How To Keep Your Blood Sugar Stable While Enjoying Holiday Foods
From the start of fall to New Year's Day, we are exposed to pumpkin spice everything, rich and creamy holiday comfort foods (buttery mashed potatoes, pumpkin pie…..) and party cocktails galore.
So how do we enjoy our favorite holiday treats without spiking our blood sugar?
As a Holistic Nutritionist and Mindset Emotional Eating Coach, here are my top 5 tips for maintaining healthy blood sugar levels so you can fully engage in holiday festivities:
1. Practice Mindful Eating
It's completely ok to have your favorite dessert on hand and to indulge in that treat. It’s when we repeatedly indulge in large quantities all of the time, that we get into trouble.
This tends to happen with leftover Thanksgiving sweets, for example. Instead of keeping three different types of pies in your kitchen, send family members or friends home with a few slices. You don’t have to deprive yourself of eating these tasty desserts, but indulging in leftover pumpkin pie every night for three or four days can take a toll on blood sugar.
2. Sneak in a Workout
If you know you're going to your bestie's Friendsgiving, go for a quick high-intensity interval training (HIIT) workout. Not only do you get a great sweat in a short amount of time, but it also revs up your metabolism and stabilizes your blood sugar. If you have extra time, add in some strength training.
3. Eat Satiating Snacks
Eat protein and fiber-filled snacks before you go to a holiday gathering. Oftentimes we fill up on pigs n blanket, cheese/crackers, chips/dips, etc., once we arrive at a party because we've been waiting to eat and starving ourselves all day to eat. I highly encourage snacking on nourishing and satiating food beforehand so your blood sugar is stable and so your brain can make wiser, healthier decisions and keep you from spoiling the main event: your dinner.
Protein bars, nuts, and flaxseed crackers are some of my favorite snacks to munch on before social events. I know they'll keep me full and won't spike my blood sugar.
4. Plan Ahead
For people with dietary restrictions, like myself, it's so important to plan ahead. You don't ever want to be caught somewhere with nothing to eat. You're either going to be so hungry that you eat whatever you see and subsequently feel unwell. Or you'll get miserable and hangry without any options.
I always encourage anyone with specific food needs to bring options that are allergen- and dietary-restriction-friendly, whether they're at their mom's holiday party, a work event, or a social gathering.
5. Drink in moderation.
Alcohol can disrupt your sleep and spike your blood sugar. I recommend sticking to a two-drink max, spread throughout the night—sip and enjoy, don't down it! And always double fist with water.
The holidays are a time to spend in the company of loved ones, and this year is particularly special since many people didn't get to do that last year. Be sure to be mindful, eat great food, and soak up quality time with the people you love—all while sneaking in healthy decisions throughout the day.
Jessica Kishpaugh is a Holistic Nutritionist & Emotional Eating Coach, Owner of LoYo Wellness in Wyckoff in Bergen County NJ (www.loyowellness.com) and Founder of The LoYo Method intuitive eating and sustainable weight loss program. Jessica specializes in healthy and sustainable weight loss, intuitive eating, emotional eating, stress reduction and mindfulness.
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