gluten free – watercress words by Dr Aletha

What do marshmallows, pumpkins, eggnog, popcorn, and pears have in common?

They are foods associated with holiday recipes, and they’re mentioned in songs about Christmas. You’ll also recognize less everyday foods like chestnuts, figgy pudding, collard greens, and wassail.

Recipes from Holiday Carols

We enjoy holiday traditions of eating and drinking special foods and beverages; we even sing about them. But these can cause problems for people who need to manage what they eat and drink for medical reasons.

Nutritional management is vital to managing these conditions-

diabetes and high cholesterol
celiac disease/gluten sensitivity
nut and other food allergies
lactose intolerance
overweight/obesity
alcohol dependence
heart, kidney, and liver dysfunction
pregnancy
migraine
hypertension
irritable bowel syndrome

Practical tips for planning Holiday parties and meals

Planning ahead to manage holiday stress applies to cooking, entertaining, and eating during the holiday season.

If you plan and prepare holiday meals and parties, remember some attendees need to avoid or restrict certain foods. Offer an ample variety of food and drinks so your guests will find something that works for them.

If you have houseguests, they will appreciate your asking them about dietary needs or restrictions so you can have food available to meet their needs.

If you have special food needs, it is wise to offer to bring a dish to an event or take food to eat if you will be someone’s houseguest.

a table setting at a holiday brunch I attended

Healthy Eating and the Holidays

The Centers for Disease Control and Prevention offers tips for healthy eating for people with diabetes through the holidays. These are also helpful for others. Click the above link to learn how.

‘Tis the season for family, festivity, and food—lots of food. How do you manage diabetes during the holidays when food temptations are just about everywhere? Try these tips to help you stick to your diabetes meal plan this holiday season.
from the Centers for Disease Control

Tips for Everyone at the Holidays

You can still enjoy your favorite holiday treats in moderation. Focus on dishes you really love and can’t get any other time of year.
Sometimes there are too many holiday treats to fit into one meal. Instead of overeating, ask your host if you can take a favorite treat home for later.
Fill at least half your plate with vegetables and leave less room for unhealthy food.
Eat slowly. It takes at least 20 minutes for your brain to realize you’re full, so take your time before deciding if you want seconds.
Being active is your secret holiday weapon. It can help you digest your food better and reduce stress.
You may not have time for a long walk, but even 10 minutes after a big meal helps.

Delicious gluten-free recipes

Even if you are not gluten-sensitive, you may enjoy gluten-free dishes. Some taste even better than their gluten-containing cousins.

Maintaining Sobriety Through the Holidays

from Addiction Hope

“Be able to understand your limitations. Is it easy to say no to a drink in a restaurant setting but hard to avoid alcohol in a home environment? What types of scenarios are triggering to you? Knowing this ahead of time can help you work through situations and be prepared for what you might encounter.

Having an exit strategy can be a helpful tool to utilize in times of stress or pressure. This might include stepping out to call a trusted friend for support, going out for a walk, or practicing mindfulness techniques.”

Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.
CDC

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Dr Aletha

Unfortunately, food allergies don’t take a holiday. This post reviews how those with food allergies can eat well and safely.

How to manage food allergy with confidence

Up to 10% of the population have true food allergy, while 50-90% of people who believe they have food allergy may not. An accurate diagnosis is important so the condition can be managed properly when appropriate, but not needlessly..

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