Your Holiday Toolkit Part 1:Healthy Eating During the Holidays
Starting with the candy at Halloween and ending with box of chocolates on Valentine’s day, October to February tends to be filled with holiday treats. Here are a few tricks to add to your toolkit to navigate holiday eating to support your health and enjoy some seasonal foods.
Be present when enjoying a holiday treat.
There is something beautiful about fully enjoying a slice of pecan pie on Thanksgiving, especially if it was baked that day by one of your loved ones. Pay attention to each delicious flavor and texture. Do your best to use this moment for pure joy and avoid thinking about any potential health consequences. Our health is determined by the choices we make over months and years, not a single piece of pie.
Decide which indulgences are most important to you.
If there is a particular food you look forward to all year (for me it is my brother’s stuffing on Thanksgiving), be sure to enjoy this food with zero guilt. There is a vast difference between mindlessly grazing on stale holiday cookies in the breakroom at work and enjoying a beautifully prepared family meal.
Bring something you would enjoy eating to the gathering.
I find it easier to make a balanced plate if I bring something healthy to the gathering. I still enjoy all the holiday foods, but being able to put some vegetables on my plate as well helps support my energy and digestion. Most midwestern gatherings lack fruits and vegetables. I am typically in charge of bringing a salad, roasted vegetable, raw veggies and hummus, cut fruit or dark-chocolate dipped fruit.
Don’t arrive ravenous.
Many people restrict their eating before gatherings or engage in excessive exercise. If you are ravenous when you arrive to the party, it is much more likely you will overeat and you will not be able to slow down and savor your food. Do your best to eat normally prior to parties and arrive with gentle hunger.
Eat normally following indulgences.
The morning after a party, enjoy your usual breakfast and typical exercise. There is no need to punish yourself for anything unusual you enjoyed. Nothing needs to change no matter what or how much you ate last night. Do your best to follow your natural hunger and fullness cues.
Be mindful of your alcohol consumption.
Alcohol decreases our inhibitions and increases appetite. It also worsens sleep quality and blood sugar regulation. This combination can lead to poor mood and energy during the holiday season. Consider having a glass of water in between each alcoholic drink, setting a top limit for yourself before you arrive at the gathering or eliminating alcohol all together.
Consider seeking help.
Holiday eating can be a source of immense stress to people who have disordered eating patterns. Sometimes talking to a qualified professional can help you discern what is normal with regards to holiday eating and which behaviors can be a clue at a greater issue. There is no shame in meeting with a qualified physical or mental health provider.
About the Author:
Alli Erdahl is a Naturopathic Doctor practicing at Orchid Integrative Medicine in Chaska, Minnesota. Dr. Erdahl specializes in mental health, women’s health, eating disorders and GI health.
