As the holiday season approaches, many people face temptations that turn this time of joy, togetherness, and celebration into a real headache.
Overconsumption of fatty, processed foods, sweets, and alcohol may feel great in the moment, but it can leave us feeling depleted and depressed. The Sister Spokesman event on Dec. 7 will address seasonal wellness: eating smart for mind, body, and spirit, and will feature a panel of nutrition and mental health experts.
December’s event panelists include:
Marlee James is the founder of Reviving Roots Therapy & Wellness. She is a mental health specialist with a focus on intergenerational trauma, social justice, and relational cultural work.
Lauren Furgiuele is a registered dietitian behind Planting Roots Nutrition, where she focuses on women’s health and offers one-on-one counseling.
Paula Spearman is a certified plant-based chef and the founder and CEO of Nourish and Floursh, a company dedicated to revolutionizing plant-based eating.
According to the American Psychological Association, 38% of Americans report increased stress during the holidays. For individuals managing mental health conditions, the impact is even more significant, with 64% reporting worsening symptoms during the holiday season.
“When it comes to eating more sugar and processed foods, and drinking more alcohol, there are a ton of side effects that ultimately lead to not feeling well both physically and mentally,” said Furgiuele. “We know from research that the consumption of highly processed foods, including things high in sugar and made with refined carbohydrates, is associated with higher rates of depression. Alcohol directly impacts brain function and can also increase the chances of experiencing more anxiety, depression, and mood swings.
“Many foods served at [around the holidays] tend to be carbohydrate-heavy and light on fiber and protein, which puts people at risk for blood sugar swings, which can further drive things like mood swings, a dip in energy, and headaches. On top of that, a higher intake of sweets and alcohol may impact sleep quality, which then leads to lethargy, more mood swings, and fatigue the next day. Those feelings can cause more sugar cravings and desire for processed carbs, which feeds into this vicious cycle.”
Pro tips for making healthier decisions at holiday events:
Let those around you know your goals and why they are important to you. This will help keep you accountable the day of and minimize the amount of push you might get from folks to eat and drink things you don’t necessarily want to.
- Don’t hang out around the food table to minimize temptations to graze.
- Make a goal ahead of time on how much alcohol feels best to you.
- Eat what you’re most excited about rather than feeling like you have to try it all.
- Make half of your plate non-starchy vegetables, like a salad or roasted Brussels sprouts.
- Choose smaller portions, stay hydrated, and take a moment before going back for seconds. Staying active with a family walk or game can also balance the extra calories.
- Start the day with a balanced breakfast to curb excessive hunger later.
“You don’t need to completely avoid all of these foods because when we think of well-being around the holidays, I also think about the importance of tradition and culture, and many foods play a part in that,” Furgiuele says. “What I recommend is finding a way to enjoy the foods that feel really important to you in a way that still feels balanced.”
Tickets for December’s event are $20. Click for tickets and more information!