Yes, you can be festive and still feel your best! Don't let the holiday season side track you from your health goals.
While the holiday season comes with so many wonderful opportunities to connect with loved ones, support your community and enjoy treasured traditions, it can also be difficult to maintain healthy habits and routines amidst the celebrations and countless commitments.
The good news is that the holidays don't have to be a total wrench in your health plan! With some simple reframing, planning ahead and the right tools at hand, you can enjoy the magic of the holidays and still meet your health goals.
(p.s. If you're looking for great holiday gift ideas for a loved one or yourself, check out "My Favorite Things"!)
Eat in Order
It's been well-established that large and frequent spikes in blood sugar contribute to and exacerbate existing metabolic dysfunction and other health concerns. While avoiding foods high in refined or added sugars and processed carbohydrates is always a good strategy, studies show that blood sugar balance and portion control isn't just related to what you eat, but how you eat.
Specifically, research suggests that "temporal sequence of carbohydrate ingestion during a meal has a significant impact on postprandial glucose, insulin, and glucagon-like peptide 1 (GLP-1) excursions."
Put into layman terms, when we eat fiber and protein first, and leave our carbs and sugars for the end of the meal, it encourages more balanced blood sugar, as well as balancing hormones that control hunger and fullness.
To further set you up for success, make sure you eat healthy fats at every meal. This includes extra virgin olive oil, avocado, coconut (oil and "meat"), natural dark cocoa, raw nuts and seeds, lean meats, and anything with a higher ratio of omega-3 vs. omega-6 fatty acids.
2. Support Your Gut
Most people think of the digestive system as being its own entity, completely separate from other functions in the body. Yet, nothing could be further from the truth. In fact, the gastrointestinal (GI) tract is intricately connected to every system in the human body - especially immune function, metabolic health and emotional wellness.
During the hectic holiday (and cold & flu) season, it's crucial to keep your G.I. system going strong. Here are my top tips for maintaining a healthy gut:
Take a daily probiotic to ensure that your gut has a consistent source of beneficial microflora.
Stay hydrated
Take digestive enzymes before meals
Minimize toxin exposure and support detoxification (liver, kidneys, skin, lungs)
Eat foods rich in fiber
Avoid overuse of antacids and antibacterial products
Up your intake of gut-loving nutrients, such as:
L-Glutamine: This amino acid has many benefits, including supporting enterocytes to restore the intestinal lining.
Vitamin D: Vitamin D is a major immune booster. It can also help improve intestinal barrier function and reduce inflammation.
B-Complex: B vitamins are critical for a healthy nervous system and metabolism. It’s also a commonly under-diagnosed deficiency in many people.
Collagen: Collagen It's renowned for its ability to support hair, skin and nail growth (who doesn't love that?). However, collagen is also high in protein, great for joint health and helps repair gut damage.
3. Slow Down
If you work with me or follow me on social media, you know that I am a huge proponent of slowing down... in all senses of the word.
First, eat slower. Digestion starts in the mouth, with enzymes in saliva that help breakdown our food. When we chew slowly and thoroughly we allow those digestive enzymes to do their job, and make it easy for the rest of our G.I. system to extract nutrients from our food. Eating slower also allows our brain to catch up with our stomach, so to speak, and makes it much less likely that we will overeat or feel bloated.
Chew your food until it's mush before swallowing, and put your utensils down between bites. It takes practice and intention, but eventually it becomes second nature.
Second, slow down in general. You don’t have to say yes to all things holiday or be "on" all the time. Stay home, take naps, and give yourself a break when needed. Allowing yourself to slow down means you'll be more present and positive for the people and events that matter most.
When all of our holiday traditions revolve around food, it sends a message to our sub-conscious that joy, relaxation and connection must include eating or indulgence.
4. Create Connection & Meaning Around Non-Food Related ActivitiesÂ
One of my mantras is food either fuels us or it's entertainment. We should not only learn to tell the difference, but prioritize fueling over entertaining ourselves.
I am definitely not saying you shouldn't enjoy special foods or food-related traditions around the holidays. It's one of the most incredible ways to connect with our loved ones, make memories and stimulate the senses!
However, when all of our holiday traditions revolve around food (or alcohol), it sends a message to our sub-conscious that joy, relaxation and connection must include eating and indulgence. This messaging is one of the biggest reasons people struggle with weight and mindful eating... And it sets our kids up for that struggle throughout life, as well.
Instead, try incorporating family walks, yoga or game nights, challenge your kids to come up with their own healthy smoothie recipes, go to a local holiday theater production, have a dance or karaoke party, join a breath work or art class... the list goes on! When you put your imagination to work, you'll find there are endless ways to create joy and meaning without picking up a fork or a glass.
5. Make a Mocktail
Speaking of picking up a glass... holiday season is ripe with opportunities for over-imbibing and falling waaay off the wagon. Of course, if you never or rarely drink alcohol, kudos to you. Keep doing what you're doing!
But for those who struggle to put a cap on drinking during holiday season (no pun intended), I encourage you reframe and refocus your tendencies and rituals around alcohol.
Is it really the alcohol you crave, or is it simply having a beverage in hand? When it comes time to drink, give your liver some love and make a mocktail instead.
If stress and anxiety are driving your drinking, try redirecting your stress-management towards healthier outlets. Move your body more, keep your social circle and parties smaller, go to bed earlier, meditate or seek professional therapy. Whatever the method, create time and space for you and calming your nervous system without the booze.
6. Avoid All or None Thinking.
One of the biggest issues I see with my clients during holiday season is what I call the "go big or go home" syndrome.
It's the (extremely common) phenomenon of feeling like you're either totally on board with being healthy or you're totally in the gutter. And if you stray from your goals even for one day or one week... Well, there's no point in trying. Not so!
Allowing yourself to be completely derailed during the holidays and then trying to undue it by being super strict in the New Year almost always leads to burnout, frustration and failure.
Aim for a balance-is-best mindset, no matter what the season. Know that you can always reset your efforts at any point. Straying from your goals doesn't mean you're a complete failure. It's simply an opportunity to learn what your triggers and roadblocks are, and figure out how to avoid them next time.
Happy holidays and be well! xo, Emily
Looking to support your health during the holidays and beyond? Visit Jensen Wellness to learn more about my upcoming workshops, 1:1 health coaching and other services.
Comentarios