Holidays bring up all these feelings around food. You might previously have some trauma or discomfort around this time. You might have to see family members that you’d rather not, but you are in environments that are different. You are also challenged with food that is not normally around, which you might like to eat, but struggle with overeating or feeling guilty.
If you are listening to this podcast and you’re currently on the post-op diet modification, then it may be a hard time as well for you. Being on the puree diet when everyone is eating your favourite Christmas lunch is no fun. But there is light at the end of your tunnel.
Today I am going to be discussing how to manage holiday eating without a serving of guilt.
The holiday season is upon us. It comes around every year and for some reason it always catches me by surprise when I see the decorations up at the shops. Oh, it’s almost the end of the year already, how did that happen?
Needless to say, it can be a speed bump in managing your weight regain journey. Today we will discuss some strategies to help you navigate holiday eating.
Firstly, holidays such as Christmas Day then Boxing Day (with the rest of the family) only come around once a year. You might see family members that you haven’t seen for a while, and it is a good opportunity to connect. It can also be a tumultuous time where you struggle with conflict and I would encourage you to set boundaries around how you interact with those people if they are not supporters of your journey. Episode 6 may be helpful or seeking further support with a therapist.
Secondly, the food that is often served at these occasions over the holiday season are not usually bariatric friendly. I wanted to discuss some strategies that you can use whilst socialising this season.
My first strategy is to be mindful and mentally prepared. You will be challenged at any social event. Have some kind of action plan going into it. I would suggest figuring out the time of the event, and plan your meals for the rest of the day around it.
Skipping meals in any form will only increase overeating and grazing on that day. This is the opposite of what you may be trying to achieve. A satisfied stomach means that you have more mental awareness to make better choices. So, make sure you do not skip breakfast. Ensure that you start your day with at least 30g protein with some fibre. For example: 2 Eggs with 30g cheese and as many vegetables as you like Protein Smoothie made with fibre powder, spinach cubes, frozen fruit and ¼ cup oats. Protein Bread Toast with 1 Egg Protein Bread Toast with ¼ avocado Greek Yoghurt and ¼ Cup Protein Granola and Fresh fruit. Starting your day right, will help you feel in control and empowered to make better choices when the social event comes around.
Next, do not go into the event on an empty stomach. If it has been over four hours since your first meal, make sure you have a small snack - such as: 30g nuts (closed fist) and a piece of fruit Cottage Cheese on Crackers Cheese and Crackers Piece of fruit and 1tbsp nut butter 2 x homemade protein balls.
If you’re already reaching that “give me any food now” stage of hunger, it’s a recipe for disaster.
Once you get to the event, have some water or beverage of your choice. We will discuss alcohol in the next episode. Staying hydrated will reduce the risk of dehydration, which would ultimately increase the cravings for the delicious holiday food. Drink enough fluid leading up to and in the days after the event. Ideally at the actual social event, choose sugar-free, caffeine-free drinks to help stay on track.
Grab a plate or glass of water early on to avoid socialising empty-handed. People will be less likely to try to serve you something if you already have food or a drink.
Scan your food choices when it is time to eat. Try to be aware of the choices and not be anxious. You are in control. Take your time to assess what food is being provided.
Choose protein first. Identify the protein-heavy dishes available and fill up on those before other items. Then, does your plate need colour? See if you can add some vegetables to your plate. Not only will this positively help your bowels but will help keep you full thanks to the fibre.
We've all run into a family member or friend at a holiday gathering whose main mission seems to be encouraging others to eat, eat, eat. Although it is a well-intentioned gesture, it is important that your job is to eat to help you feel your best and not eat to make others happy.
If there is a food there that you cannot resist - eg. dessert, do not completely deprive yourself. If you would like, and are mindful of, either sharing some of this food with a friend or having a couple of bites of your favourite foods. Remember the pleasure from eating comes in the first two mouthfuls, so make them count! We will discuss mindfulness in the next episode.
There are leftovers at these events. Try to resist taking the leftovers home, unless you portion them yourself. There is often the unsaid desire to eat it because you don’t want to waste it.
We are not part of the clean plate club membership anymore. Only eat until you’re satisfied. It is one time a year, enjoy it within the environment it is served, then go back to your usual eating patterns.
Continuing to maintain these usual healthy habits helps you sustain a solid foundation and feel your best. It's important to eat regular meals and avoid skipping meals in an attempt to “save” calories for treats. That can make it easy to overeat at special events.
If you felt that you did not master these strategies at the last social event, don’t despair. You can try again. You are not a failure. It is all about a learning experience. Remember we don’t want to join the diet cycle again - it’s all about learning, improving and being one percent better than yesterday.
Guilt is a feeling, which is a dead end street. Too much guilt can turn into shame - shame is how we start to feel about ourselves. Life is short and you deserve more than living in shame.
I’m proud you’ve got to the end of this episode. Take just one strategy with you into the next social event and remember, to enjoy it. Food is one aspect of these events, however the main point is to enjoy the company.
Have a lovely rest of your day and I’ll see you next week.