This time of year is often packed with lots of social events and we often feel like we have little control over the food and movement choices we make. I hope that with these simple changes, you feel strength and happiness in the choices you make without the feeling of guilt and restrictions.
Most importantly, Let go of the guilt
If you eat 3 meals and 2 snacks per week, you eat 35 meals per week. 35 MEALS! if those are full of nourishing foods, no 1, 2 or even 3 meals per week during this period will be detrimental to your health. Eat the cake (or the burger or whatever you want) . Enjoy each and every bite. Food is so much more than nourishment for our bodies, it is nourishment for our souls. Embrace flexibilty, as it is part of a nourishing and sustainable way of eating.
Aim for protein, fats and fibre at breakfast.
Starting the day with a protein rich breakfast such as 2 eggs on toast with avocado and a side of brocollini will ensure your blood sugar is nice and stable througout the day and reduce sugar cravings. We often think we lack willpower, but the truth is without properly balanced blood sugar willpower just won't happen. When your blood sugar is balanced making choices that are more aligned with our health becomes easier.
Some Breakfast ideas inlcude:
Protein packed pancakes ~ https://thehealthychef.com/blogs/recipes/blueberry-banana-pancakes
Zucchini Fritter with avo ~ https://thehealthychef.com/blogs/recipes/gluten-free-zucchini-fritters?_pos=1&_sid=51dbdbf7d&_ss=r
Offer to take a dish to a party
Offering to take a dish means there is something there you know you can enjoy and will make you feel good. I like taking my own salad as there is usually always a protein source I can have it with. This is such a beautiful way to introduce friends and family to nourishing food whilst also supporting your health.
Here are some salad recipes I love:
Super Quick and Easy Bean Salad ~ https://www.inspiredtaste.net/46546/easy-bean-salad/
Pomegranate Salad (this is my FAVOURITE salad) ~ https://thehealthychef.com/blogs/recipes/quinoa-salad-pomegranate-dressing
If you're drinking aim for low sugar options
Sip your drinks slowly and try to limit it to two standard drinks. I like vodka lime soda as a low sugar options. Plus the soda water helps to keep you hydrated.
If you feel the pressure to say yes to alcohol or dread the 'why aren't you drinking' question, go to the bar and ask for a glass of soda water and fresh lime (no one will know the vodka is missing).
Move after a meal
After your family lunch or dinner with friends go for a walk down to the nearest park or throw a frisbie in the backyard. Moving will help your muscles use up the excess glucose and help reduce that feeling of bloating and heaviness. It is also such a lovely way to get in nature. If you're out to dinner with friends a walk might just look like walking to the next bar instead of catching an uber (if your feet can handle it!).
Aim for Balanced Meals
The whole day doesnt need to be a write off because you are going to a party. If you're going out for a meal aim to have the other 2 meals as nourishing and balanced, this will ensure your blood sugar stays balanced and you get in lots of nutrient dense foods that leave you feeling good.
If you're going to a gathering with just nibllies consider having a meal beforehand, that consists of protein, fats and low GI carbohydrates. Of course, still enjoy whatever you like, but having blanaced blood sugar will allow you to make more aligned choices. You know that feelign when youve been busy all day and havent eaten properly and get absolutely ravenous? and anything goes? but then you feel tired, bloated and lethargic and wish you'd eaten a nourishing meal instead? Thats because when your blood suagr crashes you body wants quick energy, in that moment it is hard to feel into what would best honour you.
When dining out ask for dressing on the side
Now this isn't from a calorie prespective, I often find some sauces are full of gluten and quite heavy. If you know you feel best without gluten and dairy etc, you can ask for a side of just olive oil and lemon juice or olive oil, vinegar and pepper. Having whatever dressing you choose on the side allows you to use as much or as a little as feels right for you.
Could you order a side of salad or steamed veggies
This just adds some diversity, gut loving fibre and nutrients to your meal. If you really want a burger you might want to like to choose the salad on the side instead of the fries, or if you order pizza, you might enjoy it with a a nice salad which will keep you feeling full and nourished.
With all my love, wishing you a beautiful festive season!
Karina x