Holiday Season Self Care

FESTIVE FOOD & THE CHRISTMAS GUILT TRIP

We're in the midst of the Festive season, after a long and tedious year for all of us. And that means time with friends and family where we celebrate with quality time. And gatherings where copious amounts of food will be served. We'll just want to dive in!

Throughout the year (not just the Christmas/New Year period), several different holidays exist across so many different cultures. But one element may be universal - many of us may struggle with the pressure felt at to "try a bit of everything". At Christmas time in particular, there's the fact that Grandma made her Christmas cake, after all! And don't forget our aunt's potato salad, with the delicious creamy dressing. Or that family member that just absolutely nails the crackling on the pork every year! Don't forget Nonna's lasagne too.

Do you find yourself wondering:

"How am I going to control my intake over Christmas/New Year?"

or...

"There's just going to be so much "bad food" and alcohol and sweets...oh well, I'll just worry about it in the new year...turn over a new leaf..."

Firstly, there's technically no such thing as "bad food" and "good food". Thoughts like this around food can create a relationship with it where we punish ourselves based upon our choices. This produces shame and guilt within us. This dynamic with food can lead us to behaviours that can begin to become unhealthy for us. Such as, depriving of foods we deem "bad" and then binging them during the holidays. Not that great for the our poor pancreas, who tries so tirelessly to keep our blood sugar stable.

Consider this viewpoint instead - there are "nutrient dense" and "nutrient deficient" foods, as well as "calorie/kilojoule dense" and "low calorie/kilojoule" foods. Allow this perspective to guide your food choices over the holidays. When we really admit it to ourselves - we know what foods have good micronutrients in them, and those that don't.

For instance:

A slice of pavlova won't pack the same micronutrients as a slice of lean turkey breast, or a handful of fresh cherries.

The turkey breast would contain near no sugar, more protein and a small amount of fat.

Micronutrients in the turkey include iron, magnesium, phosphorus, niacin and potassium.

The pavlova also has more calories than lean Turkey breast would in identical amounts (due to the sugar content). There'd hardly any micronutrients in the pavlova. It'll give you energy, no doubt. But none of those great tidbits of fuel your body thrives on.

The cherries are a good source of folic acid, vitamin A and calcium and are known for their antioxidant properties.

But hey - you can still have pavlova! Just control the amounts of those foods that you know will "cost" you in the calories in appropriate portions. Think about it like a budget. You're allocated a certain number of calories per day - like money. High calorie foods are more expensive. Low calorie foods are easier on the budget. Stay within the budget. You blow the budget of that day, it eats into the next and so on.

This is how we gain weight over the holidays - then beat ourselves up over it. Then some people can rapidly try to do damage control and crash diet. Is it really worth it in the long run?

Secondly, we ultimately are in control of our own decisions. No one else. Yes - there can be external pressures this time of year. And you know what - enjoy yourself! But at the end of the day - us considering our food decisions - does not have to reside within specific periods within the year. It can be all year. All the time. With moderation in between. You decide. It's your body. Your health. You choose to provide it with the nourishment of your choosing. Taking responsibility for our choices removes any potential for control outside of ourselves. And you know what - that's refreshing. It's empowering.On that note, to all my patients and subscribers: enjoy your holiday season - in moderation. Continue to exercise where you can to move your body for functional benefit - the calories burned can be just that added bonus. Shift of perspective changes everything. Nourish your body with the fuel it desires for it's best function - when you get down to the crux of it - food is to be enjoyed, but it's fuel. Just like the premium fuel you'd put into a beloved car. Give your body that premium fuel - with a side of Christmas cake and custard. Because good food, like good company, is to be savoured. Just not at the cost of elevated blood sugar levels and bodily inflammation levels from high levels of sugar (sugar is a pro-inflammatory product).

Merry Christmas and a Happy New Year to all my lovely patients!

Thank you for your ongoing support during a challenging 2020.

I hope you all have a wonderful time with those special to you.

Take care,

Lenore