Managing the Holidays with Health-Boosting Foods
The leaves are falling and there’s a chill in the air, which means holidays are just around the corner. If the changing season brings to mind pumpkin pie, gingerbread, buttery rolls, and always-accessible candy, you’re in good company. Sweet treats and rich, savory delicacies are time-honored traditions that families practice all over the world.
Over-indulging in these tasty traditions, while enjoyable in the moment, often result in less pleasant effects later. From brain fog to bloating to weight gain, food has a bigger impact than we often realize, and studies show that these effects can linger long after the holidays are over. The good news is that a few simple changes can give you a holiday experience that satisfies those cravings and keeps your brain and body healthy.
Eating Healthy During the Holidays
When the topic of holiday food enters the conversation, it’s not uncommon for it to be followed by jokes about weight gain and eating too much. But weight gain plays only a small role in the importance of healthier holiday eating. In fact, most people gain less than a pound between October and January. So, what’s the problem?
The typical holiday “diet” consists of an increase in baked goods, candy, and fats, with a pattern of eating more than you usually would. When this happens on occasion, it’s not a big deal. You might experience some discomfort or annoying symptoms, but one overindulgent day won’t throw much off for long. The problem is that the holiday season brings many occasions, often more than once per week, for three months in a row (unless you start with Halloween and end with Easter…then we’re talking seven!).
This pattern has a few negative effects on your body:
Inflammation
Slower Metabolism
Blood Sugar Spikes
Cravings
One of the often overlooked results of all this is the effects on your brain, such as:
Brain Fog: Excessive consumption of sugary and fatty foods can lead to difficulty concentrating, memory lapses, and a feeling of mental fogginess.
Mood Swings: Fluctuations in blood sugar levels can affect neurotransmitters in the brain, contributing to irritability, mood swings, and even symptoms of anxiety or depression.
Cognitive Function: Poor dietary choices can impair cognitive function, making it harder to think clearly and perform mental tasks efficiently.
Sleep Disruption: The combination of sugar, fats, and irregular eating patterns can disrupt
Taking care of your brain health during the holiday season is just as important as looking after your physical health, so let’s look at what foods accomplish this.
Foods That are Good for Your Brain
To keep your brain healthy and functioning at its best, brain-boosting foods are your friend. Eat foods that are rich in vitamins, fatty acids, and other nutrients. These could include foods like:
Berries
Fatty Fish
Nuts and Seeds
Leafy Greens
Avocados
Dark Chocolate
Incorporating Health-Boosting Foods into Holiday Favorites
To help you support your brain health this season, we’ve put together some tips and tricks for incorporating more of these foods, as well as a few alternatives to favorite holiday recipes.
Tips & Tricks
Add berries to oatmeal or yogurt for breakfast, and sprinkle cinnamon, pumpkin spice, or other holiday spices on top.
When you need a bit of sweetness, try maple syrup or honey instead of sugar.
Incorporate nuts and seeds into salads, as toppings on side dishes, and on your breakfast dishes.
Make holiday-themed salads with seasonal veggies, spices, and dressings.
Use avocado as a spread or topping for sandwiches and appetizers.
Enjoy dark chocolate in moderation as a dessert option.
Switch your main course out for salmon or trout or a hearty veggie dish like this amazing Italian vegetable lasagna from 12 Tomatoes.
Healthy Holiday Recipes
Moderation is an important part of healthy living. The goal isn’t to cut everything out; it’s to find a balance that allows you to enjoy traditions and celebrations without compromising your health. In addition to the tips I mentioned above, I’ve gathered a few of my favorite healthier holiday recipes for you to try this season. They are great options to indulge with balance, and they are sure to become new holiday favorites!
Baked Oatmeal with Pumpkin and Bananas from SkinnyTaste - I refer to these as pumpkin pie bars, and once you try them, you’ll understand why. Don’t skip baking the bananas first, or you’ll miss out on the best part–the sweet, slightly caramelized banana base!
Honey Apple Crisp from Kelly Jones - This small size dessert is perfect for satisfying those fall cravings without getting a sugar rush. It uses honey as the sweetener and coconut oil instead of butter, giving it a delicious, complex flavor that you’ll love.
Peanut Butter Cookies from The Big Man's World - These cookies get a little more depth from using maple syrup as a sweetener, and they’re made with coconut flour so they’re safe for any gluten-free friends. I love settling a piece of dark chocolate into the center once they finish baking for a healthier version of the popular peanut butter blossom cookies.
To wrap it all up, remember that what we eat affects both our body and brain. Incorporating health-boosting foods during seasonal celebrations can help us stay healthier, feel better, and enjoy the time with our loved one’s more.
Are you ready to figure out how to stay healthy during this season and beyond? Let’s chat! As a holistic wellness coach, I’ll help you come up with a balanced plan to reach your goals and become a more vibrant version of you.
Schedule your discovery call today! And here's to a holiday season full of tasty, nourishing foods and a happy, healthy mind and body.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC4336296/
https://www.soulfoodsalon.com/post/keep-your-brain-healthyduring-the-holidays-by-edward-park-phd
https://www.the-scientist.com/how-fats-influence-the-microbiome-34939
https://www.bbc.com/future/article/20151223-how-our-bodies-react-to-holiday-excess