Top Holiday Tips to Navigate Eating Challenges

Our in house nutritionist offers us some top tips to navigate eating this holiday season

Mindset Shifts:

Not Labelling Foods as Bad. This concept is assigning morality to food. We often believe that nourishing foods are “good” and enjoyable foods are “bad”. By creating a negative connotation in our minds surrounding a particular food, the mindset of scarcity jumps in. We program our minds every time that we do eat those foods that they are bad, therefore we are bad. The food guilt kicks in. Our brain says that this might be your only opportunity to eat these “bad” foods, you have to have it all!

Leave the “all or nothing” mindset out in the cold. Practicing moderation and balance during the holiday season can help reduce food guilt, restriction that usually turns into overeating and that vicious cycle to need to diet or starve until the next meal. Food is the vital nourishment it gives but also the joy and pleasure it can bring. Instead of striving for perfection, practice consistency – ex. I will make sure I get a portion of protein, fat and fibre in most of my meals to reduce blood sugar spikes and further cravings. Ex. When I have holiday foods, I will take the time to sit down and enjoy slowing down to feel fully satisfied.

Mindful Eating Practices:

Chew your food to help reduce the burden and pressure on the digestive system.
Eat Slowly: especially when eating holiday foods
Ask Questions to yourself while eating: Do I feel
Limit Fluid throughout the meal: fluids can dilute gastric secretions and digestive enzymes making it difficult to digest further down. Try to drink water or beverages 30 minutes to an hour before or after a meal.
Plate your food instead of mindlessly grazing can help pause and reflect on what holidays foods you truly like to enjoy and what you are choosing.
Eat at the table without any distractions.

KEY EATING TIP: Don’t show up extremely hungry. This could be a sign that our blood sugar is low and not feeling super energized. This can lead us to eating mindlessly and craving fast digesting starchy carbohydrates. Low blood sugar can happen as a result of not eating enough starchy carbohydrates or avoiding them entirely. To reduce sugar cravings, eat ½ plate of veggies (fibre), with 1 palm size of protein, 1 thumb size of healthy fats (ex. nuts, seeds, olive oil, avocado) with additional flavour and ¼ of starchy carbohydrates. This will allow you make feel more nourished while keeping blood sugar levels more stable.

Best of all, you don’t have to wait until the New Year to begin your health journey. You can start implementing these strategies now to help you smooth sail into the New Year without having the feeling to “restart or reset”.

Holiday Plant Based Recipes:
https://www.foodmatters.com/recipe/plant-based-desserts
https://www.foodmatters.com/recipe/16-plant-based-holiday-recipes