At this time of the year, you may deviate from your regular eating pattern and indulge on some delicacies. Here are my 3 tips to enjoy the holidays while not putting on those pesky pounds!

1. Plan your portion sizes ahead of time: As you walk through the door visualize the small slice of cake or number of cookies you are going to limit yourself to. Enjoy those delicacies, just in a smaller portion.

2. Don’t skip meals or go to the party hungry: If you get to the party after you have skipped lunch or if you are very hungry that can make you deviate from your plan. In such a case, eat an apple or a nut bar on the way to be able to stick to the plan.

And the third and the most important secret strategy of mine is to

3. Get fiber at every meal to balance your blood sugar: Mindfully incorporating fiber (be it fruits, vegetables, lentils, beans, nuts, seeds, or oats) that you find available at the meal as it will be crucial to your success.

What does fiber do?

1) keeps you full 2) helps with digestion and, 3) keeps your blood sugar in control. What more can you ask for? We under estimate how magical fiber is!

Fruits, vegetables, legumes, oats, barley, nuts, and seeds are great sources of soluble fiber and capable of giving you all the benefits while you enjoy your holidays.

How to mindfully add fiber to your holiday meals?

Some ways to include dietary fiber would be to have a side of vegetable, or a cup of fruits, or handful of nuts, or sprinkle some chia seeds / hemp seeds on your entrée or salad, or have oats for breakfast.

Check out these fiber-rich recipes on my blog. Chia pudding makes a super-easy, healthy and delicious dessert. Another favorite one of mine is Overnight oats If you are the host, make it for your guests and for a healthier 2022!

How to supplement fiber if getting it from foods is not an option?

Adults should get 25-38g of fiber every day. If you are not getting it from plant-based foods mentioned above, consider supplemental fiber in form of inulin, psyllium husk, or Bimuno to continue getting the benefits and feeling well this holiday season.

I hope I was able to make a convincing case for FIBER to get a spot on your plate this Holiday Season!

Try these tips and give me your verdict in the New Year!

If you want to discuss your health concerns with me I can be reached at 972-514-7956 or schedule a free 20 minutes on my calendar here

Wishing you the best of health and a blessed Holiday season!

Niti Shah

Niti Shah

Niti is a health detective who will treat you and not just your symptoms. Her approach is mirrored in the practice name- Back2Basics- treat the root cause and symptoms will disappear. Her mission is to create health and reverse disease by using both undo and redo buttons of functional medicine. Since we are drowning in information, her goal is to not overload you but rather synthesize and give you practical strategies to attain exceptional outcomes. She will meet you where you are in your health and wellness spectrum and guide you further.

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