Mistake #1: The food guilt yo-yo
Sports Illustrated Swimsuit model Katie Austin doesn’t believe in depriving yourself of sweet treats during the Christmas season. Cinnamon rolls and apple pie bites? Bring ’em on. But she’s not a fitness influencer with 741,000 TikTok followers and her own workout app for nothing, and she’s identified four major health mistakes she sees people making this time of year.
Mistake #2: Focusing on just what to ditch from your diet
Instead of thinking, "What should I cut?", Katie likes to think, "What can I add?" Think about how you can incorporate more nutrients into your meals. For example, can you sneak extra carrots into a holiday casserole? Add a scoop of nut butter for protein into your cookie recipe? Toss some greens into your morning smoothie? Little additions like these make a big difference over time and still allow you to enjoy festive foods.
Mistake #3: Not reining in sugar cravings
Portion control is key for Katie – she loves indulging, but she tries to do it in a way that feels intentional. Sharing a treat with a loved one or saving half for later are small habits that can help you enjoy the moment without overdoing it. Drinking lots of water can help, too. Staying hydrated helps keep everything in balance, even with all the indulgent meals and treats. It also helps your brain realize, maybe I’m not hungry for seconds, maybe I’m just thirsty!
Mistake #4: Ignoring forever chemicals
Katie stressed that food and exercise aren’t the only keys to healthiness – your environment matters too. One area people often overlook is the safety of their kitchen and household products. Many contain PFAS, or "forever chemicals", which can be harmful. Forever chemicals have been linked to a whole host of health problems including cancer, high cholesterol, thyroid disease, liver damage, asthma and obesity.
Mother knows best
To stay on track, Katie follows a few key pieces of advice from her mother, fellow fitness influencer Denise Austin, 67. One of the best pieces of advice her mom passed down is the idea of everything in moderation. Enjoy the holiday treats, savor the moments, but keep it balanced – it’s all about not overdoing it.
If you’re going to indulge…
While Katie is happy to let herself have some treats, she also gets creative with her cooking to make yummy foods a bit better for you. She loves experimenting with healthier twists on holiday classics. Last year, she tried making "healthified" cinnamon rolls with her family, and they were a hit – still so cozy and delicious, but with a better-for-you spin.
Mini Apple Pie Puff Pastry Bites Recipe
Ingredients:
- 14 oz puff pastry dough cut into small squares to fit mini muffin cups
- 3 large Honeycrisp apples peeled, cored, and diced into small cubes
- 1.5 tbsp unsalted butter
- 1/4 cup brown sugar
- 1.5 tbsp cane sugar
- 2 tbsp water divided: 1 for cooking, 1 for mixing with flour
- 1.5 tbsp all-purpose flour to thicken the filling
- 1 tbsp ground cinnamon
- Juice of 1/4 lemon to prevent browning and add acidity
Instructions:
- Preheat your oven to 350°F (175°C).
- In a skillet or mixing bowl, combine diced apples, lemon juice, butter, brown sugar, cane sugar, and cinnamon. Stir to coat the apples evenly.
- Cook the mixture in a skillet over medium heat, adding 1 tbsp water if it seems dry. Simmer for 15-20 minutes until the apples soften and most of the moisture evaporates.
- Stir flour into the apple mixture to thicken. Remove from heat and let cool slightly.
- Roll out the puff pastry dough and cut it into squares slightly larger than the mini muffin cups.
- Lightly brush each square with melted butter or line the cups to prevent sticking. Gently press each pastry square into a mini muffin cup to form shells.
- Spoon the apple mixture into each pastry shell, filling them to the top but not overflowing.
- Bake in the preheated oven for 22-25 minutes, or until the puff pastry is golden brown and crispy, and the filling is bubbling.
- Allow the bites to cool slightly before carefully removing them from the tray.
- Serve warm with a little optional whipped cream!
Conclusion
By avoiding common health mistakes, incorporating healthy habits, and making a few small tweaks to your diet and environment, you can stay on track and enjoy the holiday season without sacrificing your health. Remember to always prioritize balance, moderation, and self-care, and don’t be afraid to indulge every now and then.
FAQs
Q: What are forever chemicals?
A: Forever chemicals, also known as PFAS, are chemicals that don’t break down in the environment and have been linked to a range of health problems.
Q: Why is it important to focus on what to add to your diet, rather than what to cut out?
A: Focusing on what to add allows you to incorporate more nutrients and healthy habits into your diet, rather than feeling deprived or restrictive.
Q: How can I make healthier versions of my favorite holiday treats?
A: Experiment with healthier twists on classic recipes, such as using whole wheat flour or reducing sugar content.
