It’s that time of year where treats and unhealthy foods are abundant! Every workplace seems to have a nonstop stream of sweets, baked goods and other delicious foods that are difficult to resist!
Family members and friends, although well-meaning, don’t necessarily realize that the foods normally served at holiday meals can cause health setbacks. It’s hard to say “no” to grandma when she’s offering a bowl of the special dish she knows you’ve loved since you were a child.
So, how can a person get through the festivities without taking a huge step backwards in dietary health?
Read on for some of my advice on how to navigate family and work celebrations with less stress, so you can enjoy yourself while staying as healthy as possible.
Intermittent Fasting and Healthy Choices
On days where you have a gathering with a large meal, try intermittent fasting: this means that everything you eat is within an 8-hour window.
When you wake up, grab a cup of coffee, tea, water or any other beverage that doesn’t have any calories.
Start off your day with a meal packed with protein and healthy fats, such as an omelette with veggies, avocado, and smoked salmon.
Try using fibre as a way to stabilize blood sugar and decrease appetite.
My go-to is PGX glucomannan fibre. I’m used to taking this, so I take 3-4 caps with a big glass of water before meals whenever I am at an event, feast or party.If you are just trying this for the first time it’s best to start with 1 or 2 capsules until you get used to the extra fibre.
How To Eat At A Gathering
- Whenever you go out to a gathering, remember to eat before you go! Have some protein or almonds along with PGX prior to the event so you’re not ravenous when you arrive.
- Think protein first: make sure that’s the first thing on your plate, followed by as many veggies as possible.
- After eating your protein, eat a large serving of vegetables or salad
- Next, have some healthy fats like nuts/seeds/guacamole
- Lastly eat any carbohydrates. There’s no need to deprive yourself of your favourite foods, but at this point you won’t be too hungry!
- Eating protein, vegetables and fats first then carbohydrates last slows down the rise of blood sugar after a meal, and keeps insulin low.
- Eating protein first ensures satiety or a feeling of fullness or satisfaction with a meal.
Desserts and Alcohol
The best options are dry wine, or unsweetened alcoholic beverages like vodka with soda and fresh lemon.
Have a glass of water between alcoholic beverages.
And, avoid beer, and sugary cocktails like the plague!
If someone wants you to try a special dessert recipe they’ve prepared, just try a few bites and you’ll get to indulge without overloading on sugar.
Another simple dessert option is to bring berries (blackberries, raspberries or strawberries) and coconut cream such as “So Delicious Cocowhip” – this is a delicious dessert option that is very low in sugar!
We hope this guide helps to make your holidays both enjoyable and healthy!