How To Avoid All-or-Nothing Thinking During the Holiday Season

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Tips to Avoid Holiday Weight Gain with Trim Healthy Eating

The holiday season is here, friends! It's a time filled with joy, family, and yes, delicious food. But for many midlife women, it can also be a season of stress, overindulgence, and regret when it comes to health and weight.

Today, let’s talk about how to navigate holiday indulgences, manage stress, and stay on track with your Trim Healthy Mama (THM) plan, all while giving yourself grace during this busy season.

Here’s your guide to an intentional, peaceful holiday season that keeps you feeling your best—physically and emotionally.

Set Your Holiday Intentions

Why Intentions Matter
The holiday season is not just another week or month—it’s a transitional time. Thanksgiving, Christmas, and all the events in between can throw off your usual routine. Recognizing this as a transitional period helps shift your mindset. Instead of thinking, "I’ll just start over in January," you can set clear intentions now to feel at ease and aligned with your goals throughout the season.

Ask yourself:

• What do I want to feel this holiday season? (Ease, peace, joy?)
• How do I want to show up for myself?
• What choices align with my health goals and values?

When you approach the holidays intentionally, you empower yourself to make better decisions—even when life gets busy.

Plan Your Holiday Treats in Advance

Make Decisions Ahead of Time
One of the best ways to stay on plan is to decide ahead of time what you will (and won’t) indulge in. For example:

• Is it the yeast rolls at Thanksgiving dinner?
• A slice of your favorite pecan pie?
• Or perhaps a crossover meal where you enjoy both healthy fats and carbs?

By deciding beforehand, you eliminate impulsive choices and can enjoy your indulgence guilt-free.

Remember, moderation and savoring are key. One or two bites might be all you need to feel satisfied.

Pro Tip: Pair your treat with protein first to stabilize blood sugar. Enjoy that pie after your turkey and non-starchy veggies.

Avoid All-or-Nothing Thinking

Ditch the “I’ll Start in January” Mindset
The holidays are not about being perfect—they’re about progress. The “all-or-nothing” mindset often leads to overeating and regret.

Instead, embrace moderation:

• If you indulge, savor it fully.
• Balance the rest of your day with THM-friendly meals like a Deep S (high fat, low carb) dinner or a simple E (healthy carbs with lean protein) breakfast the next morning.

Success isn’t about perfection; it’s about consistently showing up for yourself, even in small ways.

Stabilize Blood Sugar with These Hacks

For midlife women, balanced blood sugar is essential—not just for weight loss but for managing energy and hormonal health.

Use these simple strategies to keep blood sugar steady:

1. Start Your Day with Protein:
   A protein-packed breakfast (like eggs with non-starchy veggies or a THM-friendly shake) sets the tone for the day and prevents mid-morning cravings.
2. Eat Protein First:
   At meals, eat protein and veggies before diving into carbs or treats. This helps blunt blood sugar spikes.
3. Take Apple Cider Vinegar (ACV):
   A tablespoon of ACV in water before or after meals can help regulate blood sugar.
4. Move After Meals:
   A 10-minute walk or some light squats after eating can reduce blood sugar spikes and aid digestion.

Build a Balanced Plate

Portion Sizes Matter
Holiday meals are often abundant, but your plate doesn’t have to be! To avoid overeating:

• Start with small portions.
• Prioritize protein, non-starchy veggies, and healthy fats.
• Enjoy carb-rich foods in smaller amounts to prevent blood sugar crashes.

Timing Your Meals:
Avoid the common mistake of “saving calories” for a big holiday dinner. Instead, eat balanced meals earlier in the day to stabilize your blood sugar and reduce overeating later.

Plan for Post-Holiday Success

The day after a holiday is just as important as the holiday itself. Here’s how to reset and get back on track:

• Stick with THM-friendly leftovers like turkey and non-starchy veggies.
• Avoid grazing throughout the day.
• Plan your next meals ahead of time, focusing on whole, nourishing foods.

Example Reset Meal Plan:

• Breakfast: Deep S (scrambled eggs with sautéed spinach)
• Lunch: E (turkey wrap with sprouted tortilla and fresh veggies)
• Dinner: Deep S (baked salmon with roasted Brussels sprouts)

Manage Emotional Eating During the Holidays

Food is Not Stress Relief
Holidays can bring up a whirlwind of emotions, from joy to overwhelm.

But let’s be honest—food is not the solution for stress or emotional highs and lows. Instead:

• Practice box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts.
• Journal your feelings to release stress.
• Take a walk, even if it’s just around the house.

Set Boundaries for Peace
If you’re feeling overwhelmed by holiday expectations, remind yourself: "I am not available for a stressful holiday."

Focus on what truly matters—connection, joy, and gratitude.

Create THM-Friendly Holiday Treats

One of the easiest ways to stay on plan is to have treats that align with your goals.

Here are some ideas:

• THM Chocolate Banana Muffins
• On-plan cheesecake (check the THM cookbook for recipes!)
• Keto-friendly chocolates or candies

Having something special just for you can make all the difference when faced with tempting off-plan desserts.

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Prioritize Peace Over Perfection

The holidays are a time to celebrate, not a time for guilt or overwhelm. By setting intentions, planning ahead, and balancing indulgence with healthy habits, you can enjoy the season without losing sight of your health goals.

Remember: It’s not about being perfect; it’s about making choices that help you feel your best.