The Nutritionist's Guide To A Mindful Holiday
“Food is not just fuel. Food is about family, food is about community, food is about identity. And we nourish all those things when we eat well.”
When it comes to the holidays, my clients often share their fear of weight gain in the time between Thanksgiving and the New Year. While I suggest sidestepping the scale for obvious reasons, like how it dismisses the natural ebb-and-flow of the human body or how it can evoke toxic feelings of shame and guilt when completely unnecessary, and instead let your body and clothes remind you of what serves you and what doesn’t. But when it comes to holiday weight gain, I will say this: a lot of what we hear about holiday weight gain, like the 5-10 pound pile on, is overblown. A study published in the New England Journal of Medicine shows the average holiday weight gain in adults was .37 kilograms, or just under a pound. So take a deep breath, if you gain weight over the holidays, it’ll probably just be a pound or two.
That’s no excuse to eat with abandon, though. So how do we indulge without falling down the slippery slope of overdoing it? Here’s what I'm doing this season to embrace all the joys and still feel vibrant. And no... it doesn’t include skipping dessert or ‘counting bites’.
Avoid deprivation. When it comes to food-rules, we set ourselves up for obsessions, guilt, and shame. When you’re eating wholesome foods the majority of the time, your body can handle that slice of grandma’s pie or another cocktail, and your mind is able to be freed from self-shaming. For an extra boost of support (for your physical and mental wellbeing), add the ritual of taking personalized supplements to get all of your micronutrient bases covered, which help to balance blood sugar and keep hormones in check.
Stay hydrated. Aim to drink at least 75 ounces of water so that no day throws off your digestion or comfort. Dehydration turns on your hunger hormone (ghrelin) and turns off your hunger-suppressant hormone (leptin), making you feel hungrier and more likely to overeat. (Hint: If you feel thirsty, chances are you’re already dehydrated.)
Bring a dish to share. It can feel stressful when the food at a gathering aren't what you know will feel good to eat. Instead of feeling hungry, or going with the flow and paying the price later, bring a sharable dish that everyone can enjoy. Whether it's a simple appetizer, a veggie platter with hummus, or even a plant-based dessert— you'll be thanked by other guests, not to mention your body!
Take a deep breath. A slow, easy breath deep into the belly is the quickest and most effective way to bring your body into ‘rest and digest’ mode. This simple bio-hack signals blood to flow to the digestive organs, which will not only help to regulate your metabolism but also help you absorb more nutrients from your meal. This kind of breathing —also known as diaphragmatic breathing— is the best way to stay grounded, and scale back bloating during the holidays. Double win!
Lean on natural remedies. Let’s be real, there will probably be a time that you push the envelope, and that’s okay. This is where I prefer to lean on nature’s apothecary — nutrients that can help to bring our bodies back into balance. For example, after a night of one too many libations, an extra boost detoxifying herbs can help counteract alcohol’s depleting effects.
Above all, shift the narrative that “indulgent” foods throw you off track. Stress and guilt is more toxic than any sweet treat in sight. In fact, a study published in the Journal of Social and Clinical Psychology notes that people who had an attitude of forgiveness and self-compassion after one high-calorie treat were less likely to keep bingeing. So instead of feeling handcuffed by expectations and governed by food-rules over the holidays, enjoy the present moment and savor every bite.
