There’s no doubt that the holidays can be one of the craziest times of the year, but the most fun too right? You know it’s going to be busy with shopping, visiting, and planning holiday events. The stress of holiday shopping can really affect us – I myself am not a big fan of the mall during the month of December! Many love this season, being able to enjoy time with family and friends, but it can be easy to forget about our own needs, especially the effect of the holidays on the body and mind. During busy days spent at the mall or doing errands around town, put little strategies into place to take care of yourself, calm your mind, and get good food in your body to keep your energy and spirit up! Here are some tips for those busy holiday days.
1) Be Prepared – Pack A Snack
Preparation and foresight are key in busy times. It may be easier to rely on food courts, or convince yourself that it’s okay to wait until you get home to eat, but this isn’t best for your body. Holding out to eat until you get home isn’t great for digestion and you’ll end up hungry, tired, grumpy and probably reach for just about anything when you get in the door. Research shows that eating regularly is really good for you, as it keeps your blood sugar levels steady and ensures you have a continuous supply of energy. I recommend having a snack every 3-4 hours. To learn more about meal timing for digestion check out our past article 3 Strategies for Healthy Digestion. The best strategy is to take 10 minutes before you leave for the day to prepare snacks to bring with you to the mall or wherever you are off to. Sold on the idea, but stuck on thinking of digestive friendly snack ideas? Here’s some ideas of portable and low FODMAP snacks:
- Gluten-free crackers – Mary’s Organic Crackers or Glutino’s Sea Salt Gluten-Free Snack Crackers with old cheddar cheese
- Nuts & Seeds – walnuts, sunflower seeds, pumpkin seeds, pecans, peanuts, and macadamia nuts. NOTE: Be careful with tradition trail mixes, as dried bananas are the only low FODMAP dried fruit. Check out our Low FODMAP Spiced Granola Recipe
- Tuna sandwich on gluten free bread
- Low FODMAP granola bar- I have two delicious recipes on my website: Low FODMAP Banana Nut Granola Bar and & Pumpkin Chocolate Oat Bars
- Plain rice cakes with peanut butter
2) Never Be Hungry – Navigate the Food Court
Sometimes we just run out of time, don’t we? If you didn’t bring a snack, don’t worry, we’ve got you covered…Finding healthy options in a mall can be super tough, and finding low FODMAP options can seem impossible. In my 7 years with IBS and 3 years on the low FODMAP diet I have learned how to make the best choices possible – they might not be perfect, but are better options to reduce digestive distress. My best piece of advice is: don’t be afraid to ask! Explain what you’re looking for and ask for help. In this era of food intolerance, restaurant employees seem to be getting more and more helpful. Here are some of my go-to’s when fast food is my only option: Wendy’s:
- Baked potato – 2 tbsp sour cream might be ok, depending on your tolerance
- Garden salad with pomegranate vinaigrette dressing
- BBQ ranch chicken salad – hold the corn and ask for a pack of balsamic vinaigrette dressing instead
Tim Horton’s
- Homestyle oatmeal (plain, berry, or maple flavours)
Swiss Chalet
- Quarter chicken and side salad – hold the bun and Chalet sauce
McDonald’s
- Scrambled eggs and a hash brown, although not gluten free, there is not added wheat in the hash brown
- Tuscan salad with grilled chicken
Culture’s
- Pacific rice bowl – brown rice, chicken breast, tuna, tomatoes, black olives, cucumbers, fresh basil. Trade in the red onion for shredded carrots
- California rice bowl – brown rice, chicken breast, eggs, tomatoes, carrots. Trade in the avocado for zucchini, eggplant, or other vegetables
3) Keep it Moving – Manage Water and Fibre
Fibre is especially important during the holidays to keep our bodies moving along, working well while we have busy days and are eating on different schedules. Fibre can help you to feel full while you are running errands and getting things done, and can help keep prevent constipation or an upset in your bowels.
Soluble fibre is easier to tolerate for those with digestive distress than insoluble fibre and is found in some whole grains and cereals, fruits, vegetables, and legumes. To learn more about fibre, read the article What’s All the Fuss About Fibre? So when you’re planning your trip to the mall, keep in mind high fibre snacks like a handful of seeds, high fibre crackers, homemade high fibre muffins, or crunchy raw veggies.
Staying hydrated is also something to be mindful of; when we’re busy we seem to forget about drinking enough. Being dehydrated can impact your energy in a negative way making you feel slow and drowsy. Bring a large water bottle with you and refill it as you go or if you forget it – purchase a big bottle (750 mL or more and drink it up. Yes, I know, this will make you pee more often and you Just Don’t Have Time!!!… well my friend. Make time to drink water and make time to pee. Your body needs it and you will feel better and be much more productive! How much? Most people need between 2 and 3 Litres of water daily.
We hope you find this tips helpful and feel better prepared for your time away from home in this busy season! Do you have some great tips for food on the go? We would love to hear them! Please share in the comment section below your best advice or favourite snack to help you get through the day when out at the mall or on busy days during the holidays.
Much love & good holiday eating,
Stephanie and the Team