Nutrition for a balanced holiday season
The holiday season can be a stressful and busy time. It is easy to let self-care slip out the window as you work long hours at the office, prepare delicious meals for friends and family, or race to the mall to buy gifts for loved ones. This holiday season, I am inviting you to try something a little different. Let's journey together and find a way to stay fueled and satisfied starting with the tips below:
Eat regular meals: It may be tempting to skip meals knowing that there is a yummy holiday meal coming up that you want to enjoy. However, by eating regularly you can avoid becoming overly hungry and eating past fullness. Try not to go more than 3-5 hours without eating a meal or snack. This also helps prevent dips in blood sugar that can leave you feeling drained.
Stay hydrated: While you may not need 8 glasses of water a day, hydration is a vital part of self-care. Around 65% of our body is water and winter can leave your body feeling dry and parched. If you are too cold to drink water, try a warm herbal tea such as peppermint or chamomile. Drink enough fluids so that your urine is not dark yellow. If you urine is clear, ease up on the fluids and move on to the next tip.
Eat anti-inflammatory foods. Wait. Are you wondering what exactly is inflammation and why do we need anti-inflammatory foods? According to Webster, inflammation is a "local response" to the injury of cells. It results in redness, heat, and pain that eliminates the irritant, but can also cause damage to our body. We experience chronic inflammation from chemicals, exercise, and even a lack of sleep. Anti-inflammatory foods do exactly what is sounds like, reduce inflammation and promote healing. Some examples include: berries, nuts, spinach, olive oil, avocado, and fatty fish such as salmon. For a quick snack, make a smoothie with 1 cup of frozen berries, 1 cup of raw spinach, and 1 Tbs. of almond butter. Blend together and enjoy!
Eat your fiber: Fiber is the part of food that we cannot digest. It can help us feel satisfied after a meal, it can feed the good bacteria in our gut, and it helps up to have regular bowel movements. Adding more fiber into your diet does not take much time at all. For instance, whip up some quick-cooking oatmeal for breakfast and add pumpkin seeds after it is done cooking. Pumpkin seeds have a delicious nutty taste and add a great crunch! Or, swap brown rice for white rice the next time you are making a stir-fry. Lastly, add a salad with spinach, carrots, bell peppers, and salad dressing to your dinner tonight. Voila! You are one step closer to reaching the goal of 25-35 grams of fiber each day.
Enjoy! The holiday season is filled with wonderful treats and great memories. Some of my favorite holiday foods are peppermint fudge brownies, hot chocolate, and turkey with stuffing. Holidays are a time of celebration and remembrance. Instead of worrying about what food you should or should not eat, follow the tips above, and then listen to your body. Eat your favorite foods and stop when you are full.
May you all have a wonderful holiday season. And remember to take some time to practice self-care by eating regularly, staying hydrated, eating anti-inflammatory foods, eating fiber, and enjoying holiday treats this season.
