Simple Nutrition Insights

Navigate the Holiday Season with Mindful Eating and Self-Care Tips

• Leonila • Episode 70

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Ready to conquer the holiday season without compromising on your nutritional goals? Tune in to our latest episode of the Simple Nutrition Insights Podcast, where I, Leonila Campos, your registered dietitian host, offer a treasure trove of strategies for enjoying the festive season while keeping your health on track. From savoring small portions to maintaining regular balanced meals, discover how to indulge mindfully amidst a plethora of holiday gatherings. Embrace the joy of celebrating moments with loved ones, confident that one indulgent meal won't derail your progress. It's all about balance and enjoyment without guilt.

Feeling anxious about meeting dietary needs at holiday events? I've got you covered with practical self-care tips that ensure you won't miss out on the fun. Whether it's bringing your own dish or having a conversation with your host about dietary restrictions, you'll find ways to navigate the season with ease. Explore our comprehensive resource brimming with holiday nutrition tips, healthy swaps, and stress-busting strategies. Embrace your self-care journey at your own pace, knowing there's no rush. Together, let's make this holiday season a time for connection, celebration, and mindful enjoyment.

Healthy Holiday Nutrition Guide and Recipe Bundle

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My YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg

Speaker 1:

Hey, welcome back to another episode in the Simple Nutrition Insights Podcast. I am your host, leonila Campos, registered dietitian. Thank you so much for joining me. I am excited to have you today. It is almost the holidays. I know we just passed Halloween.

Speaker 1:

If you celebrate Halloween, the next big holiday, at least here in America, is Thanksgiving, right, and so if you celebrate Thanksgiving or gather with family, even if you don't right, or maybe you celebrate the next holiday, which is Christmas or anything you know, around a holiday in December, I understand that sometimes, when we have different health goals, right can be difficult around the holidays. I have clients, lots of clients, that are usually worried about the holidays because of the abundance of food or if they work in an office, right, people like to bring lots of goodies and people like to bring lots of goodies right, and so sometimes that can be a bit challenging when you're working on your nutrition and you're working on your health and wellness goals, and so I think I wanted to talk about this specifically, right, because I am getting asked this question often by the majority of my clients, and so I said why not talk about it in your next podcast episode? So oftentimes, the question that comes up is like how can I navigate the holidays right? What can I do to make sure that I still enjoy the holidays but I am also mindful and keeping my goals right, because I don't want to destroy all my progress, you know, up to this point? And so the first thing that I say right is going into the holidays with a mindset of this is a time to enjoy with family, right, gathering with people or friends, instead of focusing on, like man, I shouldn't eat that food or I should avoid that food. I should X, y, z, because now we're like, so hyper focused on that that it's really difficult to enjoy ourselves.

Speaker 1:

And the whole purpose of holidays, right, and gathering with people is to be able to enjoy them. And so if that is not the case, right, then we need to change that focus. So the first thing, right is okay. What is our end goal? Right. What do we actually want to focus on when we go into the holidays? Right, and so it's really having, you know, not being so strict about it, really seeing the holidays as an opportunity to enjoy relationships with family and just seeing how that plays out. Right.

Speaker 1:

When it comes to nutrition, specifically, right, one food right is not going to destroy and this is in general. One food is not going to destroy everything that we have worked off to this point, just like one food is not going to make the difference, right to get you from point A to point B, it is the compounding effect of what we do on a day-to-day. So keep that in mind, right? The other thing, too right is that oftentimes, as the holidays approach, right is that we make choices that we might think are beneficial, but they're actually harming, or they're actually not harming but they're actually creating the opposite effect.

Speaker 1:

So, for example, I have clients. I say I don't eat all day and because I want to make sure that I eat um just enough at my at the dinn time, right, if that's when the gathering is happening. But what's going to happen? Right, if you haven't done it at all or if you're not used to, that is, that you're going to wake up. You're going to be hungry. You're going to continue to be hungry throughout the day. You're going to be hungry, or you're going to be just frustrated, right? Because you're hungry and our food choices are not going to be the best, versus like actually having our balanced meals throughout the day, just like a regular, normal day, right, and then the only difference is that when we go to the gathering, right is, there's going to be different foods.

Speaker 1:

So my first tip here is don't skip meals right. Don't skip meals because you want to save your appetite for that gathering, because it's going to create an opposite effect and so, instead of you choosing, you know the portion that you will choose. Otherwise, if you have your regular meals, they're going to be bigger portions. You're going to eat faster, which means that you're going to finish your food faster and think that you're still hungry. So then you're going to go for seconds when you're. You know, if we eat slower, we savor our food, we chat, allowing our mind, our brain and gut connection to happen, which usually happens in about 20 minutes after we start eating. When we eat really fast, that takes, you know. Obviously it's not happening right and we continue to eat.

Speaker 1:

So don't skip meals right, just see it as a regular day. Oftentimes it's a busy day, or busy two or three days, you know, during that week. So prioritize your meals right, make sure that you are feeling yourself properly, so that way you're getting consistent energy throughout the day and you don't feel like, oh man, I'm running low on energy, and so let's choose something that we think is going to help us, but it's not. I'm running low on energy, and so let's choose something that we think is going to help us, but it's not. What our bodies are actually needing is having these balanced meals to get this consistent energy level. So, number one don't skip meals, right? Number two try everything if you like, right? It's really about the amounts. So if you know that, hey, grandma made this amazing casserole, I want to try it. Oh, but my mom also made this amazing dessert. I'm going to try it.

Speaker 1:

So it really is about the portions, right. If you want to try everything, get a little bit of everything. Right, and be paying attention to your satiety cues. It doesn't mean that you cannot save some for later, right, and have it another time, have it tomorrow or whatever. So sometimes we go into these holidays with the mindset of like I'm never going to have this food again, right? Or it's going to take a whole year to have this food. That's not true, necessarily, right? I'm sure you can make that recipe whenever you want to. So not having that like one side to the other side essentially, mindset right, being okay with, okay, yeah, I'm going to have everything that I want to have, right, and the portions that my body feels that it's going to have, being mindful of my satiety cues. And if I want more great, I can have some more right. So that is tip number two.

Speaker 1:

Tip number three, which kind of goes piggybacks on number two right, don't go into saying I am not going to have that food, right. If it's a food that you look forward to, if it's a food that you enjoy and you love eating, because that's all you're going to be thinking about. Right is there, and so your brain is like but why is it that we're not having that food right? So you're just going to be so obsessed about it. As opposed to, again, when it comes to the amount, let's just have the amount that we want to have right and enjoy it. Being present, uh, and that's, that's the end of it. So that's three, three, right. Don't go into a gathering saying I'm not going to eat the food or thinking that you're going to be fine with that.

Speaker 1:

Tip number three be present, right, be present. Be in the moment, talk, chat. Essentially, right, the purpose of the gathering is to be around people, be around our families. If that is not the case, okay, maybe there's a problem there and it's going to be awkward, but you know, either way, be present, right? If you're having your meal, pause and chat with somebody right, ask them how are you doing, or have a conversation right. Oftentimes, if we go I think I see this more often if someone goes into a gathering and maybe they don't know a lot of people or they're uncomfortable they sometimes use food right as a way of fitting in or as a way to stay busy, but that, essentially, is not helping us, right. So try to try to have a conversation with somebody right. Ask them how they're doing, whatever it is that you want to use to pause in um in between your bites, right, and have that conversation um with somebody. No-transcript.

Speaker 1:

And hydration, right. And so oftentimes our body sends us triggers right, or signals like, hey, we need to get some more water in. But we might interpret them as hunger, right, even though maybe we had a meal already, a balanced meal, and we might be thinking that we're hungry, but in reality we could just be thirsty. So try to keep up with your hydration right throughout the day. If you prefer having teas, have your tea right throughout the day or something warm that is going to give you more of that water. Right, to keep you hydrated.

Speaker 1:

Make sure that your elderly are well hydrated. Make sure that your elderly are well hydrated. Oftentimes, elderly tend to get dehydrated faster during the winter and cold times because, just as you know, in general we don't get thirsty, so we don't drink water, and that is just that is significant for elderly. So make sure that they stay hydrated too, even if again, even if it's tea, if they don't want anything cold, right, give them some tea just throughout the day, or some soups. Right, to keep them hydrated.

Speaker 1:

What's that? Number seven, I think. Number eight right, keep moving your body. We're busy. It's cold outside. It's funny. Sometimes I have clients that say you know why? My excuses were in the summer, that it was too hot. Now that it's getting cold, now that it's too cold. So just find ways to move your body. Right, if it's in the office, even at home, pace throughout the house from time to time, just so, that way you get your body moving into time. Just so, that way you get your body moving. If you have a backyard, go outside. That's actually going to help with stress management, which is my next point, but make sure that you're moving your body. Right, if you're not able to go to the gym and you were going to the gym, that's okay. Right, be intentional about still moving your body whenever you're able to, and so, um, because that's going to help with stress management, but also just to just to keep moving our bodies, which we needed every single day. So move your body, um.

Speaker 1:

The next one is stress management. Right, the holidays are stressful for many reasons. Right, if we buying gifts, if we're struggling financially or in any other way, if we are hosting holidays, right, or we have to make food to take to the holidays, make sure that you are paying attention to what your body needs, what your mind needs. Right, take some time to take care of yourself. If, again, if you're going through the motions and you're like feeling exhausted and your mood is changing and you're like I'm grumpy all the time, okay, let's step back a little bit and figure out why that is right. Maybe we're just so overwhelmed and as parents, as a mom, we get overwhelmed. Right, we are so overstimulated, so we need that time for ourselves too. Again, even if it's just like let me just go outside. Right, let me just go outside for five, 10 minutes just by myself, because we know that going to the restroom alone as a parent, that's gone right. We cannot have that back until probably your kids are older and out of the house. That back until probably your kids are older and out of the house. So find a way to have that time for you that can also help.

Speaker 1:

What else, if you're thinking more about okay, I want to be able to have something to eat when I go to the gatherings, because oftentimes I can find anything. Make a, make a dish for yourself, right, take it with you. If you're going to someone that is hosting and you're like I want to be respectful and make sure that I can do that, ask them right. Oftentimes they're going to be okay, they're going to be like bring it on, right, we can share. But that's another way to take care of yourself. So ask the host, right, if you need to ask. If it's just like a potluck, bring your own stuff, right, take a dish that you're able to eat. If you know that, hey, every time I go to a gathering there's really nothing for me, so at least you're, you know, taking something that you're going to feel okay having. Specifically, you know if you have allergies, if you have specific dietary needs. You want to make sure that you're putting yourself in a way. First, you're thinking about yourself, right, so think about that as well. Let's see what else here.

Speaker 1:

Yeah, so I actually created a really good resource that I am going to add in the show notes. Um, I think I should share. Let me pull it up so that way I can share it with you. Um, and I created this with them with the mindset of, like, I want to be able to provide something to my clients, something to the community, that, if you need it right as a way to help you during the holidays or anytime, they have it available. So I think I have it. Sorry, I think you can probably hear my son. He's with me. Okay, so this is the handout that I created, right, the resource that I created. So just have some tips for enjoying the holidays. Holiday nutrition tips. Stay balanced. While you know, enjoying your meals.

Speaker 1:

I talk about healthy holiday swaps. If that's something that you want to do Like, if you want to, I don't know if you don't want to do mashed potatoes you can do mashed cauliflower. Honestly, if you want to do like, if you want to. I don't know if you don't want to do mashed potatoes, you can do mashed cauliflower. Honestly, if you want to do mashed potatoes, go for it. Um, these are just some tips in case this is something that you want to do.

Speaker 1:

A quick recipe, uh, on rusted brussels sprouts with pomegranate seeds. I talk about mindful eating, savoring every bite, eating slowly, having a conversation. I talk about stress-free meal planning. If you know that you have to take meals or cook, some tips on how to help with that. I provide a sample holiday menu template that has breakfast, lunch, dinner, some snacks and dessert ideas, as well as quick workout for busy holidays. Some ideas there that you can try Holiday self-care tips.

Speaker 1:

We need that, something we're really stressed. So I talk about how to set boundaries right, take time for yourself, prioritize sleep, and then I provide you with 10 different recipes that you can use right, that you can try. Either cook one for the holiday season or just for your week when you're really busy and you're like okay, I need some ideas that I can meal prep so my foods are ready and I don't have to worry about them, so that I can meal prep so my foods are ready and I don't have to worry about them. So, anyway, there is that resource that I created for you. It is $19.99, $19.99. I'll put the link if you're interested. I'll put the link in the show notes. Check it out, give me some feedback, let me know what you think and, yeah, I'll appreciate the feedback.

Speaker 1:

So, lastly, right, I really want you to enjoy the holidays. Right, as I tell my clients, you know, if we just go into the holidays as a way to celebrate, right, as a way to gather and enjoy family time, then we see food in a different way. Right, versus going into the holidays and like stress and like I don't want to do that, you know, I feel like I'm going to destroy everything that I've worked up to this point. Then the focus is there, right Versus like you know what I'm going to trust my body. I'm going to trust what I learned up to this point If you've been working together or if you've been working with a dietitian, trusting yourself, right, trusting yourself that you're going to make the choices that you'll learn to make by being in tune with your body and don't overthink things. Right, you have the knowledge, you know the information and once that's done, done right.

Speaker 1:

If we need to get back on track. If we need to get back on square one, that's okay, right, there's not a problem with that. We're not racing against anybody. This is our own journey, and remind yourself of that. So that is it, my friend. Uh, I'm sure I will talk to you in many more episodes before the holidays, so remember to stay strong and stay safe. Check out that link, um, if you're interested, if you know if someone would be will benefit from it, share it and don't forget to leave a review. Follow me, um, and I'll talk to you soon. All right, take care. Bye.