‘Tis the holiday season, and it probably goes without saying that tis also the season for family gatherings, big dinners with friends, baking treats with the kiddos, and taking part in some beloved (and often sweet) traditions with the ones we love. Personally, I’m here for all of it. Eggnog and Christmas cookies? Bring it on! Turkey smothered in gravy smothered in mashed potatoes smothered in more gravy? Sign me up! I’m a big believer that living your healthiest and fullest life does NOT mean missing out on the good stuff, but that’s because I also happen to know that there are lots of ways to enjoy the foods and experiences you love without having to drive your body into toxic overload to do it. Here are three ways you can start planning ahead to ensure your holiday feasts remain tasty and bright no matter what food intolerances or sensitivities you might be working with:
1. Educate Yourself
The first and most important step is to educate yourself fully about the foods and ingredients you’d like to avoid. Many pre-packaged products and dishes include sneaky little ingredients you might never guess they would, unless you’ve done your due diligence to learn. For example, if you’re avoiding gluten, you should know that gluten isn’t only found in bread. Some baking powder, salad dressings, beer, soy sauce, meat substitutes and flavored potato chips have it too. If you’re steering clear of dairy, did you know that many pretzel rolls, sweet buns, chocolates, cream liquors and gravies use milk or cream in their recipes? Nowadays there are some apps you can download to scan barcodes at the grocery store, and find out whether a particular store-bought product contains an ingredient you’d like to avoid (some of them even help you find local restaurants that are likely to have dishes you can eat safely). Take some time now to read up on the foods you’re trying to avoid, and learn about some of the less obvious places it likes to hide. I also recommend getting into the habit of reading the labels of any packaged food– look specifically under the “ingredients” section, not the table of nutritional facts, and you’ll be able to see a list of everything that product contains.
2. Ask Questions And Speak Up
Your body’s comfort and wellbeing is nothing to be shy about, so here’s where I encourage you to own your needs, preferences and decisions with fierce pride! It might take a little practice at first if you tend to be more soft-spoken, or hate to feel like you’re “being annoying,” but believe me– there are ways you can speak up about food intolerances and sensitivities without rocking any boats or putting anyone out. I recommend the ole “ask-ahead-and-share” method which just means that you reach out to your hosts ahead of time (or to whomever invited you if you’re a plus-one), and share that you are gluten-free, dairy-intolerant, allergic to shellfish, sensitive to tree nuts, etc. This gives them an opportunity to plan ahead as well, and mitigates any awkwardness on the day-of. If the host is someone you feel more comfortable with, you might also inquire about the menu ahead of time to give yourself time to do your own research on the planned dishes before you arrive. Finally, if you’re the one hosting, why not ask any guests bringing potluck items to label their dish with its ingredients, or at least whether it contains dairy, meat, nuts, or gluten? There is never any harm in asking someone whether something they’re serving contains a food you need to avoid; just be kind about it, and confident in your choices. You never know if someone else was wondering the same thing, but too shy to ask.
3. Let’s Get Cooking!
Sometimes the best way to take charge of your own dietary restrictions is to empower yourself to get creative. Whether or not you happen to think you’re a “good cook,” there’s no better time to explore some new recipes that may have already been designed to make your holiday favorites accessible and healthful for you. Start by listing off any traditional dishes you really love to eat this time of year, and then do a simple online search for recipes that do a meatless, sugar-free, or other helpful version of that dish. You’ll find yourself revisiting a lot of the same sites, blogs and cookbooks too because many of them like to specialize in particular diets (paleo, for example), and once you find a couple you like, you’ll start to trust their recommendations. I love Deliciously Ella for plant-based recipes that are still positively decadent, and I’ll often wander over to Minimalist Baker too for vegan and gluten-free ideas. Once you get into the swing of cooking and baking to suit your own body’ needs, you’ll be excited to share your homemade offerings with others, and my hunch is that you’ll all be impressed at how good things can still taste, even without an ingredient or two! If cooking’s not your thing, start trying out some brands that cater to your dietary restriction; I’ve found a ton of awesome dairy-free and cane sugar-free dessert brands, for example, that I love to keep on-hand for hosting and last-minute potlucks.
Wherever your holiday season takes you this year, remember that while taking good care of your body should be a year-round priority, it’s especially important in the winter months. Cold and flu season is on the rise, airports and shopping areas tend to be more crowded, and scheduling stresses can be a little higher than usual this time of year, so give yourself extra rest when you can, practice good hydration, and be thoughtful about keeping your body’s inflammation low with consistent and mindful food choices.
From my family to yours, happy holidays and happy feasting!
Interested in trying a 21-day challenge to kick your New Year off right? Don’t miss my upcoming “Food, Body, Love Challenge” where we’ll explore a more positive, health-first relationship to food and body. Completely virtual, and only $35 to access, it’s a great way to show your body some extra post-holiday love this January!
In health ‘n Mellness,
xo