Today’s article comes to us from Registered Dietitian and Certified Diabetes Educator Emmeline Huddleston, RD, LD, CDCES.
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For most of us, this time of year marks a season of indulgence — think leftover Halloween candy, days’ worth of Thanksgiving meals, and all those holiday parties with piles of iced sugar cookies. Instead of worrying about the scale, we should be focused on all the things we have to be grateful for and cherish time with our family and loved ones. Often easier said than done in a diet-obsessed world.
Luckily, there’s plenty we can do to ensure we enjoy all the goodies the season has to offer without taking a giant step back in our health journey. Let’s talk about six ways we can find balance in the chaos and have a happy, healthy, and fulfilling holiday season.
Food sequencing matters.
Fiber, fiber, fiber first. I’ve said it before, and I’ll say it again. The order in which we eat our foods impacts our blood sugar levels and can, therefore, affect our mood, energy levels, and weight. Beginning your meal with a veggie starter will help slow digestion, keep you feeling fuller longer, and lessen that blood sugar spike.
Thanksgiving is a great example of putting this into practice as often there are plenty of veggie sides. Before diving into that mashed potatoes and stuffing, take some bites of Brussels sprouts, green bean casserole, baked carrots, or a fall harvest salad. This will provide the boost of fiber needed to start slowing digestion and hinder the blood sugar spike.
If you really want to go the extra mile, follow this food sequence: Eat your fiber first, followed by your protein, and finish the meal with your carbohydrate choices. Try to always have your sweets at the end of the meal after you’ve had a balance of fiber, protein, healthy fats, and carbs. This will lessen the blood sugar spike.
Have a “What can I add?” mentality.
This is a mindset I like to use with all my patients. Can we agree that being on a strict diet is no fun? It can tear down our confidence and bring a negative vibe to the whole dining experience. Instead, focusing on ‘what can I add?’ to my plate is a positive mindset shift. The overall goal is to find balance in our meals, and that often means we lack good fiber options, lean protein, and healthy fats.
If you’re looking at your plate and notice you mainly have carbohydrates, bring it into balance by adding more fiber (such as collard greens, green beans, squash dishes, and salads) and lean protein (such as turkey or chicken). This will help you feel more satiated, which in turn helps you to not overeat.
Pay attention to your hunger cues.
We live in an instant gratification world, which sometimes causes us to focus more on what we think we want rather than listen to what our body is actually telling us. When we overdo it on foods high in fat and sugar, which often occurs around the holidays, we can actually saturate the brain with so much dopamine that our receptors begin to be desensitized.
This, in turn, makes it harder for us to know when we’re actually hungry for seconds or satisfied but in need of an extra dopamine hit for pleasure. This is referred to as the reward circuit, and the more this cycle occurs, the more we will crave even bigger portions of indulgent meals to give us a sense of satisfaction and well-being.
To avoid this, we want to let our hunger-balancing hormones do their job. Leptin will alert us when we are full and Ghrelin tells us when we’re actually hungry and need sustenance. Start with one balanced plate of food. Before you reach for seconds, wait at least 10 to 20 minutes for digestion to work, and pay attention to signs of hunger, such as your stomach growling or hunger pangs. Then, ask yourself internally, “Am I hungry?” If the answer is yes, then eat more!
This process is known as mindful eating and is designed to help you trust your body by slowing down, checking in, and seeing what you really need. It can also help prevent the mindless eating that often occurs when we’re stressed and jumping into the reward circuit to calm our nerves.
Find ways to lighten up your favorite holiday recipes.
Some of the top inflammatory foods we see around the holidays come from dairy, gluten, and added sugar. Make healthy swaps to cut down on excess sugar and fat by using heart-healthy olive oil in place of butter, low-fat milk, or almond milk instead of heavy cream, tapioca, or cassava flour to make the gravy, or subbing mushrooms for sausage in the stuffing recipe.
For baked goods, sub out regular flour for coconut, almond flour, or whole wheat flour, and choose less processed sugar alternatives such as Stevia or Monk fruit for sweetness. You can also substitute bananas, applesauce, Greek yogurt, or avocados for butter or cream.
Find some yummy, staple holiday dishes you love that are high in fiber that can be served with lean protein, such as Thanksgiving-style sweet potatoes, balsamic roasted butternut squash and Brussels sprouts, and colorful winter salads.
Warm up and strengthen your gut with digestive teas after eating.
All the indulgent foods we consume around the holidays can lead to the inevitable aftermath of digestive issues. Certain teas can help combat GI issues such as heartburn, nausea, bloating, and constipation, and serve as a yummy end to a meal.
- Peppermint tea has been used for years to combat stomach issues and symptoms of irritable bowel syndrome.
- Ginger tea provides antioxidant and anti-inflammatory properties that improve digestion and combat bloating. Go the extra mile by adding a teaspoon or two of turmeric and a pinch of black pepper.
- Chamomile is a popular sleepy-time tea that can also aid digestion by relaxing the muscles in the digestive tract and helping food pass through more easily.
- Dandelion tea contains bitters that can stimulate bile production, helping to digest those higher-fat meals. It also contains inulin, a prebiotic fiber with a diuretic effect, helping to flush out excess water to prevent bloating.
You can give your teas a healthy, delicious flavor boost with honey, cinnamon, or a light, unflavored creamer (I prefer almond milk for a dairy-free option).
Focus on balance, not perfection.
At the end of the day, food should taste good and make you feel good. It is possible to find balance around the holidays without guilt, shame, and calorie fixation. Be thoughtful about what really matters.
Although enjoying food is a major part of the holiday season, the focus should be on spending time with our family, friends, and loved ones. Remember that one indulgent meal or night out will not make or break your healthy diet. Everything in life is about balance. So, bring on the good cheer and healthy, happy memories!
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