13 Ways to Feast without Fret

Hey friend,

Navigating the holiday season, it’s easy to get caught up overthinking every meal.

How can we continue to stay healthy, while honoring & even indulging in holiday traditions?

This question used to give me lots of trouble. Still does from time to time.

But overall, I’m finding balance between my health goals & holiday celebrations.

With Hanukkah just beginning & Christmas around the corner, now seems like a good time to share the strategies I’m using to enjoy incredible holiday meals, without the stress of overthinking or sacrificing my health goals.

DON’T WORRY, BE HAPPY

You might be surprised to receive nutrition advice from the chorus of an 80s reggae song, but stay with me on this…

Recent research is shedding light on how our emotional states significantly influence the impact of food on our bodies.

Consider this: when we're stressed, our digestion & nutrient absorption take a hit compared to those moments of calm.

It's the "rest and digest" mode of the parasympathetic nervous system, after all.

Enter "Shameflammation," a term coined by functional medicine expert Dr. Will Cole. It unveils the intricate relationship between shame & inflammation, showing how each fuels the other.

In an insightful article, he writes “Shame is one of the most common underlying emotions found in people with chronic stress… and studies have even found that shame can impact your ability to heal from sickness, make healthy choices, and stay healthy.”

From what I understand so far, our bodies process foods better when we’re calm then when we’re feeling shame or guilt. This intuitively make sense.

While there's still much to uncover on this topic, I'd recommend diving into Dr. Cole's book, "Gut Feelings," as a solid starting point.

So, whether it's before, during, or after your meals—here's the mantra: don't worry, be happy.

START WITH VEGGIES

Begin your feast with veggies. 

The fiber in vegetables helps your body process carbohydrates more effectively and fend off a big blood sugar spike.

Meaning? Your appetite & energy stay in balance, and who knows, your mood might even catch a good vibe too. (Blood sugar spikes can contribute to irritability.)

That means more attention & intention you can bring to your friends, family, and loved ones.

HAMMER THE NUTRIENTS

Shift your focus from calories to the nutrients fueling your body.

There are some foods that only come around the holiday, so be sure to savor them.

I fn my family, it’s the Italian Feast of the Seven Fishes every Christmas Eve.

(Which btw– is a great new movie on Netflix, linked here.)

Gathering around the table for Seven Fishes dinner on Christmas Eve is my most cherished family tradition, and it’s a perfect opportunity to connect with loved ones and collectively load up on omega-3s.  

What nutrient-packed foods does your family serve or could you serve this year?

A general rule of thumb: the more colorful the plate, the more nutrition it packs– excluding artificial food dyes, of course.

PRIORITIZE PROTEIN

Protein is the star-child of a well-rounded diet, wielding a multitude of benefits.

As you’ve probably heard, it is central to the muscle repair & growth process, but there’s more… 

“The benefits of having more muscle on the body cannot be overstated,” writes author & nutrition expert Max Lugavere, in his book “The Genius Life.”

“More muscle helps us fight off fragility. It provides a disposal mechanism for excess carbs we may consume. It promotes greater mobility, better balance, stronger bones, higher insulin sensitivity, and lower inflammation.” 

And here's the fascinating twist – protein has a higher thermic effect of food, meaning your body burns more calories during its digestion compared to fats or carbohydrates.

Remember - you are what you eat ATE, so source your foods well - meat especially.

GET A WORKOUT IN

At the end of the day, food is fuel, so big meals provide an abundance of fuel that your body is craving to use.

Personally, I love scheduling a big workout right before mealtime. so I can work up a big appetite and use the meal to rebuild muscle– hello, gains.

Another strategy is working out or simply moving more the day following.

Both options ensure you’re putting the calories to good use.

WALK AFTERWARDS

Don’t underestimate the power of a post-meal walk.

According to Levels, a tech start-up addressing metabolic health, a post-meal walk is the “the simplest habit for stable blood sugar,” which, as we know from above– comes with a wide-range of health benefits.

Some key tips, as outlined in the article above.

• Walk within 30 minutes to 2 hours post-meal, or anytime within 6 hours

• Aim for 30 minutes of brisk walking, but even 2-minute bursts every half hour helps stabilize blood sugar.

Beyond the blood sugar benefits, walking aids digestion and offers an opportunity for bonding & connection.

STOP DRINKING COLD WATER WHILE EATING

Washing food down with water is something I’ve done for as long as I can remember.

But after hearing that Tom Brady limits water drinking to 30 minutes before and an hour after eating a meal, I was intrigued…

Turns out, it goes way deeper than when you drink water. 

What temperature it’s at matters a whole lot more.

In short, the stomach has a complex digestive process that releases digestive enzymes when you begin eating.

When you drink cold water at the same time, it dampens your digestive fire, accordingly to Ayurvedic medicine.

Western medicine disagrees, as there’s little evidence to prove that cold water is bad for digestion, but if you’re curious to learn more - the article linked above makes some compelling points. 

Either way, drinking water with or without meals, Brady still stinks - go Birds 🦅

TRY OUT DIGESTIVE ENZYMES

Introducing supplements to your big meal toolkit can be a game-changer, too.

Digestive enzymes, especially, can aid in digestion & nutrition absorption.

In my experience, they reduce bloating, too, which makes mealtime way more comfortable.

Here’s my go-to option: ONNIT | DIGESTech

BRING SOMETHING YOU LOVE

Most holidays these days (or at least those I’ve been to) are served potluck style— everyone brings something and food is served family or buffet style. It’s dope.

Even if this isn’t the case, I would bet your host wouldn’t mind an extra side dish.

Contribute to the feast by preparing something you’d love eating AND that loves you back.

For Thanksgiving, for instance, I made a goat cheese dip, made with roasted garlic & herbs, and served with organic sourdough & veggies.

It was tasty and didn’t leave me feeling tired or bloated.

Contrary to a lot of social stories– “salad is blend,” “tastes like chicken,” etc. – nutritious food can be pretty damn delicious.

If you’re curious about the goat cheese dip - here’s the recipe I started with & improvised from there…

SUBSTITUTE FOR HEALTHIER OPTIONS

Embrace the power of healthy swaps to keep both your taste buds & body happy.

In the recipe above, for example, I used Greek Yogurt instead of whole milk, which increased the protein content and gave the dip a creamier feel.

More broadly, opting for natural sweeteners is another great option.

Choose honey or maple syrup over refined sugars for sweetness with a side of nutrients.

The opportunities are endless here - and I think you’ll be surprised with how good nutritious food can taste.

LISTEN TO YOUR BODY

Pay attention to your body's hunger signals.

It’s all about satisfaction, not discomfort.

(Trust me, I’ve had my fair share of mishaps at the China Buffet before age 10.)

A little wisdom I’ve found: taking time in between bites & portions works wonders.

Give your body the space to digest before declaring round two. 

I find that here - along with most things - Stillness is the Key.

BALANCE

I believe that no food should be 100% off-limits, unless you’re dealing with a food allergy, of course.

Do I recognize that gluten aggravates my system? For sure.

But am I going to skip my grandfather’s famous Thanksgiving stuffing?

I wouldn’t dream of it.

I’ve spent numerous holidays in the past restricting certain “unhealthy” foods, which just resulted in two things:

• Feeling deprived and annoyed that I wasn’t “allowed” to indulge in certain foods and consequently,

• Falling “off the wagon” and into a pasta and/or cookie bender.

Recently however, I’m learning to embrace balance.

Eating both the veggies and the pie grants me wellness and comfort.

Just how you won’t get shredded by eating a salad, you won’t get fat in one meal.

Enjoy it ALL. 

Giving ourselves space & freedom is foundational to healing - especially when it comes to our relationships with food.

PERSPECTIVE

Growing up, the focus was always on the food.

Questions such as, “who made the best desert” or “who could eat the most plates”, were common examples.

However, after almost three decades of holiday meals, I’ve realized a HUGE Reframe:

Focus on the People, Not the Food.

The holidays are really about getting to spend time with the people you love.

Friends, family, pets, whoever you spend the holidays with.

Put your focus there.

The food is just a bonus.

Thanks for Reading

Are there any foods or meals that you’re looking forward to this holiday season?

Which of these tips stood out most?

Let me know - I’d love to hear about your family's traditions.

With gratitude, 

Aida