Stress eating is in the spotlight as much as Santa Claus during the holiday season. From in-laws to delayed flights and the good ol’ drama of family dysfunction, it’s easy to find yourself eating the entire box of Christmas Cookies when you fully intended to have one or two.
To get ahead of bad holiday habits, LATF News sat down with Erica Capellino, M.S., R.D., CSCS Dietitian, Sports Performance at Herbalife for the LA Galaxy. The first full-time Team Dietitian for the Los Angeles Chargers, Capellino has also worked with the Los Angeles Rams and the United States Olympic Committee and Team USA, providing optimal training, recovery and nutrition environments in national and international Olympic Games for both the Men’s and Women’s National Volleyball Teams.
With holiday family gatherings and office parties, it’s easy to get carried away with the cookie platters and sweets around. What’s your best advice for those who are dancing with the holiday sweet temptation?
The holiday season is full of delicious treats, and it’s okay to indulge—just aim for balance!
One way to do this to practice Mindfulness. Before reaching for a cookie, check in with yourself: Are you truly hungry, or is it just the sight of sweets tempting you?
If you decide to indulge, pick your absolute favorite treat and savor it slowly. Enjoying one or two cookies that you love is much more satisfying than grazing mindlessly on a platter. Pair sweets with a protein-rich snack like nuts or yogurt to help balance blood sugar and keep cravings in check.
Many say “everything in moderation,” when it comes to eating. This is easier said than done. Do you have tips for those who tend to overeat?
“Everything in moderation” is great in theory, but it can be challenging to put into practice.
One helpful tip is to use smaller plates or serving utensils, which naturally encourages portion control. Another strategy is to pace yourself: Take smaller bites, chew thoroughly, and set your fork down between bites. This helps you tune in to your fullness cues. Finally, try to focus on the experience of eating—the flavors, textures, and the company you’re with—rather than rushing through the meal. Once again, practicing mindfulness while eating can make a big difference in managing portion control.
The holidays can bring a lot of stress (family, etc.), and with stress comes binge eating. Can you share any healthy alternatives to relieve stress in the moment?
Stress is a big trigger for many, especially during the holidays, and it’s easy to turn to food for comfort.
Instead, try finding other ways to release stress in the moment. A quick walk outside can help clear your mind and boost your mood. If you’re at a gathering, excuse yourself for a few minutes of deep breathing or stretching. Keeping your hands busy can also help—try sipping on herbal tea, peeling a mandarin orange, or journaling for a few minutes.
And if you still feel like snacking, go for something nourishing like veggies with hummus or a handful of almonds, which can provide both comfort and a healthy boost.
So next time you want to grab a handful of cookies… grab some nuts instead!
Capellino is a Registered Dietitian and a Certified Strength and Conditioning Specialist who focuses on sports, performance and longevity nutrition.
To learn more wellness tips from Herbalife’s network of scientific advisors, visit: https://www.herbalife.com/en-us/wellness-resources
