Food and the festive season (and a personal reflection on my eating habits)
I was asked this week whether I worry about food during Christmas, and the answer is no. Since it’s just a couple of days, I don’t stress about it. I eat what I want and enjoy gathering and sharing meals with family and friends, I know that it's our consistent habits that truly impact our health.
But this question got me reflecting on my health journey and like the person who asked me, I haven't always had this perspective or the ability to do that. My current approach is rooted in my nutrition training which has helped me change how I eat. Eating healthy has significantly improved how I feel, so I consciously choose to maintain this lifestyle for that very reason. This is a big change from my past when I would binge on sugary rubbish and lots of alcohol, feeling terrible afterward but would continue the cycle.
This is not to say that I never crave certain foods, but those cravings have become much less frequent. I can enjoy just a piece of cake or accept a biscuit or two without feeling the need to buy and eat an entire packet, continuing this for days on end telling myself that I will "start again on Monday," as I had done for so many years.
I thought I would always be like that, but with my newfound knowledge and some effort, I realised I could make these changes. It took some time, but that’s okay because I was developing lifelong habits instead of seeking quick fixes that ultimately don’t work and leave you trapped in a cycle of repeating the same patterns, and I now help my clients to do the same.
It’s about fostering a good relationship with food and gaining science-backed knowledge on how certain nutrients can impact our health so that we can avoid fad diets and misinformation and learn what is right for our body’s needs.
But why are bad habits so comforting?
When it comes to food, it’s the way it is cleverly manufactured—with the right mix of salt, sugar, and fats—that activates the reward and pleasure pathways in our brains, making us crave more. This is why that bowl of salty, crunchy crisps can be so difficult to stop eating! ( check out my blog on ‘Dopamine’.) However, we can work on rewiring our brains by developing new eating habits, and there are many strategies we can implement to support this process.
The lead-up to Christmas can bring many social engagements, which can make things a bit more tricky as you are bombarded with a vast array of ‘party food’. Still, it doesn’t have to involve weeks of unhealthy eating and excessive drinking if you don’t want it to, if this is where you struggle and want to make changes, working with a nutritional therapist can help you achieve a healthy and balanced approach to food and your diet for life. The good news is that in time, this approach can become second nature rather than feel like a chore or a battle at every meal or function.
I thought I would share a few tips so you can be armed with the right strategies to find a happy balance and not end up feeling anxious, overindulged, and drained after all of your festive engagements. Remember your overall health is not impacted by a few nights out so enjoy them!
Don’t skip meals earlier in the day- eat a balanced breakfast and lunch consisting of protein ( meat, fish, beans, lentils, hummus) and healthy fats (olives and olive oil, nuts, and seeds, avocado) to balance your blood sugar which reduces sweet cravings and will also help slow down the absorption of alcohol. Having a snack or a small meal before you go out can help you from overindulging in unhealthier options later on.
Hydration- it’s easy to mistake dehydration for hunger, ensuring you are well hydrated by consuming 1.5 - 2 litres of water per day helps to curb snacking, will help your liver detoxify any alcohol, and helps prevent a headache the next morning. If you do not like drinking plain water try adding frozen fruits, and herbal teas also count towards your daily fluid intake. You could also try alternating an alcoholic drink with a soft drink.
Get enough sleep- In the days running up to your party ensure you are giving your body enough rest. Sleep deprivation can impact our hunger hormones by increasing Ghrelin which increases our hunger and appetite, while reducing Leptin the satiating hormone that signals to your brain that you have enough stored energy and feel full.
Be mindful and check in with yourself- do you really want to drink again tonight or are you doing it just because you feel everyone else is? There are some great alcohol-free options available now too. Buffet food- load up with protein, and colourful veg/fruit to include fibre and polyphenols, these antioxidants will also help detoxify any alcohol and reduce inflammation within your body. And remember you don’t need to overload your plate, you can always return for seconds if you need to :)
