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How to Navigate the Elimination Diet During the Holidays

Tis the season to be jolly! A time to embrace all the fun, laughter, family, friends and warmth around you.

Along with this wonderful socialization comes FOOD! A common question I am asked is, “How can I stay on the elimination diet plan during the holidays?” Let’s navigate this together!

You started an elimination diet to help you understand what food may be contributing to your symptoms. You are into the second week and you are feeling the best you have felt in a long time! You have a holiday party to attend and want to stay as compliant as possible. Otherwise, if you reintroduce foods at the party, how will you know which one of those foods provokes those terrible symptoms again?

When you are not feeling well, an elimination diet plan can be the single most important thing you can do to bring yourself relief from the symptoms you experience. It’s common to hear my clients tell me that they can’t believe the foods they eat daily cause their body so much distress.

At the Blum Center For Health, we guide you through an elimination diet known as the Leaky Gut Diet.  We remove the most common food sensitivities such as gluten, dairy, soy, corn, eggs, shellfish, peanuts, caffeine, and alcohol. These meal plans are further customized to meet individual nutritional needs as needed. These target foods are carefully reintroduced at a later date to test for tolerance. This is a perfect time to adapt to an anti-inflammatory eating plan by removing processed foods and sugars while determining possible food sensitivities that may be causing inflammation in the body. Once you complete the Elimination Diet, you are equipped with your own nutritional plan. Talk about power!

I did my first elimination diet years ago. I chose the month of December! It was the best decision I ever made. I suffered with daily bloating and chronic migraines. I had a great time trying new foods and recipes. While on the elimination diet, I ate without feeling bloated, my energy was optimal, and I was finally free from my headaches! I also lost a few pounds as a bonus! I encourage you to go for it and pick out your favorite holiday outfit!

5 Ways to Navigate the Holidays While on an Elimination Diet

Bring your own dish.

You have a food sensitivity and not sure what will be on the menu… play it safe and bring a dish. This will allow you a greater peace of mind so you can eat and socialize without being sorry about what food sensitivities could be lurking within the food around you. Besides, people will think you were so kind to contribute to the spread!

Don’t go to the event hungry.

Eat your regular meals so you don’t go to the feast ready to indulge.  This will help you prevent eating something you really wanted to avoid because to you were too hungry to resist. Stay hydrated. Sometimes we can mistake hunger for thirst.

Don’t be afraid to say, “No, thank you.”

I come from an Italian background and I know too well how a Grandparent could be offended if you say “no” to a food she is offering. My Grandmother used to say, “I didn’t see you eat this”, and would gracefully put a large portion on my plate. Always be polite and say it looks delicious, but no thank you. Recall how you felt before you started the elimination diet — it’s not worth setting yourself back. Know when you can practice the 90/10 rule with eating. For example, histamine sensitivity is all about threshold. You consume lemon in your seltzer and you’re fine but when coupled with a meal containing fermented vegetables and shellfish…you just ruined your evening!

You are not strange!

This is the generation of special diet modifications … gluten-free, nightshade-free, Paleo, low FODMAPs etc. People are more familiar with food sensitivities. Heck, they probably have tried a gluten-free or dairy-free meal plan themselves. Contact the cook or the person in charge of the menu. Nine times out of ten they have an alternative they can offer you.

Embrace how good you are feeling.

Live in the moment and let go of the stress. Embrace the joy the holidays can bring to you. You will be avoiding alcohol on your elimination diet. No problem, opt for a refreshing seltzer with lime.  Be creative with your food choices and make your own appetizers. Like popcorn, make your own version of a cauliflower popcorn. Use a head of cauliflower, cut into large bite size pieces and toss in avocado oil, sea salt and turmeric. Roast in a 425 degree oven until golden to your liking. Enjoy!

Above all be mindful of the food you are eating being grateful while savoring each bite!

Want to have your Best December Ever? Check out Health Coach Melissa Rapoport’s, terrific post this month about a December mindset vs. a Holiday mindset. Having a plan as you navigate through the holiday months will prove to reduce stress and the risk of unwanted guilt of feeling like your health spiraled out of control. → Show Me

Are you feeling the effects of too much holiday fun? About now many people feel heavy, bloated and blah. It’s the perfect time to do our 10-Day HealMyGut program — reboot and feel better —  it’s exactly what you need to bring your intestinal flora back into balance. Relief is on the way! — Yes, Please!

Keri Lynn MacElhinney, RD, CDN is a Functional Medicine Nutritionist at Blum Center for Health.  She has over 20 years of professional experience as a Registered Dietitian and holds a nutrition license in New York and the State of Connecticut. In her early years, her field experience covered a wide array of areas including acute care hospitals, community health centers, substance abuse.  Make an appointment with Keri Lynn at 914-652-7800.

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