A Guide to Balance and Joy
The holiday season is a time for connection, celebration, and enjoyment—but it can also bring challenges for our energy levels and health. Rich meals, sugary treats, and festive drinks can leave us feeling sluggish, bloated, or even guilty after indulgence.
The good news? With a few strategic, research-backed tips, you can navigate the season in a way that supports your energy, liver health, and overall well-being—without sacrificing the fun.
Here’s how to enjoy the holidays while staying on track:
1. Prep Your Body with Nutrient-Rich Foods
Start your day with a balanced breakfast rich in fibre, healthy fats, and protein, such as avocado toast with eggs or chia seed pudding with added nuts and berries. This helps stabilize your blood sugar and sets the tone for mindful eating throughout the day.
2. Snack Strategically Before Events
Eat a protein-rich or fibre-filled snack before heading out. Options like Greek yogurt with berries, an apple with almond butter, or hummus with veggies can keep you full and reduce temptation for less nutritious party foods. Don't arrive there starving!
3. Mind Your Plate
When filling your plate, aim for a balance: Start with protein, add vegetables, end with starchy carbs such as sweet potato, squashes or wholegrains. Focus on nutrient-dense options like lean meats, fibre-rich salads, and veggie platters.
4. Stay Hydrated
Dehydration can worsen the effects of indulgence, especially when drinking alcohol. Follow a "one-for-one" rule—drink a glass of water between each alcoholic beverage. Adding lemon or cucumber can make hydration more appealing and provide extra nutrients.
5. Move Your Body
Incorporate physical activity before or after events. Whether it’s a brisk walk, yoga session, or dancing at the party, movement boosts metabolism and supports digestion.
6. Support Gut Health
Rich foods and alcohol can disrupt your gut. Probiotics or fermented foods like kimchi, kefir, and sauerkraut can aid digestion, reduce bloating, and keep your microbiome balanced.
7. Prioritize Restorative Sleep
Late nights are inevitable during the holidays, but maintaining a wind-down routine is essential. Try herbal tea, magnesium supplements, or screen-free time to relax before bed.
8. Enjoy, Don’t Obsess
The holidays are meant for celebration! Savour your favourite foods and drinks mindfully, focus on quality over quantity, and let go of guilt to fully embrace the joy of the season.
Alcohol-Specific Tips
Alcohol can add to the festive cheer, but it often takes a toll on energy and health. Here’s how to minimize its impact:
1. Drink Sulforaphane-Rich Smoothies Beforehand
Sulforaphane, found in broccoli sprouts and other cruciferous vegetables, supports liver detox pathways. A smoothie with broccoli sprouts, spinach, lemon, and ginger a few hours before drinking can boost your liver’s ability to process alcohol.
2. Pair Alcohol with Protein
Eating protein beforehand can slow alcohol absorption and stabilise blood sugar levels, reducing cravings for sugary mixers or late-night snacks. Options like boiled eggs, nuts, or Greek yogurt work well.
3. Hydration Is Key
Alcohol is dehydrating, so follow the "one-for-one" rule: alternate each alcoholic drink with a glass of water. Aim for at least 500ml of water per drink to stay hydrated and reduce next-day sluggishness.
4. Choose Lower-Sugar Drinks
Opt for spirits with soda water and lime, or dry wines instead of sugary cocktails. This helps keep blood sugar stable and minimizes the calorie load.
5. Support Your Liver
A good multivitamin with B vitamins can support liver function during periods of indulgence. Incorporating antioxidant-rich foods, like berries or green tea, can also help mitigate alcohol's oxidative stress on the body.
Work with Me to Feel Your Best This Holiday Season
Feeling overwhelmed by the thought of managing your health during the festivities? I can help you navigate the holidays and beyond with personalized nutrition and lifestyle strategies tailored to your unique needs.
Book a free 20-minute Health Review call with me today, and let’s create a plan to keep you energized, balanced, and thriving—not just for the holidays, but for life.
Click here to schedule your call and start your journey to renewed energy and vitality!
Sound good? Book in a free 20 minute Health Review call and see if we can work together.
I'm Gemma Westfold, BANT registered Nutritional Therapist.
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