Are you ready for the holidays? It seems like just yesterday we were writing about how to have a healthy Fourth of July BBQ.
The holiday season seems to begin around the middle of November as we prep for Thanksgiving (although some would argue it begins when Starbucks debuts it’s Pumpkin Spice Latte in September) and goes through the beginning of the New Year.
This time of year is filled with holiday cheer, usually in the form of festive decorations, lights, warm drinks, abundant time with family and friends, gift-giving and food. Lots and lots of food.
It can be tempting to indulge (and indulge some more) at holiday parties and family gatherings, but that usually leads to us feeling bloated, low-energy, guilt-ridden and unwell for most of the season.
Luckily, there are easy ways to enjoy all the food and drinks of the season, but in a healthier, more balanced way. We’re going to share some of our favorite tips to staying healthy during the holiday season!
How to navigate family gatherings and holiday parties the healthy way
- Ease up on the appetizers. Sip your drink and savor the food on your appetizer plate, but make the focus your friends and family, instead of the food or buffet table. You’ll want to save room for the main meal!
- Don’t “anticipate the big meal” and skip breakfast and lunch. Eat a healthy and filling breakfast and lunch so you don’t go to dinner hungry. This will keep you from over-eating too quickly.
- Have a glass of water before each meal and between drinks. This will ensure you stay hydrated all day long.
- Eat slowly and chew, chew, chew. Not only will this help you eat slowly, but it will break down the food and make it easier to digest. Your belly with thank you!
- Savor the flavor and aroma of your food. Take your time, the food won’t go anywhere. It’s much more satisfying when you enjoy every bite.
- Don’t go back for seconds.
- Wait 20 minutes before getting dessert. You may find that you’re not hungry for it, or that you want to split it with someone. Make sure to enjoy your dessert too, if you have it. Feeling guilty about eating a treat will make it a negative experience.
- Walk after your meal. This will really help the digestion process. Even though it is relaxing to lie on the couch after a big meal, it will do your body a lot of good to walk 10 minutes after your meal. Grab friends and family members to go with you (or if you need a break, go on your own!)
- Avoid drinking bubbly drinks with food. Bubbly drinks like mineral water, champagne, beer and soda lower the HCL in the stomach, which makes it harder to digest food and increases gas and bloating.
- Take digestive enzymes or drink an Apple Cider Vinegar tonic before a meal. One digestive enzyme we have at our clinic and recommend to our patients is Digestzymes. Taking digestive enzymes will support the digestion process, which can be very helpful during the holidays. Taking Apple Cider Vinegar before meals will also stimulate digestion and hydrochloric acid in the stomach. Here is an easy ACV tonic you can make at home.
What to avoid and what to eat
Many of the foods around this time of year are processed, sugary, inflammatory and difficult for our system to digest. Here are few examples of food to avoid (or eat less of) this season:
- Cheesy, cream-based dips and dressings
- White bread, crackers, pretzels, cookies – anything made with refined, white flour
- Heavy, cheesy and buttery side dishes, sauces and casseroles
- Sugary cocktails, multiple glasses of eggnog, wine, beer, hot chocolate
- Cookies, cakes, ice cream, pie and other desserts
Instead, load your plate with fresh vegetables, salad, high-quality proteins, whole grains and healthy fats and oils. Go for lighter dishes, rather than the heavier dishes that usually contain a lot of processed ingredients and inflammatory foods.
A good rule of thumb: the more colorful the dish, the more nutritious it is. For example, a salad or veggie side has a lot of vibrant color. A Crescent Roll with a dollop of butter on the other had, isn’t colorful at all.
If you’re cooking this season, here are some of our favorite resources for healthier holiday recipes:
- Balanced Bites (a food blog written by Practical Paleo author, Diane Sanfillipo)
- Elana’s Pantry
- Chris Kresser
- Dr. Amy Myers
We hope you have a wonderful holiday!