Seven Nutrition Tips For Surviving the Holiday Season

Shopping, entertaining and traveling all contribute to the relatively stressful and unhealthy holiday season. Whether you are tempted by a cinnamon bun at the mall or a side of onion rings at the airport, the holiday season makes it all too easy to fall victim to unhealthy dietary habits. No wonder by the time the New Year rolls around, everyone is ready to hit the gym and make diet resolutions.

But it doesn’t have to be that way! These simple tips can help you through those tough times in better health than ever before, meaning less work to get back on track after the holidays.

Get adequate sleep

Few things cause an increase in cravings for unhealthy snacks like not getting enough sleep. Not getting adequate sleep causes increased production of the stress hormone cortisol. Cortisol not only regulates stress responses in our body, but it is also known to increase appetite and cravings.[fn value=1][/fn] You know that feeling when you haven’t slept enough and are ravenous all day? Yeah, that’s cortisol hard at work. Learn more about how to deal with the inevitable stressors by clicking here.

Protect yourself from the negative effects of stress

It’s almost inevitable that you will be under some stress over the holiday season. As mentioned earlier, stress is a major contributor to cravings and weight gain. Getting enough sleep is one way to minimize physiological stress, but also dealing better with the psychological stressors around the holidays can help. Plan meals and shopping lists far in advance so that you aren’t racing around at the last minute and under excessive mental stress. Also, skipping meals is very stressful on your body, so don’t skip meals and make sure to have an adequate breakfast. Phosphatidylserine, B vitamins, and magnesium are critical to add to your supplement regime during the any periods of stress, as studies show that these nutrients help your body better deal with both physiological and psychological stress[fn value=2][/fn][fn value=3][/fn][fn value=4][/fn][fn value=5][/fn]

Cook with healthy fats
blog_nutrition_tips_for_surviving_the_holiday

A lot of our favorite holiday dishes include some sort of fat. However, not all fats are created equal. Excessive intake of omega-6 fats such as those found in vegetable oils can push the body towards a more proinflammatory state. Opt instead for health-supporting fats such as the monounsaturated fats in olive or avocado oils. Other great options include sources of medium chain triglycerides such as coconut oil, or butter, tallow or lard from pasture-raised animals. Learn how to select healthy fats here.

Avoid added sugars

There is a significant correlation between the rising rates of obesity in America and the consumption of added sugars. Things like sweet beverages, baked goods, and processed foods are not only calorically dense due to their high sugar contents, but they wreak havoc on our metabolism, and some research suggests that they are highly addictive. Don’t be afraid to use stevia in the place of sugar while baking; the sweet compounds from the stevia plant are heat stable and work great for baking. For more about sweeteners see part 1 and part 2 of the definitive guide to sweeteners.

Make the most out of “mindless eating

Mindless eating is what happens when we stand by the snack table at a party and munch without really thinking about what we’re eating or demolish an entire bucket of popcorn while watching a movie. Avoid the pitfalls of mindless eating by snacking on nutrient dense fruits and veggies or other highly nutritious foods. Recent research has found that nutrient-dense diets may actually be more satiating than those lacking nutrition, even when equal calories are consumed.[fn value=6][/fn] If you’re going to mindlessly eat, why not fill up with 100% organic produce, omega-3- rich salmon dip, or a probiotic loaded yogurt?

Upgrade your eggs, dairy and meat

Studies show that meat or dairy products from grass-fed animals contains more conjugated linoleic acid (a naturally occurring fat that supports lean body composition), more vitamins and antioxidants, and also has a better omega-3:omega-6 ratio than those from conventionally raised animals[fn value=7][/fn] [fn value=8][/fn] [fn value=9][/fn]Simply by replacing something like conventional sour cream or butter with sour cream or butter from grass-fed or pasture-raised animals in your favorite dip or desert, you are upping the nutritional value. The same goes for things like beef, yogurt, and eggs. Opt for the full-fat varieties, as many of the important nutrients in meat, dairy and eggs require fat for absorption![fn value=10][/fn] [fn value=11][/fn]

Be aware of your companion’s eating habits

Studies show that in social situations, people tend to follow the diet patterns of people they are socializing with.[fn value=12][/fn] If you know your friends or family have dietary habits you would like to avoid, try to interact with them in a situation where unhealthy food isn’t the centerpiece. Go for a walk or hike, play card games or board games, or focus on having good conversation with your loved ones.

Most importantly, stay safe and have a happy holiday! I know I will be enjoying some grain-free angel food cake and Karen’s incredible edible healing fudge!

NOTHING IN THIS WEBSITE IS INTENDED AS, OR SHOULD BE CONSTRUED AS, MEDICAL ADVICE. ANY HEALTHCARE AND/OR NUTRITIONAL MATERIAL CONTAINED IN THIS WEBSITE IS FOR CONSUMER INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY. SUCH MATERIAL IS NOT INTENDED AS MEDICAL ADVICE FOR CONDITIONS OR TREATMENT, NOR IS IT INTENDED AS A SUBSTITUTE FOR A MEDICAL EXAMINATION BY A HEALTHCARE PROFESSIONAL. CONSUMERS SHOULD CONSULT THEIR OWN HEALTH CARE PROFESSIONALS FOR INDIVIDUAL MEDICAL RECOMMENDATIONS.


References

[1]Kim TW, Jeong JH, Hong SC. The impact of sleep and circadian disturbance on hormones and metabolism. Int J Endocrinol. 2015; epub
[2]Benton D, Donohoe RT, Sillance B, Nabb S. The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor. Nutr Neurosci. 2001; 4(3):169-171
[3]Hellhammer J, Vogt D, Franz N, Freitas U, Rutenberg D. A soy-based phosphatidylserine/phosphatidic acid complex normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled
[4]Kennedy DO, Veasey R, Watson A, et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology. 2010; 211: 55-68
[5]Pochwat B, Szewcyk B, Sowa-Kucma M, et al. Antidepressent-like activity of magnesium in the chronic mild stress modal in rats: alterations in the NMDA receptor subunits. Int J Neuropsychopharmacol. 2014; 17(3): 393-405
[6]Fuhrman J, Sarter B, Glaser D, Acocella S. Changing perceptions of hunger on a high nutrient density diet. Nutr J. 2010 Nov 7;9:51.
[7]Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010; 9:10
[8]Bjorklund EA, Heins BJ, Dicostanzo A, Chester-Jones H. Fatty acid profiles, meat quality, and sensory attributes of organic versus conventional dairy beef steers. J Dairy Sci. 2014; 97(3): 1828-1834
[9]Couvreur S, Hurtaud C, Lopez C, Delaby L, Peyraud JL. The linear relationship between the proportion of fresh grass in the cow diet, milk fatty acid composition, and butter properties. J Dairy Sci. 2006; 89(6):1956-1969
[10]Goncalves A, Roi S, Nowicki M, Dhaussy A, Huertas A, Amiot MJ, Reboul E. Fat-soluble vitamin intestinal absorption: absorption sites in the intestine and interactions for absorption. Food Chem. 2015; 172; 155-160
[12]Robinson E, Thomas J, Aveyard P, Higgs S. What everyone else is eating: a systematic review and meta-analysis of the effect of informational eating norms on eating behavior. J Acad Nutr Diet. 2014; 114(3): 414-429