Episode 31 - Christmas Special - How to Navigate Christmas Eating Without Guilt or Overwhelm

16 Dec

Healthily | 12/16/24

The festive season is here, and with it comes joy, celebration—and often stress about food and eating. If you’re feeling overwhelmed by the thought of holiday treats, social events, or the worry of “undoing” your hard work, this Christmas Special of Healthily is for you.

I’m Nicola Moore, a nutritionist with over 20 years of experience, and in this episode, I’m sharing simple strategies to help you navigate Christmas with confidence and balance.

✨ Here’s what you’ll learn:
✅ How to enjoy your favorite festive foods without guilt.
✅ Practical tips to stop overeating and break free from the “all-or-nothing” mindset.
✅ How to maintain energy, avoid feeling sluggish, and step into 2025 feeling light and motivated.
✅ Why holiday eating doesn’t have to derail your metabolism, health goals, or emotional wellbeing.

As we close 2025, this episode is your guide to a stress-free, enjoyable holiday season that sets you up for a strong start to the New Year.

And if you’re ready to take things to the next level, don’t miss my 21-Day Metabolic Reset kicking off on January 6th. It’s the perfect way to recharge your metabolism, build a positive relationship with food, and start 2025 feeling energized, clear-headed, and in control.

TAKEAWAYs

✔️ Your Health Is About Patterns, Not Perfection

Healthy eating isn’t about being “on” or “off” a diet. What matters most is the overall balance of your habits throughout the year. A few indulgent meals don’t erase the progress you’ve made.

✔️ Learn to Distinguish Between ‘Stomach Hunger’ and ‘Mouth Hunger’

Nicola explains two types of hunger:

Stomach hunger → the true physical need for food (emptiness, rumbling, several hours since last meal).
Mouth hunger → wanting to eat because something looks/smells good or because of emotion, habit, or food cues.

Checking which one you're experiencing puts you back in control.

✔️ Your Stomach Doesn’t Grow With Your Hunger

Even if you feel very hungry, your stomach still only needs a normal-sized meal to reach the “settled and secure” fullness that Nicola encourages.

✔️ Slow Down & Check In

Eating more slowly and pausing briefly during meals helps you tune into fullness cues. Taste buds naturally change as you get full — the first bites taste the best.

✔️ Avoid the Restrict–Binge Pendulum

Skipping meals before a big event often backfires. Nicola recommends eating a balanced breakfast with protein and fibre so you arrive at a lunch or party feeling grounded, not ravenous.

✔️ Use ‘Positive Anticipation’ to Enjoy Treats Mindfully

Instead of avoiding chocolate or mince pies, intentionally plan to enjoy them.

Choose one or two items, think about how you’ll savour them, and remind yourself: There will always be more later. This reduces urges to overeat.

✔️ Build Balanced Meals & Snacks

Ask yourself two questions at every eating occasion:

Where is my protein coming from?
Where is my fibre coming from?

This helps stabilise energy, reduce cravings, and support gut health.

✔️ Give Your Gut Some Space

Nicola recommends allowing roughly 4 hours between meals when possible, to support digestion and energy.

✔️ Plan Ahead for Busy Days

Look at your week and anticipate pressure points:

travel, parties, long workdays, or chaotic schedules. Thinking ahead helps you decide when and how to nourish yourself in a balanced way.

Christmas is meant to be enjoyed — including the food. With awareness, balance, and gentle self-guidance, you can feel good in your body without restriction or guilt.