Follow me to avoid holiday overeating and digestive issues

It’s that time of year, Christmas Eve and Christmas Day!

For many of us this means wine, ginger bread cookies, chocolate, holiday traditional meals and larger than normal portion sizes. We spend a lot of time around the table, going from party to party often feeling overwhelmed. I am not suggesting quitting the festive family time, in fact I love Christmas, but I am suggesting eating less than in the previous years.

The first common mistake, many of us do, is skipping food all day because a huge dinner party will be later in the evening. This is not healthy for your metabolism or digestive system.

Remember - if you are hosting the family event in your house this year and cooking festive meals is your responsibility, then do not forget to prepare in advance few snacks, e.g. nuts, fruits, veggies. Don’t starve!

Here is my advice what you should do to avoid overeating

Hydrate first in the morning and all day long - remember for every glass of wine (5 oz) you should drink at least a glass (250ml) of pure (filtered) water. Also drink water about 30 minutes before your holiday meals. This habit will help you to digest better and eat less.

Eat your regular meals - breakfast and lunch with proteins. They will help you to burn calories and prevent overeating later in the evening.

Eat white meat - is leaner than dark meat.

Eat first a healthy appetizer, e.g. green salad, then meat with vegetables. At the end try some potatoes, beets or carrots. This sequence of eating will prevent you from focusing on starchy vegetables. If you want to lose weight then don’t eat them at all.

Mind your portions – I usually use a side plate, not regular dinner plate. Do you know that in America we have much larger dinner plates than in Europe? Consuming more food than our stomach can handle it might create symptoms of indigestion. Who wants such discomfort during the holidays? It takes around 20 minutes to signal satiation. Slow down your pace of eating!

Avoid drinking too much liquid during meals - it will dilute digestive enzymes produced in the stomach and intestines. This might increase the likelihood of indigestion, and uncomfortable symptoms such as heartburn, gas or bloating. I recommend taking small sips through the meal if needed.

Do not deprive yourself - enjoy very small amounts of holiday desserts, but do not forget your goals. Ideally walk after dinner or exercise on the next day.

Prepare family games – after a meal you should suggest to move away from the festive table. Offer a game everybody can participate. It’s fun and healthy for the body.

Remember to take time for yourself, slow down, smile and enjoy, sing and be grateful during this Holiday Season, this is my wish to you.

Please share this page with your friends and family, and ask me if you need help!

Maria Pawlicka M.Sc., BAA, CNP

Certified and Registered Nutritionist