December has arrived and with it lots of gatherings, parties and dinners with delicious food, treats and drinks to celebrate. I love this time of year, catching up with friends, neighbours, colleagues, running club or gym members, or whatever group/club you are involved with… it’s great to connect outside of your normal setting.
But all too often, we end up feeling sluggish, bloated and uncomfortable, with a thumping headache and of course, the unwanted weight gain. The good news is that with some thoughtful swaps and additions we can enjoy the holiday traditions without compromising your metabolic health. Here is how.
Prioritise quality protein
During this carb-heavy season, remember that protein will help to stabilise your blood sugar levels, leaving you more satisfied and reduce cravings. Start loading your plate with protein rich options like turkey, chicken, fish, tofu or lentils. If you’re at a buffet, look for dishes with eggs, nut or beans.
Turkey is a classic centre piece at our Christmas dinner table but be mindful that quality does matters. Whenever possible, opt for organic and pasture raised birds as they are free of harmful additive and antibiotics. And save the bones to make a rich, gut-healing bone broth. You can sip this as an appetiser or use it as a base for soups and sauces.
Another tip, before heading out, why not have a quick snack like Greek yogurt, a handful of nuts, or a boiled egg to curb hunger and reduce the temptation to overindulge in sugary or fatty foods.
Fill your Plate with Delicious Veggies
During this carb-heavy season, remember that protein will help to stabilise your blood sugar levels, leaving you more satisfied and reduce cravings. Start loading your plate with protein rich options like turkey, chicken, fish, tofu or lentils. If you’re at a buffet, look for dishes with eggs, nut or beans.
Veggies are so versatile and nutrient dense. Packed with fibre, vitamins and minerals, they will help you feel full and satisfied without adding too many calories. Their fibre content will slow down absorption of blood sugars and support healthy digestion.
Fill half your plate with colourful non starchy veggies like leafy greens, broccoli, cauliflower or green beans. To make it more festive, go for roasted Brussels sprouts, garlic sauteed spinach or a kale salad with pomegranate seeds.
Instead of traditional mashed potatoes, try a creamy cauliflower mash by adding roasted garlic and a dollop of ghee – yum! Or toss your veggies in avocado oil with sea salt and fresh herbs before roasting for a caramelised, nutrient-packed side dish.
Root vegetables like carrots, parsnips, turnips, sweet potatoes are delicious roasted with olive oil, cinnamon and/or a dash of nutmeg for a naturally sweet dish. You can add a sprinkle of toasted pecans or walnuts for a crunchy, festive topping that boosts healthy fats and flavours.
Spice it Up
And talking about flavours, herbs and spices are fantastic for creating strong and aromatic flavours while reaping health benefits. Instead of relying on processed seasoning or heavy sauces, why not turn to natural anti-inflammatory ingredients like:
Turmeric: golden spice known for its powerful anti-inflammatory properties
Garlic: boosts your immune health and adds depth to savoury dishes
Rosemary and Thyme: classic herbs that pair beautifully with roasted veggies and turkey
You can even make a homemade herb-infused olive oil to drizzle over roasted veggies.
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Recipe: Herb-infused olive oil (adapted from Meghan Yager)
Ingredients:
For soft herbs like basil, coriander and parsley
2 cups pure olive oil
1 cup fresh herb leaves, stems removed
For woody herbs like rosemary and thyme
2 cups pure olive oil
4 cups fresh herbs, stems removed
Instructions:
Add herb leaves and oil to a blender and blend until completely smooth
Add mixture to a medium saucepan and bring to a simmer over medium heat. Simmer for 45 seconds.
Strain into a bowl through a fine mesh strainer without pushing down the mixture
Strain again through a paper coffee filter into a medium sized bowl. Let the filtered oil settle for a few hours, then pour it off the dark liquid in the bottom of the bowl, if there is any.
Store in an airtight container in the refrigerator, and use within a week. During this carb-heavy season, remember that protein will help to stabilise your blood sugar levels, leaving you more satisfied and reduce cravings. Start loading your plate with protein rich options like turkey, chicken, fish, tofu or lentils. If you’re at a buffet, look for dishes with eggs, nut or beans.
Support your digestion
Eating heavier meals than normal and an abundance of indulgent treats can take a heavy toll on your digestive system. Try and take your time enjoying and savouring your food. Slowing down when eating and being fully present will activate your cephalic response that kick starts the digestive process to support the proper break down of your food. This will reduce the occurrence of digestive troubles and also help you recognise hunger-fullness cues to avoid overeating.
Another idea is to include some fermented vegetables like sauerkraut or kimchi. This not only supports your gut health but provides a refreshing contrast to the richer dishes.
Or why not incorporate a light appetiser like a simple beet and rocket salad dressed with apple cider vinegar for that extra digestive boost?
Pairing desserts with a festive herbal tea like cinnamon, ginger or chai, can also aid your digestion and reduce post-meal cravings.
Be smart about alcohol
What’s a holiday celebration without a toast? In our culture, alcohol tends to be a big part of any celebration but it can quickly lead to overindulgence if you’re not mindful. It is not only about the extra calories and strain on your liver, alcohol can lower your inhibitions, making it harder to stick to healthy eating goals. And of course, it will impact your metabolism especially when drinking sugary cocktails or mixers.
Do not drink on an empty stomach as this will spike your blood sugars and leave you feeling hungrier later. You are also likely to be intoxicated more quickly. Having a protein rich or fibre filled snack beforehand will help to slow down alcohol absorption and keep cravings at bay.
Set a limit before you start drinking and alternate alcoholic drinks with water or sparkling water. This will keep you hydrated. And you could add a splash of cranberry juice and a sprig of rosemary for a festive mocktail.
And talking about mocktails, there are so many tasty non-alcoholic alternatives on the market these days that will easily keep you in the holiday spirit.
Stay active and keep moving
Staying active during the holidays doesn’t have to feel like a chore, make it a joyful and fun part of the season. Activities like a 10-minute walk after a big meal, dancing around the kitchen while wrapping up the presents, a few squats and stretches here and there, playing tumble with the kids, play fetch with the dog … it all counts and helps to regulate blood sugar levels, boost energy, support digestion and act as a natural stress reliever.
Or why not incorporate family-friendly activities like ice skating, nature walk, or a game of charades to keep everyone moving and having fun?
Manage stress and prioritise sleep
This time of year often comes with quite a bit of stress – packed schedules, financial pressures and the expectation of making everything perfect. Sleep often takes a back seat also and you end up eating even more of the many sugary, high-fat foods you are surrounded with.
To manage stress levels, make time for activities that help you unwind, such as deep breathing exercise, yoga/pilates, a hot bath, some stretches or a quick walk outdoors.
Delegate tasks where possible and remember that not everything has to be perfect – it’s connecting and spending time with loved ones that matters most.
For better sleep, aim for 7 – 9 hours a night by creating a consistent bedtime routine. Check out my blog on ‘Getting a Good Night’s Sleep’ for extra tips. If you have a late one, try and schedule downtime the next day to catch up, don’t sleep in too late and instead go to bed early. This will help you get exposure to natural light early in the day which will help regulate melatonin levels and boosts energy.
So here you have it… this time of year is for celebration, connection and joy – not guilt or stress about food and health. By incorporating these simple tips, you can enjoy all the magic of the Christmas season while still prioritising your health and wellbeing. Because taking care of yourself is the best gift you can give.
Wishing you and your families a very Merry Christmas and a happy, healthy and prosperous New Year!
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