Navigating December Part 2: Impulsivity in Food & Finances Amidst the Festive Frenzy
As a mom during the holidays, I often find myself swept up in the whirlwind of impulsive decisions—whether it’s buying that extra gift for my daughter because it’s on sale or picking up an extra box of chocolates because "everyone loves them!" It’s so easy to get caught up in the excitement of gift-giving, holiday sales, and all the traditions that I sometimes forget to pause and think before I act.
People of all ages struggle with impulsivity during the holiday season. The festive atmosphere, with its bright lights, special deals, and social gatherings, creates a sense of urgency and excitement that can lead to buying gifts on a whim. The abundance of food, coupled with an increased focus on celebration, often encourages overindulgence, whether it's an extra scoop of potatoes at dinner or late-night snacking on sweet treats.
This week, I will have all of my kids home for the holidays and I couldn’t be more excited! I can’t help but feel like I’m watching my routines and health goals slip away as I see more festive treats come within arm’s reach and fun activities fill the calendar. However, with the right mindset and motivation, it does not have to be this way. Impulsivity in finances and food does not have to dictate my December or yours!
December is a month filled with festive cheer, family gatherings, and, for many, a whirlwind of activities that can make maintaining health goals feel like an uphill battle. For adult women navigating menopause and adult ADHD, the challenges can seem even more daunting. Balancing hormonal changes, fluctuating energy levels, and the impulsivity that ADHD brings can make December's demands particularly overwhelming.
But fear not! With a few strategic adjustments and personalized strategies, you can stay on track and even thrive during this bustling season.
This blog is the second in my three-part series on navigating the challenges of December and the holiday season. Each blog will also be accompanied by a healthy recipe to add to your week! Last week’s blog featured tips and tricks on how to maintain peace and manage stress during the holiday hustle. Check it out here! Today, I’ll be discussing how to deal with impulsive behaviors in December. I hope this blog series guides you to find peace in your personalized routine this holiday season!
Tip #4: Challenges with Impulse Control and Healthy Eating
Health Impact
Holiday Indulgences: The abundance of rich foods, sweets, and alcoholic beverages can pose a significant challenge for maintaining weight loss and healthy eating habits. ADHD can make impulse control even more difficult, increasing the likelihood of indulging in these temptations.
Emotional Eating: While there are celebratory reasons to indulge in a little extra food around the holidays, overindulgence can also become an unhealthy habit for those of us who feel responsible for making this month magical. Stress and emotional fluctuations during the holidays can lead to emotional eating, where food becomes an unhealthy coping mechanism.
How to Address:
Healthy Holiday Recipes: Opt for simple, healthy recipes that allow you to enjoy festive flavors without derailing your health goals. Think immune-boosting soups, nutrient-dense snacks, or guilt-free desserts. Even when you’re out at holiday parties where you can’t necessarily control what will be served, you can control what goes on your plate!
Mindful Eating Practices: Practice mindful eating by savoring each bite, paying attention to hunger and fullness cues, and avoiding distractions like TV or smartphones during meals. When you’re celebrating the holidays with your family, try slowing down your meal by engaging in conversation between bites. This will allow you to connect with your loved ones and encourage you to be more in tune with your body.
Pre-Planning and Portion Control: Throughout December, plan your meals and snacks in advance to avoid impulsive eating. Use portion control techniques, such as smaller plates or pre-measured servings, to help manage intake in your day-to-day. At holiday gatherings, you can apply these same techniques! Rather than standing around the food and continuously snacking, make yourself a plate and stick to that. Your body will thank you.
Ask yourself
How can you enjoy holiday treats without overindulging? Maybe set aside a small portion of your favorite dessert or choose healthier alternatives that satisfy your sweet tooth.
Tip #5: Turning Impulsivity into Opportunity
Health Impact:
ADHD often comes with bursts of enthusiasm and motivation, which, when harnessed, can help propel you toward your health goals. Instead of seeing impulsivity as a barrier, use those moments of energy to tackle tasks like workouts, meal prepping, or trying new healthy habits. Embracing your natural drive will allow you to make progress quickly, turning what seems like a challenge into a powerful tool for positive change.
How to Address
Leverage Motivation Bursts: When you feel a surge of energy, channel it into productive activities like trying a new workout or preparing a healthy meal. These moments that you may perceive as frustrating or distracting can actually help you make significant strides in your health journey. Be grateful for your bursts of motivation and harness them to make progress towards your health goals!
Variety in Workouts and Meals: With a little bit less routine during the month of December, you have the opportunity to incorporate variety into workouts, meals, and more. Take this month to diversify your exercise and meal plans to keep things interesting and prevent boredom. This will make it easier for you to stay engaged in maintaining your health, and may even introduce you to a new hobby to incorporate into your routine for next year!
Ask yourself
When do you feel most energized to work on your goals? How can you harness that energy to make meaningful progress?
December doesn’t have to derail your health goals, even when juggling the complexities of ADHD and menopause. By anticipating the challenges and implementing tailored strategies, you can navigate the holiday season with grace and resilience. Remember, it’s about progress, not perfection. With the right tools and support, you can stay on track and continue moving towards your health and weight loss goals, one step at a time.
Given the tips from part one and part two of this month's series, how can you prepare for the upcoming month to support your health goals? What small changes can you make now to set yourself up for success during the holidays?
Reflect on these questions over the next week and check out the two featured recipes this week!
Recipe 1: Quinoa and Black Bean Stuffed Bell Peppers
These stuffed bell peppers are packed with protein, fiber, and vitamins, making them a perfect meal for weight loss and sustained energy.
Ingredients:
- 4 large bell peppers, tops cut off and seeds removed
- 1 cup cooked quinoa
- 1 can black beans, rinsed and drained
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 can diced tomatoes, drained
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp garlic powder
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- Fresh cilantro for garnish
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, garlic powder, salt, and pepper.
3. Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
4. If using, sprinkle shredded cheese on top of each stuffed pepper.
5. Cover the dish with aluminum foil and bake for 30 minutes.
6. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender and the cheese is melted.
7. Garnish with fresh cilantro before serving.
Health Benefits:
This meal is high in protein and fiber, which help keep you full and satisfied for longer periods of time. This may reduce your impulse to reach for a sweet treat or snack shortly after your meal. The colorful bell peppers also provide a range of vitamins and antioxidants, supporting overall health and immunity.
Recipe 2: Greek Yogurt and Berry Parfait
A quick and easy snack or breakfast option that combines protein, fiber, and antioxidants to keep you energized throughout the day.
Ingredients:
- 1 cup Greek yogurt (plain or vanilla)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tbsp granola (low-sugar)
- 1 tbsp honey or maple syrup (optional)
- 1 tbsp chia seeds or flaxseeds
Instructions:
1. In a glass or bowl, layer half of the Greek yogurt.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle half of the granola and chia seeds over the berries.
4. Repeat the layers with the remaining yogurt, berries, granola, and chia seeds.
5. Drizzle with honey or maple syrup if desired for added sweetness.
6. Enjoy immediately or refrigerate for later.
Health Benefits:
Greek yogurt is a great source of protein and probiotics, which support gut health. Berries are rich in antioxidants and fiber, while granola adds a satisfying crunch with additional fiber and healthy fats from the chia seeds. Starting off your day with a delicious and nutritious breakfast is a much better choice than indulging in leftover cookies from last night with your coffee and calling that breakfast…
If you’re concerned about controlling your impulsivity this holiday season and are searching for advice or an accountability buddy, learn more about me and my services by checking out my bio:
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”
To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.