only have one. Cherish your life and the people in it.

Keep a Gratitude Journal

One of my favorite practices is to keep a gratitude

journal. From now until the end of the year, try

writing at least 5 things you are grateful for in your

journal every night before you go to bed. Try being

grateful for the things you want to change. Maybe

they are reluctant to change because they aren't

being appreciated just as they are. What you focus

on grows. Focus on the good things.

Recipes!It doesn‟t have to be difficult, costly or tasteless to eat healthily! Try a few of my

favourite healthy recipes here and I hope you realise how easy and delicious it can

all be

This I think is the easiest and tastiest recipe I’ve ever tried of wheat/gluten free/flour free bread. They often tend to feel like a brick, but this recipe makes a lovely fluffy loaf. The high amount of protein and good fats makes it filling and reduce the need for nibbling! Very easy to make – like a cake.

For a small loaf

Ingredients:2 whole eggs1/2 cup water5 tbsp coconut oil250g golden flax seeds, ground1 tsp baking powder1 tsp salt1 tsp xylitol1 tsp caraway seeds1/2 tsp xanthan gum2 tsp sesame seeds25g ground almonds40 g pumpkin seeds5 egg whites

Method:Preheat oven to 180C (gas 4) and line a small loaf tin with greaseproof paperWhisk the egg whites to stiff peaksIn a separate small bowl, mix the whole eggs with the water and melted coconut oilin a large bowl, mix the dry ingredients togetherAdd the wet ingredients to the dry ingredients and mix wellfold in the whisked egg whites until completely combinedpour the mixture into the load and bake for 45 minutesLet it cool and serve. Keeps well in the fridge for a few days. Freeze slices for later

Flour-Free GF Bread

Nothing like an easy to digest, filling and delicious breakfast to start the day – and so simple to make – put in a ‘mason’ jar with a lid and take away to work for a great breakfast or snack or light lunch too.

Ingredients: 2-3 handfuls of porridge oats raw (you can use millet/quinoa flakes too for variety)1 Tbsp dessicated coconut 1 handful mixed nuts (raw unsalted)1 Tbsp mixed seeds1 Tbsp chia seeds1 Tbsp goji berriesnut milk (almond/coconut etc)

Method: Mix the ingredients with some milk and leave in the fridge covered overnight Add some more milk and some fresh berries in the morning.Enjoy!

Fridge muesli

These truffles are healthy but still a treat, so don’t gulp down the whole lot in one sitting ;-)Also, if you are sensitive to the stimulants in coffee/tea, don’thave any later than 1pm

This is nice to make even to give to friends if you need a homemade present, presented in a nice box. Keep cool in the fridge as it melts very fast!

For a box:

Ingredients:5 Tbsps Cacao powder (organic Green & Black works fine)2 tbsps virgin coconut oil2 tsps raw honey (to taste)1 handful mixed seeds, lightly dry toasted for a couple of minutes 1 handful goji berries2 fresh organic strawberries chopped small

Method:Melt the cacao and coconut together over a low heat and keep stirring Add the honey and stirAs soon as it’s melted and liquid, pour over a greaseproof paper laid out on a flat tray/plateSpread quite thinly or thickly if you prefer it not to be too brittle (if you need to transport them)Sprinkle the berries and seeds all overPut in the freezer for 20 minutesRemove and break into pieces Keep in the fridge for up to 3 days (if it lasts that long!)

Chocolate Truffles

I will be accountable to:

We will touch base every of the week. (pick a day to

be accountable)

Discuss mindful eating and report on your experience.

Discuss what movement goals you have & when you'll implement them

Discuss the gratitude journal and how you feel (be honest)

Share your favorite healthy holiday recipes

5 things I am grateful for right now

1.

2.

3.

4.

5.

My Movement Plan from now until 2018

These activities sound fun to me & this is when I will do them:

Every day I will get my move on by: (i.e. taking a walk, 20 min. of dancing or

yoga, etc.)

My Recipe Plan

The 1-3 recipes I would like to try, or the healthy version of my favorite dishes I

would like to find are:

My Healthy Holiday Plan