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Home » Quick Start » Dr. Janae's Holiday Survival Guide - Part Two
Thursday, 27 November 2014 09:17
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Dr. Janae's Holiday Survival Guide - Part Two



5 More Simple Tricks To Keep You Looking And Feeling Great During The Holidays




How To Plan For Success At Home & The Office





#5 Plan Ahead

Fill your refrigerator and freezer with nutrient dense holiday treats so you never feel deprived or left out.   Just spend a few hours in the kitchen on a weekend, and  you can indulge in decadent mini cheesecakes, grasshopper cookies, banana cream pie or spinach artichoke dip - all made from gluten free, sugar free, dairy free whole foods. If you want to learn how to make delicious nutrient dense holiday recipes, the Healthy Holiday Online Course will teach you how to nourish yourself with nutrient dense versions of all your favorite holiday foods.





#6 Eat On Schedule

Blood sugar fluctuations and a growling stomach will make you prone to emotional eating as well as causing mood swings and low energy.  Don’t let yourself get hungry.  Make sure to eat a hearty breakfast with 15-30 grams of protein every day, and have a nutrient dense lunch and snacks planned in advance.  If you feed your body high quality nutrition before you get hungry, you’ll be less tempted to eat processed food.  Even if you do end up sampling a little bit of processed food, you won’t want to eat very much if you are already full of nutritious food.





#7 Stay Hydrated

Feelings of thirst can often be confused for feelings of hunger. This can lead to craving salty or sugary foods and overeating.  Develop the healthy habit of drinking 1-2 pints of water immediately upon waking, and drink at least ½ your weight in ounces of water daily.  Staying hydrated will boost your immune system, increase your energy, and help you detoxify if you happen to indulge in the occasional unhealthy holiday treat.


#8 Eat More Fiber

Adequate fiber will help you feel full throughout the day, it balances your blood sugar and hormones, and it reduces sugar craving.  Eating enough fiber also helps to detoxify your body from any processed food you may have eaten.  Good sources of fiber include beans, lentils, fruits, vegetables, chia seeds, and fiber supplements like Psyllium husk or PGX.  Be sure to drink enough water so all that fiber doesn’t cause constipation.  If you haven’t been eating much fiber, start with a small dose and gradually increase your fiber consumption over several weeks.  If you experience gas, bloating, constipation, diarrhea, or discomfort, give your body a smaller dose until it gets accustomed to the increased fiber intake.   Try to work your way up to 50 grams of fiber per day. 


#9 Substitute

Don’t deprive yourself of the foods you love.  Deprivation often leads to food cravings and binging.  Say YES to the foods you love by learning how to make nutrient dense substitutions of the traditional holiday foods you are accustomed to.  Eating is MORE than jus putting food in our bellies.  Holiday food is also about the EXPERIENCE of eating with family and friends and the emotions created during those times.  Try to create the same food experience you love with healthy substitutions that mimic the flavor, texture, and emotional experience that you associate with the holidays.  If you want to learn how to make healthy versions of your favorite holiday foods, check out the Healthy Holiday Online Course, where you can learn how to make some of these amazing nutrient dense substitutions.








 CLICK HERE for PART THREE of Dr. Janae's Holiday Survival Guide

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