It’s no secret that the holidays are not kind to your waistband. While you are ultimately in control of your eating habits, the holidays bring out the cookies, pies, treats, and other carb-centric foods that test your willpower. It all starts at Halloween with lots of candy and snowballs into Thanksgiving. You only go downhill from there to the New Year, when you make a promise to yourself to lose weight and eat healthier foods.
People attend parties, head to malls, and go all out during the holidays. Between all of that and stress that comes with holiday travel, it is very easy to resort to food for comfort and stress relief. The stomach, however, can only hold so much food before it reaches capacity. Consider the fact that an average adult stomach is similar to the size of a clenched fist. Now consider how much the average person eats during the holidays and you have a problem.
When empty, the stomach can hold 2.5 ounces and expand to hold one quart. Filling your stomach to maximum capacity can cause bloating, indigestion, and even nausea. If you want to banish feelings of bloating and lethargy, nutrition experts want you to follow the following tips during the holiday season.
Don’t Save Calories For The Party
A common mentality is, “I’ll save my calories for the holiday party.” When you eat consistently throughout the day, though, you actually eat less at a party. The reason for this is because waiting too long between meals can lead to ravenous hunger. That means that once you see the spread at the party, you’ll eat everything as quickly as you can, leading to bloating and indigestion. Instead of “saving” your calories for one meal, try to eat more frequently throughout the day to support your digestive system.
Limit Alcoholic Drinks
In addition to carb-centric dishes, alcoholic beverages tend to contain a lot of empty calories. Holiday celebrations and alcoholic drinks seem to go hand in hand, and eating a heavy meal along with lots of drinking will only make your stomach hurt. Alcohol can slow digestion because it is an inflammatory substance. It also can increase feelings of lethargy and can cause the body to retain water. Swelling in the body as a result from alcohol consumption can cause bloating, gas, and stomach discomfort. To prevent this from happening, drink water throughout your meals and indulge in non-alcoholic drinks. Seltzer water with tart cherry juice and lime is a great antioxidant-rich holiday drink!
Recognize Your Triggers
When you attend a party, you are typically at the mercy of whatever the host is serving. That means that you may not necessarily know what went into every dish. When you know what ingredients trigger digestive discomfort and belly bloat, you can eat accordingly. Be aware of food intolerances and other triggers around the holidays, so that you can limit your consumption or avoid them completely. Ask the host of the party what they are serving and what ingredients are in the main dishes. Don’t forget that you can always eat before you go and bring a dish that you know is safe for you to eat.
Make Food Swaps
The great thing about cooking nowadays is that you can find healthy alternatives to classically unhealthy dishes. If you want to use coconut oil in place of butter you can easily find a recipe with that swap. If buttery mashed potatoes triggers bloating, consider making a lighter, healthier alternative like cauliflower or rutabaga mash. Sweet potatoes may also be easier on your digestive system. Additionally, overly salty foods tend to be harsh on the stomach, but you can work around that with other seasonings. Use powerful herbs and spices to achieve the flavor you want. If swapping ingredients seems like too much work, though, you can always eat mindfully, focusing on moderation. Divide your plate into thirds: produce, lean protein, and your favorite side dish.
Don’t Forget The Greens
Hey, folks, vegetables belong on every table, even the ones at holiday parties. Whether it’s a kale salad, grilled asparagus, roasted root vegetables, or sautéed chard, scoop a good-size portion onto your plate. Make sure that these vegetable dishes comprise at least one-third of your plate. Increasing your vegetable intake means that you’re adding more fiber to your diet. Vegetables also come with an array of vitamins and minerals that benefit different organs and systems in the body. Fiber, in particular, helps to improve digestion and works to relieve bloating or indigestion.
