Aussie prawns, mango and passionfruit pavlova, that fun aunty who all the kids love and adore – the Christmas and New Year season often brings with it a plethora of parties, reunions and invariably, an insurmountable amount of eating. It can be challenging navigating what to eat and how to find the balance between joining in the fun and keeping digestion and overall wellbeing in check. Luckily, you have in your possession some helpful tips on this very subject.
Do
Consider overall diet quality. Unless you have significant gut sensitivities, one off-script meal or event will not likely set you back significantly. Enjoy the experience and meals with loved ones and get back to regular programming at the next available opportunity.
Prioritise wholefoods. A combination of protein, healthy fats and quality, in-season carbohydrates is important. Some favourites: omelettes with pumpkin, caramelised onion and feta; steak with parsley butter, flaky salt and wilted greens; nourishing chicken and lemon soup.
Stay well hydrated. Unexciting but essential. Hydration means fluid plus electrolytes – magnesium, sodium, chloride and potassium. Drinks like mineral or coconut water contain naturally occurring electrolytes. For a festive spin on hydration, flavour water with citrus slices and mint sprigs, or strawberries and cucumber slices.
Eat mindfully. The cephalic, or initial, phase of digestion, begins before we even eat! Pay attention to hunger cues, chew your food well and avoid drinking copious amounts of fluids with meals to aide digestion.
Pace yourself with alcohol. Include water in between drinks and have at least 2 alcohol-free days per week.
Don’t
‘Detox’ in January. This can lead to significant metabolic adaptations and a yo-yo dieting merry go round. Eating simply and taking a slower approach may be warranted but do avoid drastic dietary changes.
Stress. Allergies aside, most people have some flexibility and can bounce back from almost anything. Follow the rest of the recommendations outlined here and you’ll be grand.
Practical recommendations for a peaceful season
- Eat starchy carbohydrates towards the end of your meal. Follow roast beef, seafood, salad and veggies with any rice or potato for more balanced blood sugar. As a bonus, prepare starches ahead of time and reheat to create resistant starch, a prebiotic fibre that helps modulate the microbiome.
- Digestive enzymes are your friend. Low enzymatic function often prevents tolerance of certain foods. Enzymes like lactase (for milk lactose) and cellulase (for plant fibres) act as catalysts, breaking down food chemically so your digestive system relaxes – no bloating or post-trifle naps.
- Movement is still important. Time in nature calms the nervous system and gut-brain axis, promoting relaxed digestion and reducing hypersensitivity to foods or stressors.
- Plan ahead. For a long Saturday lunch, prioritise stress-free days prior: get good sleep (dim, warm lighting aids melatonin release) and eat simple, well-tolerated foods.
For those with coeliac disease or an allergy of any kind – remain aligned with your required diet. If eating at home, ensure your kitchen is certified gluten/nut/allergen free and be sure guests are aware, so they bring allergen-friendly foods (or just the wine). If dining elsewhere, bring a dish to share so that you can be sure you have something nourishing to eat.
Finally, a recipe as a homage to the panna cotta of my dreams, enjoyed at The Gunya at Paperbark Camp, Jervis Bay. Digestive friendly with its hydrating, silky texture and seed-free strawberries (pips sieved), it provides protein, healthy fat and calcium from the dairy to stabilise blood glucose and support smoother digestion.
Strawberry and Basil Panna Cotta
Begin this recipe a day ahead. Makes 4 servings
Ingredients
600ml milk
100ml cream
3 titanium gelatin sheets
20g fresh basil leaves
100g honey (or raw sugar)
1 tsp vanilla extract
Topping:
250g strawberries + 1 teaspoon raw sugar.
Lemon zest (optional, but does make the strawberries sing)
Method
- Heat milk, cream, honey, vanilla and basil leaves over a gentle heat. Bring only to a simmer, turn off and leave to steep for 45 minutes.
- Dissolve gelatin sheets in cold water. Reheat milk mixture briefly, then stir in gelatin. Strain into 4 ramekins or glasses and refrigerate for 4-6 hours or until set.
- Heat the strawberries with the sugar. Strain if required, then serve atop the unmoulded panna cotta. Garnish with fresh basil leaves and lemon zest.
The statements made in this article are of a generic nature only. Please consider your individual needs and circumstances. Contact us today.
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