5 Tips For Holiday Eating

When you indulge in overeating—even if it's just for a single meal—your body responds in the following ways:

1. Increased blood insulin levels, leading to reduced fat mobilization and a diminished ability to burn fatty acids as fuel.
2. Heightened activity in the sympathetic autonomic nervous system, triggered by the release of norepinephrine and epinephrine, potentially causing a significant rise in blood pressure.
3. Substantial reduction in endothelial (blood vessel) function for up to 4 hours, even in individuals with low cholesterol, due to the accumulation of circulating triglycerides.
4. Formation of clusters of solid food material that may get lodged in the narrow duct connecting your gallbladder to your intestine, posing a risk for gallstones.
5. A potential fourfold increase in the risk of a heart attack.

Let me emphasize: I'm not suggesting skipping out or skimping at your next gathering. However, considering the health implications, I want to share my top tips for navigating this holiday season without compromising your well-being and, quite frankly, feeling unwell. 

Tip #1 Embrace intermittent fasting 

Intermittent fasting, the practice of abstaining from food and drink for a designated timeframe, has a rich history spanning thousands of years. Found in religious texts like the Bible and the Qur'an, fasting has served as both a physical and spiritual discipline. Contemporary religions, including Islam during Ramadan, still observe fasting as a tradition, often combining it with prayer and meditation for a holistic approach to well-being.

The field of fasting is in a constant state of evolution, yet a consistent finding is the undeniable health advantages of consuming within a restricted time frame. These benefits include the reduction of oxidative damage and inflammation, optimization of energy metabolism, and enhancement of cellular protection. Additionally, fasting shows potential in protecting against various health issues such as diabetes, cancers, heart disease, obesity, arthritis, and more.

During the holiday season, when schedules are busier, stress levels may spike, and tempting Christmas cookies abound, it's understandable that you might find yourself eating more throughout the day and night. Deliberately postponing the start of your eating window and concluding it earlier can significantly contribute to maintaining a healthy balance during the holidays and throughout the year. Personally, I employ a simple "trick": I check my watch after dinner or dessert and refrain from eating for at least twelve hours. Interestingly, hormonally speaking, most women fare well with a ten to twelve-hour intermittent fast, while men typically benefit from a twelve to sixteen-hour fasting window.

Tip #2 moderate or restrict alcohol intake

It's crucial to note that not everyone can engage in temperate drinking. If you struggle with alcohol dependence or find yourself regretting your actions after a night of cocktails, it's advisable to abstain from alcohol altogether. Even if you don't perceive alcohol as a problem, you may discover that you can take it or leave it. In such cases, you might opt to save your calories for another serving of stuffing. For instance, on occasions when I choose not to consume alcohol, I enjoy alternatives like Kin Euphorics—a non-alcoholic spritzer featuring mind-boosting, calming ingredients such as GABA and 5-HTP. Kin's stylish cans can rival traditional alcoholic spritzers. Other alcohol-like alternatives, such as Feel Free, Hapbee, and Apollo, offer a cocktail-like experience without the actual consumption of alcohol.

Even if you're not a heavy drinker, the holiday season can tempt you to increase your usual cocktail intake. Whether due to a special occasion (e.g., New Year's Eve), an awkward situation (e.g., office holiday party), or general overwhelm (e.g., a pile of presents to wrap), without careful consideration, you may find yourself surpassing the point of a pleasant buzz.

If you choose to drink, opt for low-sugar wines like those from Dry Farm Wines for a healthier choice. Additionally, I recommend limiting alcohol intake to no more than one drink per hour, with a glass of water between each drink to reduce calorie intake and avoid inebriation. Excessive alcohol consumption can lead to poor food choices and an unpleasant hangover.

Tip #3 minimize holiday stress

If you've ever caught yourself standing in front of the pantry, absentmindedly munching on chips or gulping down a sugary coffee concoction while scrambling to complete last-minute shopping, you understand the scenario all too well.

Even if you typically manage stress effectively throughout the year, you might still experience heightened pressure during the holiday season. The effects of stress are not linear; stress can lead to poor sleep, which in turn induces more stress, creating a cycle. In terms of dietary choices, stress may prompt unhealthy eating habits, leading to subsequent stress about the poor food choices—especially if, like me, you place a premium on consuming real, nourishing food.

This underscores the importance of keeping stress levels in check during the holidays. Given stress's profound impact on health, I've delved extensively into stress management in my writings. To begin exploring practices for maintaining calm and balance, consider these two articles:

1. "The Ultimate Breathwork Ninja Guide: How To Banish Stress & Kiss High Cortisol Goodbye."
2. "The 7 Best Stress-Fighting Weapons That Will Make Your Mind-Body Connection 100% Bulletproof."

I also recommend exploring innovative stress-management technologies that can naturally promote relaxation without the use of chemicals. Currently, my top three favorites are:

1. Apollo Neuro: This wearable wellness device, developed by physicians and neuroscientists, employs gentle vibrations to help your body combat stress.
2. Hapbee: Utilizing electrical frequencies, Hapbee simulates chemicals like caffeine, nicotine, and melatonin to induce a physiological response without the actual ingestion of supplements or medications.
3. Infopathy: The Infopathy device imprints water or your body with frequencies corresponding to various substances, offering options ranging from St. John's Wort to coffee.

Does this mean you should aim for a stress-free holiday season? Probably not, as it's not entirely realistic. However, approaching this time of year with mindfulness regarding your commitments and self-care can set the stage for healthy holiday eating.

Tip #4 eat ahead of time

A commonly adopted strategy during the holidays is to forgo eating before a significant meal in an attempt to "save" calories for the upcoming feast. While I do endorse intermittent fasting as an effective practice, I strongly advise against arriving at a cocktail party or family dinner with an empty stomach.

Why?

The likelihood of overeating increases when you're in a state of intense hunger. If you reach for a glass of champagne immediately, its effects will hit harder on an empty stomach, potentially leading to less-than-ideal food choices, as mentioned earlier.

Crucially, as previously discussed, the body doesn't respond well to overeating, and a single feast can trigger various negative health consequences. An effective way to counteract this response is to "pre-eat" a few hours before your main meal, capitalizing on what's known as a "second meal effect." This means that whatever you ate before the significant meal can enhance your body's response to it. Specifically, consuming a meal low in fat with a high percentage of low-glycemic index carbohydrates, resistant starch (like beans, mostly unripe bananas, or sourdough bread), and dietary fiber can result in decreased glucose and insulin responses, as well as reduced blood triglycerides after your subsequent meal.

In practical terms, consider having a substantial salad with kale, spinach, and arugula, topped with resistant starch options like kidney or black beans. Besides setting the stage for the second meal effect, a well-sized plate of food can provide more satisfaction than a smaller, calorie-dense snack. I refer to this strategy as "volume" eating, where the physical space the food occupies on your plate surpasses the actual calorie content. Foods that work well for volume eating, and that I incorporate into my meals, include Akasha Superfoods Sea Moss Gel, pumpkin puree, and Miracle Noodles (use code BEN for 15% off). To delve into volume eating and discover other pantry staples I keep for a satisfying plate without a high-calorie load, check out this recent article.

Alternatively, a convenient and effective pre-eating option is a protein-packed smoothie. I've been incorporating the new Kion Clean Protein into my daily smoothies, and you can learn the specifics of my current favorite smoothie in the video below. So, the next time you're off to a celebration, resist the temptation to skip pre-event eating—those "saved" calories are unlikely to remain saved for long.

Tip #5 contribute your own nutritious dish

While you might assume that a large gathering with abundant food would offer decent healthy options, it's often the case that seemingly healthy holiday favorites may not be the best choices.

For instance, you might want to steer clear of the bean dip laden with cream cheese, yams drowned in brown sugar, or the green bean casserole adorned with peculiar French fried onions. While most significant meals typically include a meat option, which is a favorable choice for carnivores like myself, it's a different story for those who don't eat meat or find the prospect of consuming three slices of ham rather dull. Although raw veggies may be present on an appetizer tray, a handful of celery sticks and raw cauliflower don't quite scream festivity and don't necessarily guarantee that you won't overeat at dinner or succumb to legitimate hunger when you return home. Moreover, desserts can pose a virtual minefield of unhealthy ingredients. I strongly recommend arriving at any food-centric gathering with your own dish to share. 

Whenever I delve into a topic, my goal is to provide comprehensive information that empowers you to form your own conclusions, contemplate how research findings apply to your life, and adopt strategies and practices that suit your needs.

However, I am cautious about overwhelming you with information. It's crucial that the material presented doesn't feel burdensome and hinder you from taking manageable steps. This concern is particularly pertinent during the holiday season when everything can seem overwhelming. So, for the upcoming week, I encourage you to reflect on the first five tips outlined in this article and consider setting a goal to implement two or three of them initially. To assist with this, you might find it helpful to jot down the tips on an index card and place it in a visible location, such as on the fridge, or carry it in your purse or pocket as a reminder for the next holiday gathering. 

To recap, here are the first  tips for healthy holiday eating:

1. Practice intermittent fasting.
2. Limit alcohol consumption or avoid it entirely (and pair it with a glass of water).
3. Focus on reducing holiday-induced stress and overall stress levels.
4. Pre-eat to prevent overeating at the actual holiday event.
5. Bring your own healthy, pre-made dish.

I hope you've gained effective strategies for steering clear of unhealthy holiday food habits and understand that healthy holiday eating can be both celebratory and indulgent. So, with my full blessing, go ahead and eat, drink, and be (mindfully) merry!