Healthy Eating during Christmas
Christmas can be a very exciting and magical time of year for many people, however it can also be a period filled with fears and concerns for many others, especially around the dinner table. If you have an unhealthy relationship with food and/or have gone through a long history of dieting, you may perhaps worry about losing control over eating when faced with lots of food choices, or you may have the urge to deprive yourself from certain foods (e.g. forbidden foods, high sugary, high fat…) or compensate for what you’ve eaten.
Adding more worries and challenges into, what has been a tough year, definitely won’t help you. Therefore, today I am giving some helpful tips to overcome any difficulties that you might come across during this festive season. My hope is that by implementing these strategies you can enjoy this Christmas free of guilt, shame and fear, and can start building a healthier relationship with food and your body while keeping yourself nourished and thriving!
-Do not skip any meals, restrict or over exercise-
We all know Christmas is a time of year filled with numerous social events, most of which, revolve around food, from buffets and multiple course meals to cocktail gatherings and so forth. For those living with an unhealthy relationship with food and/or lack of self-trust over eating, these events may lead to cycles of negative thoughts, followed by emotions and behaviors which can negatively impact one’s physical and mental health.
Such behaviors may include urges to skip meals (e.g. breakfast) in order to justify eating a big meal later on, restricting certain foods, especially those deemed as “bad” or “unhealthy” and/or over exercising in an attempt to burn off the calories consumed during a big feast. All of these compensatory behaviors will result in our body entering into deprivation mode which in turn will trigger a number of physical and psychological responses to protect our body against this shortage of energy. For instance, if you have been fasting for the whole day until the big meal, you will likely be experiencing primal levels of hunger by that point and start eating very fast, in a chaotic and disconnected manner to the point of feeling uncomfortably full.
Eating regularly throughout the day and making sure you’re maintaining your energy levels stable will prevent you from feeling extreme levels of hunger, cravings and from overeating or binging later on.
-You have the right to say “No, thank you” and honor your fullness-
Just as you should honor your hunger by eating foods that you like and satisfy your taste buds, your should also respect your fullness by stopping when you feel comfortably full and satisfied. When attending family meals it could be the case that you may feel pressured to finish up all that has been served and/or eat dessert even if already feeling full. In such cases, you should never keep eating (or rather, overeating) in order to make others feel good, you have the right to say: No, thank you, everything was delicious but I am full now. I will try your dessert later on, once I feel hungry or take any leftovers home.
Remember that it’s your decision to choose what and how much you eat based on how your body feels.
-Move your body for at least 30 minutes-
With all that is going on during the festivities, it’s likely that your exercise routine may have to change slightly for a few days. It’s absolutely okay not to workout for a few days and instead give your body the rest it deserves. Instead of stressing over not being able to fit in your usual workouts, you can try doing something different, such as going for a brisk walk in nature with your family, dancing with the kids, cleaning up and decluttering, gardening with your partner or doing a few stretch movements at the end of your day.
-Wear comfortable clothing-
Wear clothes that make you feel comfortable rather than clothes that don’t fit or that fit too tight - we all know that we will be eating more than usual and clothes can start feeling tight during meals. In fact, wearing clothes that fit in too tight can let us become hyperconscious of our body and how it looks, ultimately leading to negative self-talk and feelings of disgust and frustration towards our body image.
Show your body respect at all times and wear clothes that make you feel comfortable and confident in your own skin!
-Take care of your stress levels and quality of sleep-
Any changes in our routines can bring about stress and anxiety, all of which can also interfere with our sleep cycle and energy levels. Taking time for yourself during the holidays is paramount in order to check in with your emotions and regulate any stress or anxiety that you may be experiencing. Incorporate self-care activities several times during the week. This may include:
Lighting up some candles and taking a relaxing bath
Guided meditation or yoga
Going for a walk in nature while listening to music or a podcast
Call a friend or family to let them know how you feel and ask for their support if you need to
Watch a feel-good movie
-Keep your plate balance at most meals-
As important as it is not to deprive ourselves from any of the delicious Christmas foods, it is to remember to keep eating balanced meals at most occasions. Aim for variety and balance by including all essential nutrients into your meals: a portion of vitamins and minerals, healthy fats, proteins and carbohydrates. Remember that the recommendations are to consume at least 30g of fibre a day.
This will also contribute towards maintaining your gut healthy and thriving during the holidays!
-Stay hydrated-
Keeping the body well hydrated is just as important as keeping it nourished with delicious foods. Particularly, at this time of year where we are also more prone to be drinking more alcoholic beverages, water is crucial to avoid any symptoms of dehydration, such as headaches or dizziness.
Keep drinking throughout the day by keeping a water bottle next to you. If you’re finding it difficult to drink plain water, try adding natural flavors such as the juice of a lemon or orange, a few blueberries, cucumber slices or grapes and/or fresh mint leaves.
-Eat slowly and take a pause in the midst of meals-
Incorporate a piece of mindfulness into your meals to help you check in with your levels of hunger and fullness. Although, this may be challenging to do while eating at a table full of people which inevitably, brings in more distractions than if you were in your own, taking a 3-5 minute pause half way through your meal can help you become aware of your inner cues. This will ensure you eat until a point of comfortable fullness leaving you feeling satisfied and energized, rather than painfully full and lethargic.
Remember that in order to be able to eat at a comfortable pace while enjoying and savoring the food that you’re eating, it’s crucial that you do not arrive to the table ravenously hungry and instead, you start eating at a hunger level of a 3 or a 4.
Prioritize this time of year to connect with your loved ones and build positive memories
I wish you all a wonderful happy Christmas!
With Love,
Andrea.