This time of year the internet and social media is awash with tips on how to watch what you’re eating over the Christmas period.
The fact is that you should not worry about what you’re eating between Christmas and New Year.
Rather you should worry about what you’re eating between New Year and Christmas.
As a sufferer of binge eating disorder (in my case the inability to stop once I start in an uncontrolled emotionally driven manner) food is something of a hot topic.
But even so to help curb my nighttime binge eating episodes I’ve developed the habit of planning meals in a more refined way.
So much so that worrying about what I’m eating at Christmas is not so much of a concern now because it’s become habit to drink my shake, eat whole proteins at every meal and get my fruit and veggies in.
70% of the time.
So what you need is a plan.
Not a meal plan but a plan.
Your plan should answer the following questions:
- What should I eat for breakfast?
- What should I eat for lunch?
- What should I eat for snacks?
- What should I eat for dinner?
- What should I replace sugary drinks with?
I read on Instgram today that one smart lady decided to buy a couple of bags of satsumas as a swap for all the sugary stuff she will be exposed to over the holidays.
This is a great short term solution to the holiday binge and I’m sure she’ll do well.
But what about the rest of the year?
To help you get started here are a few pointers for breakfast to help you plan your meals for a healthier lifestyle.
Start with just breakfast because trying to change your entire eating regime in one day will simply not work.
My own personal experience and that of coaching others is that to make habit changes that last, it’s best to start with just one meal at a time.
That’s the way I coach weight loss clients when they jump on board any of my programs because it has a higher success rate.
That is people are more likely to lose the weight they want and in a a more sustainable way.
My current go to breakfast recipe that you can also make ahead the night before is frozen peas or sweetcorn scrambled with a couple of eggs.
This ensures that you get those all important proteins in as well as get some veggies in for the very first meal of your day.
For more variety to your most important meal of the day check out any of these easy cook recipes:
- Scrambled chickpeas
- Breakfast greens smoothie
- Salmon and broccoli scramble
- Cheese, tomato and spring onion omelette
- Bell pepper eggs
- Overnight oats
How to make lasting changes to the way you eat
These recipe ideas should get you started with making home cooked food for your breakfast everyday.
But if you’re a keen planner and want to some recipes ideas for the rest of your meals during the day then feel free to browse all of the recipes on the blog.
Once you’ve mastered making and eating wholesome breakfasts from scratch for your first week, simply start making snacks for your second week.
I don’t make snacks because I usually eat raw vegetables because of the amount of time it takes to prepare them.
It’s a hack I’ve been using with great success.
For lunch I usually eat leftovers from the dinner I made from the night before.
The easiest way to do this is by making double the amount of dinner and portioning the next day’s lunch into a plastic container to cool.
And as for sugary drinks well I’ve stopped drinking fizzy drinks altogether unless I’m at a party.
Instead I drink various herbal teas of the fruity variety which helps to curb my evening sugar cravings and keeps me feeling full.
This has the added bonus of preventing a BED episode in the evenings.
So there you have it.
Not only my entire eating regime that helps me to eat for fitness, recovery and weight loss but also as an antedote to BED.
Worrying about Christmas eating is a legitimate short term concern and curbing how much you’re indulging at this time of year is the right thing to do if it fits with you.
But a longer, more successful plan for a healthier lifestyle is really where the money is.