Dieting and the Holidays season
Year after year we are caught in ongoing dieting and frustration followed by a spur of heavy eating during the holidays season, just to start dieting all over again on the new year. What is sad about it is the fact that we can never achieve our goals and feel trapped on the dieting loop that leaves us feeling like failures. Here are my recommendations to help you avoid falling into this trap once again.
1 - Be ready for the feasts
In virtually any Christian society this time of the year is a time for indulging and eating. Family gatherings usually involve a lot of eating. I know that in Brazilian culture it is normal to prepare an abundant Christmas Eve dinner that includes salads, and many varieties of carbohydrates and animal proteins. Dinner is accompanied by beer and wine and followed by dessert - from mousse to flan to ice cream the menu includes all sorts of sweets and fats. No need to say that it is all very heavy and loaded with saturated fats, sugar, and highly toxic ingredients that could give anyone a heart attack. So whenever I am visiting my family for the Holidays I get prepared.
I try to make peace with myself that I am not gonna eat as healthy as I normally do, and that this is okay. That I might mistakenly eat some dairy or eggs here and there, and that this is okay too. I may eat more sugar during this time of the year than I eat during the whole year and this is okay as well. Be prepared emotionally to allow yourself to enjoy without guilt. The most important step is to enjoy the moments with family and friends and take pleasure in eating with them.
Guilt is usually what drives us not to avoid certain food items, but to feel bad with ourselves afterward. Give yourself permission to enjoy the moment. You are only human and your body will feel better if you allow yourself to indulge and enjoy. We can’t always control everything that we eat, and definitely, we should not sacrifice a great moment with people we love over dieting.
2 - Let people know about your dietary restrictions
Just because you are allowing yourself to take it easy, it doesn’t mean that you should ignore your health and ethical values. Being okay with eating some animal products if it is served to you in a supposedly vegan dish, is different from knowingly eating animals if that is not something you are comfortable with. So let people around you know if you have any restrictions or food intolerances. You may be surprised at how accommodating those that care for you can be.
During my visit to my family, I was pleased to know all the efforts they put in trying to adapt the way they eat to accommodate mine. It is true that they got confused and did not know the difference between vegan and vegetarian items, but I am grateful just to see them trying.
Don’t be afraid of sounding demanding and be clear on your needs and restrictions. There may be people who judge or make fun of your preferences, but most people are curious and pleasing and will be happy to know beforehand what to serve instead of feeling bad for not having anything to offer you if you come for supper.
3 - Make food that will appeal to any audience
I know, and you know that healthy eating doesn’t need to be boring and tasteless. Help people by making dishes that are full of flavors and that will appeal to anyone. A lot of staples can be easily made vegan and with way less salt and oils and we know it will taste great. Some examples are:
Salads
Pasta
Starchy vegetables: potatoes, squash, cassava root, sweet potato, and yams
Gnocchi
Stews
Stir-fried vegetables
Rice
Roasted veggies such as Brussels sprouts and cauliflower
By making sure that you have options that you like, and that may please other people you are allowing yourself to stick with your dietary preferences while also belonging to the party.
4 - Understand your limits
Giving yourself permission is different from ignoring your limits. Many of us have different triggers when it comes to our relationships with food. For some, it lays on quantity, while for others is the type of food that matters the most. Know what your triggers are and respect your mind and body so you don’t feel overwhelmed and guilty.
Some of us will feel fine overeating to the point of almost feeling sick if they are having a great time with family and friends, but for others crossing that line can lead to extreme guilt. While I advocate that we should not feel that way, if that is your trigger, respect it so you can continue to enjoy food before, during, and after your meals.
However, if what triggers you is what is in the food, make notes of the ingredients you feel comfortable eating and avoid items that contain the ones you don’t.
It is not about restricting what you eat, but about listening to your body and communicating how you feel to people around you.
5 - Relax
My last piece of advice is to relax. Food is made to be enjoyed. That is why in my practice I don’t recommend counting calories or macros. Understand what is on your plate and how it will impact your health. Knowledge will empower you to make conscious decisions and to know what you will be fine eating or not. And know that while our bodies do not distinguish Holidays from any other time of the year, we are free to indulge if that will bring us happiness. If you have the knowledge to wisely choose your food on a regular basis, the food you eat during the Holiday season is not going to make you fat or completely ruin your health.
I hope you can enjoy your Holidays and that food is not something you are concerned about. This is a moment to enjoy and be merry. It is also a good time to remember not to be judgemental of the way other people around you eat. It is easy for us to believe that our ways are better because we do not eat animals or because our food choices make us feel better. People eat differently because they like the flavors or have because they have less knowledge than we have about the effects of foods on our bodies. Whatever the reason, we should not be judgmental or preachy. These types of behavior only create distance and avoidance. If you really want to change people’s minds, do it gently by preparing delicious foods that everyone can enjoy. This will bring people together while generating curiosity about your ways.
I will love to share with you some holiday recipes that are a success with my family and friends. Just book your first free consultation to get connected!
Happy holidays!