Healthy Holiday Eating: Enjoy the Season Without Deprivation or Health Regrets

Everyone wants to be able to enjoy a celebratory meal without feeling deprived, but for some people it can be hard to break their health routine with a special meal or two and then get back on track afterwards. If you are someone who’s Christmas lunch ends in a food spiral of gingerbread for breakfast, leftover pav for lunch and more Lindt chocolates than you can imagine right through to New Years where you begin to contemplate a drastic detox, read on!

Here are my tips to enjoy this festive season without missing out or having regrets for the weeks that follow.

Support Blood Glucose Regulation

Blood glucose regulation is an important consideration when choosing what to eat, and even what order to eat in to promote good health. Blood sugar spikes, or hyperglycaemia, can lead to insulin resistance, increased inflammation and an increase in chronic disease risk. In the short term this can lead to fatigue, difficulty concentrating and irritability. After a blood sugar spike, it is not unusual to experience a blood sugar crash, as the insulin released to manage blood glucose levels can sometimes push them down too far. This can lead to intense hunger and food cravings, feeling shaky or sweating and even a surge in anxiety.

Don’t Save All Your Calories For One Meal

You don't need skip meals so you can indulge later. There’s no need to go hungry on the days before your celebration, or to skip breakfast that morning. Start your day with protein and fibre rich breakfast which will help to stabilise your blood glucose. This will prevent blood sugar spikes or crashes and potential overeating later, and will help you make good choices when it’s time to eat.

Start With Veggies First

When it comes to filling your plate or enjoying some appetisers, starting with vegetables or a salad will slow the release of glucose into your blood, further preventing those glucose spikes and crashes that can lead to feeling unwell after eating.

Allow yourself to fill your plate with a small amount of all your Christmas favourites but start by eating the veggies or salad first. Remember that you can always go back for seconds if you’re still hungry, but if you’re not then it’s ok to have not tried every dish. Taking leftovers home is a great way to reduce food wastage and to avoid cooking the next day.

Eat Mindfully, including Dessert!

There is no reason to miss out on your favourite Christmas desserts. Take a small serve of everything you love and find somewhere quiet to enjoy it. Eat mindfully, tasting every bite. You can always go back for seconds, but pay attention to how you feel after your first bowl. If you don’t have any more room you can always claim some leftovers to enjoy later.

Drink Choices make a Difference

I will most certainly be enjoying a drink or two with Christmas lunch, but it is important to be aware that alcohol can impact your food choices and to choose your drinks carefully. Alcohol alters the levels of hormones ghrelin and leptin that control appetite and let us know when we are getting full. Alcohol also alters neurotransmitters to reduce inhibitions, making it harder to make careful food choices.

Balance alcoholic drinks with non-alcoholic options such as sparkling water garnished with citrus and herbs. Choose lower carbohydrate drinks such as dry wines or spirits, but watch your spirit mixers! High sugar mixers may cause further issues with blood sugar spikes and crashes. Remember to stay well hydrated throughout the festive season, especially if the weather is warm. Thirst can sometimes be mistaken for hunger and lead to overeating.

Make Movement Part of the Memories

Though you may feel like a nap after Christmas lunch, a gentle stroll or game of cricket with the family is the better choice for blood sugar regulation and health. Movement aids digestion and increases insulin sensitivity, which helps to move the energy from your food out of your blood stream and into your cells more efficiently. Spending some time being active with your loved ones is a great way to enjoy the day and make it a memorable afternoon.

Change Your Mindset

Don’t go into holiday celebrations with a negative mindset about food or your ability to make good choices. It is possible to enjoy a festive meal without sabotaging yourself or undoing any work you have done to improve your health this year. Don’t think of it as a binge or a cheat day, it’s not a cheat to enjoy delicious food with good company. Allow yourself to enjoy your celebration meal or meals and the foods that mean Christmas to you, then allow yourself to go back to caring for your body and health by feeding it the nutritious balanced meals that you feel best eating.

If you do find yourself on New Years Day feeling sluggish, bloated and inflamed then its probably is time for some support for a gentle detox and some blood glucose regulation support. Get in touch for a free discovery call to find out about my new year packages to support your metabolism and optimal health.

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