Festivals are all about savouring delicious treats, enjoying delightful drinks, and relishing snacks. Therefore, it’s imperative to be mindful of what and how much to consume during the Christmas and New Year celebrations. The first and foremost priority is to practice mindful eating, engaging all five senses while choosing your food to avoid overindulging. Mindful eating is about being aware of your portion sizes and establishing a positive relationship with food through sensory experience.
Things To Keep In Mind To Avoid Overindulging This Christmas
Dr. Sheela Joseph, who is a Consultant Nutrition at SPARSH Hospital, Bangalore said, “During the festive season, maintaining a balanced approach to nutrition is crucial to prevent overindulging. Emphasise more on mindful eating, encouraging individuals to savour each bite and be attuned to hunger cues. Portion control is paramount; use smaller plates to help regulate serving sizes. Prioritise nutrient-dense foods by incorporating colourful vegetables and lean proteins into holiday meals.”
“Additionally, be cautious of liquid calories, as sugary beverages can contribute significantly to overall intake. Staying hydrated with water can aid in controlling appetite. Strategic meal planning can help balance indulgent treats with wholesome options. Choose whole grains and opt for healthier cooking methods, such as roasting or grilling, to reduce excess fats. In addition, avoid skipping meals, as this can lead to overeating later in the day. Mindful snacking on nutritious options like fruits, nuts, or yogurt can help curb excessive hunger,”she continued.
Tips To Practice Mindful Eating This Christmas:
Yashna Garg, who is the CMO of Zeon Lifesciences listed the following tips:
- Balance Festive Delights With Nourishments: While festivities encourage indulgence, strike a balance by including nutrient-rich foods. Opt for a colourful array of fruits, whole grains, and healthy fats to support your overall health. These choices offer vitamins, fibre, and antioxidants, enriching your well-being amidst celebratory feasts and contributing to sustainable energy levels throughout the festivities.
- Get Optimal Festive Well-being: Explore the benefits of nutraceuticals like turmeric, omega-3 fatty acids, and probiotics. These supplements promote well-being, reduce inflammation, and enhance gut health, contributing to your overall vitality and immune system strength, ensuring you stay resilient during the busy festival days. Moreover, to maintain the glow during the season, one can add collagen supplements, known for promoting skin elasticity, hydration, joint health, and the structural integrity of skin, hair, and nails. Additionally, one can add adaptogenic herbs like Ashwagandha, Rhodiola, and Ginseng, which support stress reduction, mental clarity, energy levels, and overall resilience to maintain happy energy throughout.
- Enhance Digestion: Ensure effective nutrient absorption by adding digestive enzyme supplements to your diet. They can alleviate digestive discomfort and enhance your overall well-being, leaving you feeling light and energised throughout the festivities. You can incorporate turmeric, known for its anti-inflammatory and antioxidant qualities, as it contains curcumin, an active compound that not only aids digestion but also alleviates inflammation while enhancing your overall well-being. Furthermore, adding piperine, which can be found in black pepper, maximizes the absorption of curcumin, ensuring that you harness the full spectrum of its health-enhancing benefits, both during festivities and in the following days.
- Mindful Snacking With Functional Foods: Choose snacks that not only satisfy your taste buds but also provide essential nutrients. Incorporate omega-3-rich nuts and seeds along with stress-reducing nutraceuticals like ashwagandha, promoting not only physical health but also mental clarity and emotional balance. These choices help you maintain focus and composure during the joyous celebrations.
In addition to him, Aman Puri, who is the Founder of Steadfast Nutrition added the following:
- Swap Unhealthy Food With Healthy Alternatives- Swap regular oily/fried/processed snacks with healthier alternatives such as pistachios, cashews, almonds, walnuts, raisins, among others. Consider serving dhokla, khandvi, khakra, mini idli bites, anar-sweet potato chaat, sprouts chaat, and fruit bowls as some of the healthier snack options. Replace aerated beverages and packaged fruit juices with fresh fruit juice/ kanji/ jaljeera/ mint buttermilk/ fruit smoothies as healthier alternatives. Include 1-2 cups of herbal teas every day, as they are loaded with antioxidants and facilitate digestion. Opt for drinks like green/ lemon/ peppermint/ ginger/ fennel tea to aid the digestion process.
- Adopt Smarter Cooking Methods- Keep a check on your calories by adopting smarter cooking methods. For instance, dry-roast makhana/ peanuts/ cashews/ almonds at home instead of buying the packaged version, which may be deep-fried and loaded with salt, flavour enhancers, and preservatives. If you crave something fried, choose to air fry/ shallow fry your food rather than deep-frying. Opt for recipes that involve grilling/ steaming/ baking techniques. For instance, dhokla and idli are great snacks and are light on the stomach as they are steamed.
- Opt For Homemade Sweets And Cakes- Serve homemade sweets/ desserts instead of buying from outside, as they tend to be high in sugar. Prepare makhana/ apple/ carrot cake, fruit yogurt, coconut laddoos, dark chocolate, almond and oats bites. Replace white sugar in your recipes with jaggery/ honey/ dates/ raisins/ prunes/ dark chocolates (more than 70%). Choose the low-fat version of milk, like toned or skimmed, instead of full-fat milk or heavy cream. Using organic/homemade ghee or coconut oil for preparing sweets is always better than buying sweets from the market, as many commercially available sweets contain harmful hydrogenated oils.
- 30 mins Workout- Devote minimum of 30 minutes to work out, no matter how packed your schedule is during the festive season, as it will help you burn those extra calories. A regular workout routine ensures an active metabolism that helps maintain the right weight and reduces post-festive guilt. Stay hydrated, as water aids in the detoxification process by preventing the accumulation of toxins in the body. Additionally, consuming adequate water reduces the chances of overeating by keeping a check on frequent cravings. Festive treats may also lead to health conditions like gas/ bloating/ acidity/ constipation and others. To address this, you can prepare detox water such as cucumber/ lemon/ berries/ anar/ mint/ apple/ ginger-infused water and serve it to your guests instead of soft drinks. This will not only be a refreshing treat for them but will also improve gut health by easing digestion.
Healthy Festive Recipes
Sarita Bazaz, who is the Founder of The Food Affairs shared some healthy recipes that you can try for your Christmas parties.
1) Corn Kebab
Ingredients:
- 2 cups fresh corn kernels
- ¼ cup chopped red onion
- ¼ cup chopped cilantro
- 1 tsp grated lime zest
- 1 tsp chilli powder
- ½ tsp salt
- ¼ tsp black pepper
- 2 tsp olive oil
- ½ cup sour cream
- ¼ cup chopped cilantro
- 1 tsp lime juice
- 1 tsp grated lime zest
- ¼ tsp salt
- ⅛ tsp black pepper
Method:
For Corn Kebabs
- Preheat the oven to 400 degrees. Mix corn kernels, red onion, cilantro, lime zest, chilli powder, salt & pepper until well combined.
- Skewer the corn mixture and drizzle with olive oil. Roast on a lined baking sheet for 15-20 minutes until the corn is tender.
For Coriander Lime Crema
- In a small bowl, mix sour cream, cilantro, lime juice, lime zest, salt, and mix well. Serve these together and enjoy the tantalising taste with a health-conscious feast!
2) Khaaja Sev Puri
Ingredients:
For Wheat Puris:
- 1 cup whole-wheat flour
- ½ tsp salt
- ¼ tsp ajwain
- ¼ cup water
For the Khaja Soaking Liquid:
- ¼ cup water
- 1 tsp honey
- 1 tsp tamarind pulp
- For the Khaaja Sev Puri
Assemblage:
- 12 whole-wheat puris (baked)
- 1 cup mashed potatoes
- ½ cup chopped onions
- ½ cup chopped tomatoes
- ¼ cup sev
- ¼ cup chopped cilantro
- ¼ cup healthy tamarind chutney
- ¼ cup mint chutney
For Tamarind Chutney:
- 1 cup tamarind pulp
- ¼ cup water
- ¼ cup honey
- ¼ tsp salt
- ½ tsp red chilli powder
- ¼ tsp cumin powder
- ¼ tsp black pepper
- 1/4 cup chopped coriander.
Method:
For Whole-Wheat Puris
- In a large bowl, combine whole-wheat flour, salt, and ajwain. Gradually add water until a dough forms. Knead the dough for 5-7 minutes, cover with a damp cloth, and let it settle for 30 minutes.
- Divide the dough into 12 equal portions and roll each into small circles.
- Heat a tawa or griddle over medium heat, placing one puri, and cook for 30-45 seconds per side until it turns slightly brown.
For Tamarind Chutney:
- In a small saucepan, combine the tamarind pulp, water, honey, salt, red chilli powder, cumin powder, and black pepper and cook for 5-7 minutes.
- Remove from heat, stir it well, and let it completely cool.
For Khaja Sev Puri:
- Soak Khaja pieces in the liquid for 5-10 minutes until soft. Spread mashed potatoes on each puri, then add onions, tomatoes, sev, and coriander on top.
- Toss the tamarind chutney and mint chutney and sprinkle salt as per taste.
3) Millet & Vegetable Fritters with Cranberry Dip
Ingredients:
For Millet Fritters:
- 1 cup cooked finger millet
- ½ cup grated carrot
- ½ cup chopped onion
- 1/2 cup chopped bell pepper
- ¼ cup chopped cilantro
- 1 tsp grated ginger
- 1 tsp green chilli paste
- ½ tsp garam masala powder
- ¼ tsp turmeric powder
- ¼ tsp salt, ¼ cup all-purpose flour
- 2 tsp cornstarch
- vegetable oil for frying.
For Cranberry Dip:
- 1 cup fresh cranberries
- ¼ cup chopped red onion
- ¼ cup chopped cilantro
- 2 tsp honey
- 1 tsp lemon juice
- ⅓ tsp salt
Method:
For Millet Fritters:
- In a large bowl, mix cooked millet, grated carrot, chopped onion, bell pepper, cilantro, grated ginger, green chilli paste, garam masala powder, turmeric powder, and salt.
- Mix all-purpose flour and cornstarch in a separate bowl, then add it to the millet mixture and blend well.
- Heat 2 tsp of vegetable oil in a pan over medium heat.
- Pour the millet mixture into the pan and fry it until golden brown and crispy on both sides.
For Cranberry Dip:
- In a food processor, combine the fresh cranberries, chopped red onion, chopped cilantro, honey, lemon juice, and salt.
- Pulse until smooth.
- Taste and adjust seasonings as needed.
4) Cranberry Pear Sorbet
Ingredients:
- 1 cup fresh cranberries, rinsed
- 1 cup sliced pears
- ¼ cup water
- ¼ cup honey
Method:
- In a medium saucepan, combine the cranberries, pears, and water and cook for 5 minutes over medium heat.
- Let the mixture cool slightly, then transfer it to a blender. Add honey, and blend until smooth.
- Pour the mixture into an ice cream maker and freeze according to the instructions.