Tips for Staying Healthy During the Holidays Part 2

Here’s Part 2 of Dr. Will Cole’s tips for staying healthy during the holidays. Missed Part 1? You can read it here.

Be sweet on grain-free desserts.
If you are hosting, or just bringing a dish to a party, you can make a delicious dessert using gluten-free and grain-free flours like coconut, almond, hazelnut, and tapioca. These allergy-friendly desserts don’t exclude anyone, and since grains aren’t always the best option when it comes to healthy eating, you can feel better about having a little something sweet. There are many recipes online for delectable grain-free desserts, so browse a bit and have fun! 

It doesn’t have to be all about the food.
What if the food doesn’t really matter? What if, instead of worrying about eating, you focus instead on relaxing and enjoying the good time with your family and friends? Remember stress isn’t good for your health, either, and healthy eating needn’t be a source of anxiety. Make a conscious effort, logical choices, then relax and enjoy yourself. Being a nervous health zealot is never necessary to make healthy decisions in a sustainable and realistic way.

Know what’s coming.
Knowledge is power when it comes to making the healthiest choice. If you’re going out to eat, check the restaurant menus beforehand to ensure you know your options and what you can and cannot substitute. You could even call ahead to make arrangements for any special preparations. Good restaurants will accommodate. You could also eat ahead of time if you know wherever you are going isn’t going to have acceptable options for you. Remember, food is only part of any gathering—the real point of getting together is the people.

Leverage the buddy system.
It’s a lot easier to stick to your goals when you have a partner who vows to do it with you. Find someone who can accompany you, so you can encourage each other to stick with your goals. This can also make your health journey feel less lonely (and I guarantee you are not the only one who wants to come out on the other side feeling good about themselves!). If it’s a potluck-style event, you could team up to make a healthy contribution to the meal. This makes less work for you, and more delicious options to choose from.

Practice moderation
There’s no doubt that alcohol can be inflammatory, specifically due to the burden it puts on your liver and digestive system. To indulge more responsibly, look for cocktails made with gut-healing, anti-inflammatory ingredients like ginger, kombucha, and water or coconut kefir. Also choose better alcohols in moderation—the least inflammatory are grain-free options such as hard cider, tequila, brandy, cognac, rum, and red wine. In fact, a glass of red wine every once in a while has been shown to decrease inflammatory CRP, so have a little if you so desire. 

Keep it moving
With our busy schedules, it can be tempting to put self-care activities like exercising on the back burner. However, exercising is essential for keeping inflammation at bay. Studies have shown workouts such as yoga and tai chi are powerful inflammation calmers, so make sure you’re adding some movement to your days. Besides, the stress-relieving qualities can help you keep your cool, even at the most challenging of get-togethers.

Take care
Life stress and burnout can keep you from expressing your full, generous, loving nature, and it’s also been implicated in many different health issues, including increased inflammation. According to research, just 12 minutes of meditation every day can decrease inflammation, so consider making a few quiet minutes of sitting part of your daily routine. If meditation isn’t your style (or even if it is), you could also practice the Danish concept of hygge, which is basically the art of cozy—a perfect practice for the cold winter months.

Pass it on
Use gatherings with friends and family to share some healthy foods that you enjoy, but that your loved ones probably wouldn’t otherwise get to try. I’m planning on bringing some plant-based keto recipes to my next celebration, to show my family just how delicious clean eating can be.

Spice it up
Turmeric is a spice well known in the wellness world for its next-level inflammation-fighting abilities. Curcumin is the compound found in turmeric that is responsible for its ability to down-regulate inflammation. Cooking with turmeric is a great way to incorporate this anti-inflammatory action into your wellness routine, but taking a supplement around the holidays can be even more effective for a higher potency dose of those anti-inflammatory capabilities. Look for a supplement that contains piperine, since it can increase the bioavailability of curcumin by 2,000 percent, and aim for a dose of about 10 grams per day.

Recalibrate your gut
Your gastrointestinal tract, including the microbes living inside your gut, are a foundation of your health. Inflammation can compromise your gut lining, which can lead to chronic inflammation. Probiotic supplements deliver beneficial bacteria to your microbiome for gut healing, so arming yourself with probiotics during the holiday season can ensure your gut has the best possible chance at thriving and fighting inflammation. Look for probiotics with at least 10 billion CFUs, that contain Lactobacillus and Bifidobacterium strains. These are the good bacteria that have specifically been shown to decrease inflammation.

Well there you have it. You can now fill up your toolbox with these tools so you can have holidays that are not only joyful but healthy! Which tips are you applying first? What strategies work for you? Let us know! We’d love to hear from you!

Love and blessings,

Dee, Sean, Jenny and Tina