Holiday Survival Guide
‘Tis the season for momentary lapse(s) of reason, specifically when it comes to tasty treats. We know the significant effects of our food choices on our overall health and wellbeing, but there’s something to be said for indulging on special occasions, particularly when holiday cheer is in the air and family traditions tend to revolve around food. Deprivation is rarely the answer, nor is guilt when you do decide to splurge. It’s best to focus efforts on minimizing the damage of the inevitable overeating and blood sugar spikes that the holidays are notorious for provoking.
Bring on the bird and load up on protein first. Overeating protein has more impartial metabolic effects than overdoing it on fat and carbs. In fact, higher protein levels boost energy expenditure during the day and while sleeping. Protein will fill you up quicker, so eating less of the other stuff tends to happen unintentionally. Eating protein before carbs also helps curb blood sugar and insulin spikes so they’re not as taxing.
Add in some digestive support. Black tea speeds up digestion after eating and beats other alternatives. If you can’t handle the slightest bit of caffeine involved, there are also herbal tea options that typically tout tummy support and contain digestive friendly herbs. Vinegar improves glucose tolerance and keeps postprandial hyperglycemia and insulin in check. The key is consuming it ~30 minutes before you overindulge and is most relevant for meals containing carbohydrate. Apple cider vinegar may also help mitigate heartburn if you’re susceptible. Make sure to dilute the vinegar with water when consuming, or use it as a dressing with your appetizer salad.
Take a break before round two. It usually takes a few minutes for your stomach to signal your brain that you’re at max capacity. After finishing your first helping, take a 10-minute break, then reassess your appetite. You might find you are full or may want only a small portion of seconds.
Go for a walk, preferably outside. Immediately following your meal, a 20-30 minute walk will reduce blood glucose and speed up gastric emptying, helping you to process the meal quicker and can reduce any discomfort caused by fullness. Longer walks are preferable and can reduce the post meal insulin spike. However, it has to be right after after your meal; waiting 30 minutes or more can inhibit the effects. It’s also the perfect season for cold exposure (at least in New England) and mild cold exposure increases energy expenditure without increasing hunger or subsequent food intake.
Don’t throw in the towel and spiral through the end of the year. A typical finding is that people gain weight during the holidays and just never shed it. That extra slice of pie at Thanksgiving or the overabundance of cookies on Christmas isn’t going to put you over the edge. People gain and hold on to the weight over the holidays because they consistently overindulged for the entire holiday season. Between the multiple holidays and parties between “Friendsgiving” and New Year’s, oftentimes mid-November through January 1st is considered a wash. Just because you ate badly yesterday doesn’t mean you should eat badly today or tomorrow. That will only make your problems worse.
Indulgence happens and that’s okay! Probably even mentally beneficial if exercised sensibly. There’s nothing like getting your fill of grandma’s pecan pie, or letting loose with your friends and loved ones (socially distanced of course). We are feasters of preferably the most caloric-dense foods we can find by nature, and we like to eat, drink, and be merry! Just make sure you balance it with healthier days more often than not.