Holiday Eating After 40: 5 Rules to Prevent Bloat, Cravings & Weight Gain

Today I'm sharing five key strategies to help you avoid overindulging during the holiday season, which will inevitably lead to you feeling more fatigued, more bloated, and just bad about yourself. I want this holiday season to be an opportunity for you to lean into feeling really good instead of putting yourself on the back burner and pulling yourself out of a big hole on January 1st. Now, the holiday season is such a magical time of year with the ability to spend more time with family and friends, create so many incredible memories, share meals together, but it can also lead to a lot of overindulgence, peer pressure, and feeling more tired, feeling more bloated, feeling more off track with your health, and feeling inevitably guilty. So with how busy the holiday season is, a lot of people will put themselves on the back burner during the month of December and then abandon the habits that they know make them feel good and then tell themselves, I'm just gonna get back on track in January. But you can't just indulge for the entire month of December and then expect to, quote unquote, detox in January and make up for the damage that's been done. In today's episode, I'm sharing five key strategies to help you stay nourished without feeling overly restricted. I wanna talk about resetting your mindset so that eating a lot of ultra processed foods doesn't feel as tempting to you and share how you can enjoy the holidays without feeling the need to be perfect. Now let's start with the fact that during the holiday season there are a lot of things that will work against you as far as making it easier for you to feel the temptation of overindulging. And I want to call those out first. You may be spending more time at home with time off during the holidays where you're just around more food than you're used to. 2. The food industry is marketing a lot of their ultra processed foods, their seasonal varieties of ultra processed foods that are going to increase your desire for those and likely purchases of them. They're going to be in your house, they're going to be at, maybe even in your break room if you are at work. And these are hyper palatable foods that are high in salt, sugar and fats that lead you to feeling like you have no control over how much more you consume because of the way that the food scientists design them to be hyper palatable. So understand that there's a lot of money in food marketing and in the food industry, the big food industry, where they want you to be hooked on your on their products and they specifically design products to feel nostalgic and like you have to have them as a part of your Christmas holiday or your holiday season in order for it to feel like the holidays. And so much of that is not the case. The third thing is that you're going to be likely at more holiday parties, at celebrations with more tempting foods around you and a lot of people around you that are eating those tempting foods. Your kids have celebration after celebration after celebration that are going to include more highly processed ingredients. Where as a parent you're thinking like, how is this our societal norm? At least that's the case for me. And five, you're getting unhealthy gifts very often from friends and family. Alcohol, drugs, chocolates, cookies, all the things that people choose as gifts during the holiday season that you're going to be surrounded with more. So these are all working against you, but it doesn't mean that that's what you need to default to. So I want to talk about the five key strategies that will help to set you up for success. Strategy number one is to stop thinking about food as just calories and weight gain and to start thinking about your gut health. So if you have a condition like type 2 diabetes, heart disease, a number of different conditions, or even just symptoms that you're experienc experiencing that you're trying to improve, whether it's bloating or constipation or diarrhea or fatigue, overindulging for weeks during the holiday season will be harmful to your health. And I want you to zoom out to really acknowledge that that is the case. Because so often most people think about the holidays as just, oh, I'm gonna have extra calories. And that may lead to me gaining a few extra pounds, which will lead to me needing to work out more during the month of January to quote unquote, burn off those calories. But this is such way to think about food. It is so much more than just calories given that food impacts every single cellular process in our body. It is literally our genetic code for how our body functions and it shapes your gut microbiome. So after just a few days of overindulging in foods that are less optimal, that are going to increase more of those harmful bacteria and impact the release of chemicals that your bacteria release. This impacts your gut microbiome and then your gut microbiome has the potential to release more of these pro inflammatory chemicals while also not releasing the beneficial chemicals that help you improve various symptoms that you're experiencing. So this is where you'll start to notice symptoms like fatigue, brain fog and even more cravings. So when you think about indulging in some of these foods, it may not be worth it to you when you think about the fatigue that you're going to feel, the brain fog that you're going to feel, the heightened cravings that you're going to feel. But when you're thinking about it as just like, oh, I might gain a few extra pounds, then it seems worth it. And so if you think about the impact that these foods, specifically more of the harmful foods for your gut microbiome, like foods that are high in added sugar, foods that are highly refined, foods that are high in unhealthy fats like your salamis and other foods like that, alcohol being another one, that all have a negative impact on your gut. If you think about that and then the downstream effect of the symptoms that that can create, it help you stay on track in a much easier way where you recognize you just want to feel good during the holiday season. You actually want to be present for the memories instead of feeling like you're just eating at every single holiday event and then leaving feeling so bloated or constipated or extremely fatigued or not able to sleep that night because of the stimulation. And so we want to work on avoiding those foods as much as possible in the different settings that you're in and reshaping that from a mindset standpoint. And then a second part of that is layering in the foods that you know are going to be supportive of your gut. So there's so much of this idea around restricting calories in order to save up for more indulgent calories. And the idea of this concept could not be more off track from a true nutrition standpoint. We want to layer in the foods that you know are going to support your gut health. So for instance, if you're eating breakfast that morning, we don't want to think about, okay, I'm just going to have two eggs and then nothing else because I don't want any additional calories. Let's think calories in the form of adding onion to that egg scramble or mushrooms or spinach or arugula, not that these have significant caloric value, but you want to think about things that you can layer in that help with supporting your overall gut microbiome and helping to offset inflammation and helping your gut release more of these anti inflammatory chemicals. Strategy number two, consciously enjoy your treats with better for you ingredients. There's nothing wrong with enjoying your less optimal holiday foods as as you do this consciously. And by consciously, I mean thinking about the ingredients that you're putting into these recipes. Now in the Bean Collective, my membership, we release hundreds and hundreds of recipes for our members that are included in the weekly meal plans. And we have a lot of holiday recipes that we create for this season that are with better for you ingredients. So, for instance, something like the peanut butter blossom cookies. These are a variation of the nostalgic peanut butter blossom cookies with the Hershey's Kiss in the middle that many of you have probably eaten during the holiday season that have their base in almond flour, so they have less added sugar, or so they have less refined flours, they have a small amount of added sugar, much less than the traditional kind. There's one cup of peanut butter in it so that you have more of those healthy fats. And then in the recipe, we recommend doing something like a huge chocolate bar or a hue chocolate square on top instead of something like the Hershey's Kiss. So this is just one example of a recipe that you can modify to improve those ingredients that are going into your body so that you can feel really good. And we'll include, I have a link to even those peanut butter blossom cookies that we can include in the show notes for you. So that means having foods with better few ingredients without all the preservatives and additives. If there's something that you know is overindulgent that you want to incorporate into the holiday season, then do so, but make it homemade and think about any swaps that can be made that don't diminish the overall flavor of the dish. So for instance, every single year on the holidays, my mom makes a pumpkin cheesecake that everyone looks forward to that she's modified many times to make it just slightly healthier. And that is based in whole food ingredients. And so this we enjoy. I have a piece of. I don't feel guilty and I continue to move on. Being conscious also means planning for these things in advance. And so often during the holiday season, we slip into this holiday autopilot eating, where whatever's in front of you, you're going to put into your mouth. So there's the leftover cookies in the break room or the candy canes at the bank, or the random chocolates in the pantry, or the cookies that are being brought home by your kids. And a lot of these small bites can add up that lead to these indulgences that increase and drive more of those cravings. So your tast buds crave what you feed them. And it is extremely common for you to experience more cravings when you are exposed to more of these sugary foods that impact your taste buds and that also change your gut microbiome. So the idea is that you want to plan for these things in advance instead of just going down the route of uncontrollably and without much thought, putting a variety of different treats into your mouth. Think about this intentionally. Is it worth it? Is it worth putting into your mouth? Is it worth consuming? Will you really enjoy it? And being really conscious around that and asking yourself, am I desiring this because of boredom, stress, or just habit? Is this something that, you know, I've had in the past during the holiday season that I don't really like that much, but it's just part of this, you know, like, tradition that I feel like I have to have because maybe you don't have to have it in order for you to, to actually feel good and stay more on track with your health goals. So the reflective question that I would ask is, is this food worth it, given how it will make me feel physically and emotionally? Strategy number three. Do not save up on your calories. Proactively fuel your body in order to help you stay on top of your hunger and cravings. This is one of the biggest issues that we see in thousands and thousands of people who have gone through my coaching programs, is that during the holiday season, it feels like a good idea to skip on calories earlier in the day so that you can save up for calories later at night at your events. And this is extremely common. So you'll skip breakfast, you barely eat lunch because you're preparing for going to the events that you're going to, and you're trying to fit everything in with Christmas shopping and wrapping and all the things. And you're quote, unquote, saving room for the party. And then you arrive, you're starving, and you end up not only overeating on the appetizers and the entrees and the desserts, but you also likely will make choices that you otherwise would not have if you did not reach that point of extreme hunger when you arrived. So restricting all day leads to more cravings, it leads to blood sugar crashes, it leads to overeating. And the way to get ahead of that is to have a breakfast that's rich in protein and fiber and a variety of phytonutrients as we try to incorporate into all of our recipes. Also eating balanced meals throughout the day and, and then maybe even eating A snack before you get to that party. So when it comes to breakfast, you want to fuel on something that is going to give you at least 25 grams of protein and at least 5 grams of fiber to help you feel super satiated. Breakfast sets the tone for the day. So some of these examples can be recipes like we have from the Bean Collective. We can link a few of them in the show notes, but things like a pancake sheet bake, which is a amazing spin on traditional pancakes that you actually make in a blender and then pour into a baking sheet and then you throw into the oven and then you cut kind of like a piece of cake. This is McKinley's absolute favorite. There's protein powder in the batter, so that's the sweetness in addition to banana. And she'll eat that and literally start clapping and singing Happy Birthday because she thinks that it tastes like cake. So something like the pancake sheet bake, super satiating. The Lemon Blueberry yogurt bowl. This is another fan favorite from the Bean Collective or even our cheesecake Chia Pudding. All of these recipes can help you stay in control of those cravings and also taste really good because you do not have to sacrifice flavor. That is one thing that is so important to really understand is that you can still really enjoy the foods that you're eating while also staying on track with your health goals. Another recommendation that I would make is to have a smoothie prior to your event, to have a pre party snack like a turkey veggie roll up or hard boiled eggs with some fruit or a handful of nuts or something that's going to give you a little bit of protein, some fiber and healthy fats to really create a level of satiety. So your key takeaway here is that when you nourish throughout the day, you show up for the event more grounded and in control of the food choices that you're making. And we will link those recipes in the show notes. Strategy number four Create boundaries around alcohol. Holiday parties are filled with alcohol can disrupt your gut microbiome. It will automatically impact your sleep, which you can see if you wear a wearable device. You'll immediately see an impact on the quality of the sleep that you got that night. It will impact your cravings, increasing your cravings and so much more. So if you choose to drink alcohol, do it intentionally and set boundaries around the consumption of alcohol. So go into the event with a plan on what you are drinking and how many drinks you're going to have. Set a non negotiable boundary where you say, I'm only going to have one glass of wine wine at this event tonight, or I'm only going to have two glasses of wine at this event tonight and know that then you'll pace yourself throughout the night. So for instance, if I'm only having a glass of wine at, you know, a holiday party, which, you know, some parties, I, I don't drink at all. But if I'm having one glass of wine and I know that, then I'm not going to start the night with wine when everyone else is. I'm going to save that glass of wine for when I'm having dinner or later into having appetizers or something along those lines so that you're able to pace yourself throughout the night. This makes a huge difference. Also, staying hydrated with drinking water, a lot of times I'll ask for soda water with a lime if we're at a restaurant or even at friends houses so that you can still enjoy something even in a wine glass without having the alcohol. And then try and cut yourself off from alcohol three hours before bedtime. This will also help to mitigate some of the impacts that the alcohol will have on sleep. One other thing that I want to add is not only is alcohol problematic on its own with the impacts that it has on so many different areas of our body, with it being a known toxin, but also in the way that it impacts our food choices. So oftentimes we'll see women that we work with where they go in with a great plan, but then they have two glasses of wine and then by the middle of dinner, they're going in for seconds, they're going in for two helpings of dessert because they're like, oh, I don't need to be so rigid. I can just enjoy the moment. And that's a form of self sabotage. Gosh, it's not you talking, it's the alcohol talking. So being able to have an amount of alcohol, that's not going to increase the desire for foods, that's going to set you off track with your health is also extremely important. And then strategy number five, practice self compassion and self reflection. If you overeat, if you skip a workout, if you indulge more than you plan to, you have not failed. You are a human, especially as a busy mom that is juggling so many things. I completely understand that you are not going to have time to work out. I will not have time to work out. Every single day of the holiday of December where there are times that you go to the Christmas party You go to the Grinch play, you go to the different things and that leads to not having so much time for the workout. And you have to give yourself compassion. This is not the time of year that you aim for perfection, but definitely is a time that you can still keep yourself on track to the best of your ability. So this is a key mindset shift that we teach in our programs. A lot of times people will wait until the perfect, quote unquote, perfect time in their life to sign up for one of our nutrition programs. And actually we just finished the November cohort of the Bean Collective Kickstarter and someone said in our last call, I am so happy that I signed up when I did during the holidays, during, you know, the Thanksgiving holiday, because I thought that that would be a really bad time. But the busiest time was the perfect time for me to be part of the program because I had the, the structure, the support, all the things. And so I was not perfect. But it was my most successful holiday because I was able to practice being super intentional while also giving myself grace at the same time, which I've never been able to find a balance of before. So the idea is that there is no such thing as failure. It's just learning opportunities. Just learning opportunities is the key mindset shift that we work on in my coaching programs because it is so key for supporting your long term success. It's not about thinking that you can never mess up. It's about learning from it and then bouncing back as quickly as possible. So I want you to reflect on what led you to that moment and then adjust for it the next time. I don't want you to think about jumping to a detox diet or some kind of punishment or this mindset of like, I'll start over on Monday, just be compassionate, be reflective and recommit. It does not mean that you will not have any holiday treats. I personally am hosting a cookie decorating party next week with a bunch of my mom, friends and their kids. So we're going to have approximately 15 kids just like running all over decorating cookies. And I'm hosting an actual cookie decorating party, right? I mean, the cookie dough that I'm going to make is the base of the Christmas cookies that we have in the Bean Collective. So it's almond flour based that helps to decrease some of that glycemic response compared to something like white flour. And I'm going to be really intentional in all the toppings that we have. There won't be any artificial dyes. We're going to keep it as low in sugar as possible, but it still will have sugar. And so I think that something like having a holiday cookie party, it fills me with so, so much joy. I'm so excited for it. And of course I'm going to have one of the cookies at the party as McKinley is decorating them or as my kids are decorating. And so that something that I'm going into knowing that that will take place, that I will not have any shame for, I won't have any guilt for. I'm going to enjoy the moment, but at the same time, I'm not gonna let it spiral into me eating 10 cookies that night once everyone has left. Right? And so I think that is the biggest aspect is giving yourself the grace so that it doesn't lead to guilt, that leads to overindulgence later on at night or, you know, like eating more cookies out of your pantry. The goal is to become more self aware, not self critical. And that is one of my greatest pieces of advice for you is to continue to be self reflective in everything that you're doing. Okay, so those are my top five strategies. Number one, stop thinking about food as just calories and start thinking about your gut health. Number two, consciously enjoy your own treats with better for you ingredients. Number three, don't try to save up for calories. Proactively fuel your body so that you can stay in control. Strategy. Number four, create boundaries around alcohol and Strategy five, practice self compassion and self reflection. The holidays are a few days. It is not an entire season. I want you to remember that you deserve to enjoy them. You deserve to enjoy that time with your family and your kids and making those special memories without feeling the guilt or the shame or the burnout that comes on the other side. I do not want you to jump into January feeling like you need to follow a cleanse or some kind of extreme diet to work yourself out of a hole that you've created in December. Although I would love for you to join us in the being collective Kickstarter in January. But it is in no way a cleanse or a quick fix diet. It's really the structure, the science based structure that will help to set you up for success not only in 2026, but long term. And one thing that I want to end with is that if you are getting value from this podcast or you're watching on YouTube, I would appreciate it if you could subscribe to the channel, subscribe on the podcast, subscribe on Apple or Spotify, subscribe on YouTube. It makes such a difference for the content that we're planning on building in 2026 and being able to continue to support you in feeling good, decreasing inflammation, improving your blood sugar control, and taking an empowered approach to your health. I'm wishing you a happy, healthy and joyful holiday season and I will see you soon.