Q: After the holidays, with lots of sugar and “treats,” I’m having a hard time getting my family back into a groove with healthy eating and energy levels. Do you have any advice on setting the re-set button post-holidays?
A: Oh holiday eating! I think we all do it, putting a pause on our healthy habits in the name of celebration, and taking a minute to get back on the bandwagon once the new year rolls in. The two main systems that “take the hit” when we splurge like this are our digestion and our blood sugar regulation, so focusing any re-set attempt here can be the most fruitful. It’s good to keep in mind that when we take care of our own digestion and health, we immediately pass those benefits onto babies who are breastfeeding, and even on to older kids who pick up on the behaviors that we model. So taking care of ourselves is just as important as taking care of our families!
Digestion
To digest well, we need to be in a calm state of mind. Now, I know this isn’t easy as we run around trying to manage our lives, but something as simple as taking a deep breath (or three) before we start to eat can make a huge difference. Even though kids may or may not join us in this small ritual, they are such little sponges that our sense of calm will often help them chill out too. Another practice that can support our digestive system is drinking a small glass of warm water, either plain or ideally with a squeeze of lemon for a splash of apple cider vinegar, a little while before eating (10-30 minutes). In general, warm, watery foods are easier to digest than cool, dry foods, so putting emphasis on soups, stews, porridges, and gravies (in place of salads, crackers, yogurt, sandwiches, etc.) can really help wake back up a belly that has been bogged down by cookies, pies, and perhaps a few holiday cocktails.
Blood Sugar Regulation
As for blood sugar regulation, I think it’s really helpful to remember that our bodies have a lag-time in terms of the amount of insulin that they produce. Insulin is the hormone that ushers sugars into cells to be used for fuel, thus playing a huge role in regulating our blood sugar and energy levels. To put it simply, when we spend a month or so eating more sugary foods than normal, it takes our bodies a month or so afterward to re-regulate. So, along with implementing the following tips, I urge you to have patience with yourself (and your kids). To help keep blood sugars stable throughout the day, our best approach is to eat less sugar (including carbs), and to make sure that we eat fat and/or protein with every meal. This means whole-grain porridge with nuts and butter or coconut oil instead of cereal and milk, a warm burrito with beans, cheese, and meat instead of a sandwich with bread, and a hearty soup instead of a bowl of pasta. Snacks are a place where we often pack in the carbs and sugars and forget about fat and protein. Here are a few of my favorite blood-sugar balancing (and delicious) snacks:
- Shredded coconut (big shreds, not tiny sprinkles)
- Nuts (along with a few pieces of fresh or dried fruit if you’re needing some sweetness)
- Cheese
- Hard boiled eggs
- Beef/turkey/salmon Jerky
- Veggies and hummus
- Avocado
Good-for-you Chocolate Truffle Treats
Ingredients
- 3 ounces chopped dark chocolate (us 64% cacao or higher to minimize sugar and maximize flavor, use baking chocolate to avoid refined sugar entirely, adding a couple extra dates to sweeten)
- 2 tablespoons water
- ½ cup walnuts, pecans, almonds and/or peanuts (depending on taste and budget, adding a teaspoon of coconut oil if you use almonds, which are drier than the other nuts)
- 1 tablespoon cocoa powder (unsweetened)
- 1 cup dates, roughly chopped (without pits)
- Sea salt (to taste, I love salty-sweet, so I use a few pinches)
- ¼ cup finely diced dried fruit of choice (cherries, apricots, prunes, cranberries, raisins, depending on taste and budget)
- Few tablespoons shredded coconut, for rolling finished truffles in (toast the coconut lightly if you like that roasty-ness)
Melt chocolate and water together in a double-boiler until smooth and shiny, set aside. Place nuts, cocoa powder, dates, and salt together in a food processor and pulse until well combined. Pour in the melted chocolate and process again until smooth. Transfer to a bowl and stir in finely-chopped dried fruit. Now it’s time to taste it! Add more salt if desired, a little more dried fruit if it’s not sweet enough for you, or more cocoa powder if you’re not getting that chocolate hit that you need. Now roll out balls (about 1-2 teaspoons each) in your hands, then roll the balls in shredded coconut to coat. Store in a cool place, keep refrigerated if your house is warm and you think they’ll last more than a few days; which they probably won’t!
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