{"id":28398,"date":"2021-11-12T12:49:02","date_gmt":"2021-11-12T17:49:02","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28398"},"modified":"2021-12-13T15:03:57","modified_gmt":"2021-12-13T20:03:57","slug":"holiday-season-eating-myths","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/holiday-season-eating-myths\/","title":{"rendered":"5 Holiday Season Eating Myths, Busted"},"content":{"rendered":"<p class=\"p2\">Whether you&#8217;re attending a huge family reunion or laying low at home, one part of the holiday season that\u2019s pretty consistent for everyone is the food. So. Much. Food. From five-course feasts and fruitcakes to all things peppermint and gingerbread, food is <em>always<\/em> front and center this time of year.<\/p>\n<p class=\"p2\">But as festive and delicious as all of these indulgent meals and treats may be, they can often cause a lot of stress\u2014especially if you\u2019re health-conscious or struggle with your relationship with food.<\/p>\n<p class=\"p2\">In many cases, our already-high stress levels this time of year are compounded by our anticipation that we\u2019ll make choices we deem \u201cless healthy\u201d during the holiday season, says Rebekah Blakely, R.D.N, a <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">dietitian for The Vitamin Shoppe<\/a>.<\/p>\n<p class=\"p2\">A slew of internal and environmental factors make our ability to approach food with mindfulness and moderation even more difficult around the holidays. And as a result, all sorts of myths and misinformation around food abound. Here, experts set the record straight on a few major holiday season eating myths, so you can truly enjoy the special roles that family recipes and shared meals play during this time of year.<\/p>\n<h2 class=\"p2\"><b>Myth 1: \u201cYou should skip meals to save calories.\u201d<\/b><\/h2>\n<p class=\"p2\">The idea that it\u2019s okay to restrict your food intake to \u201csave\u201d calories for a big meal or party is a holiday eating myth that has to go for <i>good<\/i>.<\/p>\n<p class=\"p2\">\u201cSkipping meals often leads to increased hunger and cravings, so when mealtime comes around, you\u2019ll be more likely to overindulge than you would if you\u2019d had a decent-sized, healthy meal or snack beforehand,\u201d Blakely says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">This habit may often leave you irritable and contribute to a vicious cycle of worrying about what you\u2019re eating and then making food choices you don\u2019t feel good about, adds Roseanne Schnell, C.D.N., a <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\">nutritionist for The Vitamin Shoppe<\/a>.<\/p>\n<p class=\"p2\">Instead, stick to your regular eating habits and focus on balanced meals that leave you feeling satisfied and relaxed. Dietitian Sarah Koszyk, M.A., R.D.N., author of <a href=\"https:\/\/sarahkoszyk.com\/store\/\"><span class=\"s1\"><i>365 Snacks for Every Day of the Year<\/i><\/span><\/a>, also recommends eating a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/drinks-snacks\" target=\"_blank\" rel=\"noopener\">protein-rich snack<\/a> (like Greek yogurt with fruit and granola or hummus with carrots and cucumbers) before going to an event. This way, you show up feeling satisfied and can eat more mindfully.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Of course, if you <i>do<\/i> overeat, it&#8217;s not something to stress about. \u201cOur bodies are smart, and they know how to self-regulate,\u201d says dietitian <a href=\"https:\/\/christinejbyrne.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">Christine Byrne<\/span><\/a>, M.P.H., R.D., L.D.N. \u201cIf you overeat, the best thing you can do is forgive yourself and move on.\u201d Wake up the following day and have your regular meals as if it never happened.<\/p>\n<h2 class=\"p2\"><b>Myth 2: \u201cPost-holiday cleansing will help you lose weight.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/b><\/h2>\n<p class=\"p2\">If you gained weight during the holiday, you might be tempted to go on some sort of cleanse or diet when the new year rolls around\u2014but don\u2019t do it, Schnell urges.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Trying to stick to restrictive diets sets you up for failure since you\u2019ll eventually run out of willpower. As a result, you may overeat and then feel guilty, she explains. Not helpful if what you really need is to regain a sense of balance when it comes to food.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dieting\/\" target=\"_blank\" rel=\"noopener\">5 Signs You&#8217;re Dieting, Not Making Healthy Lifestyle Changes<\/a><\/strong><\/p>\n<p class=\"p2\">Not to mention, <a href=\"https:\/\/www.nccih.nih.gov\/health\/detoxes-and-cleanses-what-you-need-to-know\" target=\"_blank\" rel=\"noopener\"><span class=\"s2\">research<\/span><\/a><span class=\"s3\"> shows that although cleanses can result in initial weight loss, you\u2019ll likely gain weight when you <\/span>resume your typical eating patterns. Even if you gained a few pounds during the holidays, returning to sustainable, healthy habits is ultimately your best move.<\/p>\n<h2 class=\"p2\"><b>Myth 3: \u201cSubstituting ingredients will prevent weight gain.&#8221;<\/b><\/h2>\n<p class=\"p2\">Consider yourself warned about this holiday season eating myth: Trying to outsmart your brain and taste buds by swapping various ingredients in your favorite once-a-year recipes can sometimes backfire. Often, doing this is a recipe for feeling unsatisfied with your \u201chealthified\u201d recipe, which may lead you to overeat, Schnell says.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Something else to consider: Sugar-free and fat-free alternatives that may sound appealing are often filled with other food additives to make them taste good, according to Blakely. \u201cSugar-free foods may contain more salt or fat or have artificial sweeteners,&#8221; she says. &#8220;Fat-free foods, meanwhile, often have more salt or sugar.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">If you really love apple pie, for example, just enjoy it with all of its traditional ingredients, Schnell recommends. \u201cIn most cases, you\u2019re better off having a small portion of the real deal,\u201d agrees Blakely.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p2\"><b>Myth 4: \u201cYou Should Avoid \u2018bad\u2019 Holiday Foods Altogether.\u201d<\/b><\/h2>\n<p class=\"p2\">The only foods that are truly bad for you are those that have gone rancid or that you\u2019re allergic to, says Schnell. So, instead of labeling foods as &#8220;good&#8221; or &#8220;bad,&#8221; Byrne recommends allowing yourself to eat exactly what you want in the amount that feels comfortable.<\/p>\n<p class=\"p2\">While, yes, there\u2019s a reason that nutrition experts recommend eating foods heavy in carbs, sugar, or fat in moderation, but you don\u2019t need to try to completely eliminate them from your diet, Koszyk says. Doing so can just cause emotional stress and contribute to an unhealthy relationship with food.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">She recommends building a plate that balances a variety of foods, including vegetables, protein, <i>and<\/i> any foods you may be tempted to label or avoid. This way, you can get a taste of everything and rest assured that you\u2019re enjoying all foods <i>and<\/i> nourishing your body.<\/p>\n<h2 class=\"p2\"><b>Myth 5: \u201cYou Should Do Extra workouts If You&#8217;ve Been <\/b><b>overeating.\u201d<\/b><\/h2>\n<p class=\"p2\">This one is an issue for a couple of reasons\u2014and the fact that it takes a lot less effort to consume calories than it does to &#8220;burn&#8221; them is the least important of them.<\/p>\n<p class=\"p2\">When you approach exercise with the mindset of wanting to \u201cundo\u201d indulging or \u201ccancel out\u201d your calories, you set yourself up for a contentious, unhealthy relationship with both exercise and eating.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/mindful-exercise\/\" target=\"_blank\" rel=\"noopener\">What Is Mindful Exercise?<\/a><\/strong><\/p>\n<p class=\"p2\">According to Schnell, with this mindset, you feel you \u201chave\u201d to work out instead of <i>wanting<\/i> to work out. It also shifts your focus away from the benefits that movement can offer throughout the holiday season, such as relieving stress, boosting your energy, and supporting your digestion, she explains.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p2\">Bottom line: You don\u2019t need to earn or undo anything you eat.<\/p>\n<h2 class=\"p2\"><b>The Takeaway<\/b><\/h2>\n<p class=\"p2\">All sorts of unhelpful myths about food and health can make navigating the many celebrations and indulgences of the holiday season confusing and stressful. Ultimately, your best bet is to maintain the healthy habits and eating patterns you rely on throughout the rest of the year as much as possible\u2014and not to sweat about the ingredients in your favorite pie, how much you ate at last night\u2019s festivities, or taking extreme measures to \u201cbounce back\u201d come January.<\/p>\n<p class=\"p2\">That said, if you\u2019re feeling unsure about how to navigate eating in the holiday season on your own, Blakely recommends you reach out to a registered dietitian or certified nutritionist for guidance. Not only can they help you get clear on your relationship with food and your personal goals and needs, but they can also help you create an action plan that\u2019ll allow you to move through this time of year with less stress and more balance. You can even <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">book a free one-on-one virtual consultation with one of The Vitamin Shoppe\u2019s nutritionists<\/span><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you&#8217;re attending a huge family reunion or laying low at home, one part of the holiday season that\u2019s pretty consistent for everyone is the food. So. Much. Food. From five-course feasts and fruitcakes to all things peppermint and gingerbread, food is always front and center this time of year. But as festive and delicious<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/holiday-season-eating-myths\/\">Read More <span class=\"screen-reader-text\">5 Holiday Season Eating Myths, Busted<\/span><\/a><\/p>\n","protected":false},"author":246,"featured_media":28400,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,7,9],"tags":[],"class_list":["post-28398","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Holiday Season Eating Myths, Busted | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Whatever the holidays look like for you, chances are food plays a starring role. 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