EASTER SURVIVAL GUIDE

Being surrounded by chocolate and the chaos of school holidays can be a recipe for a two-week feeding frenzy.

When we are trying to establish a regular, healthy diet, this time of year can be difficult to navigate. It’s not that we have to try and be good and resist Easter Eggs, hot cross buns and other festive goodies. The real problem is feeling out of control with food, giving in to cravings and unleashing guilt, negative self-talk and body insecurity.

This year, though, it can be different. You can enjoy the festivities on your terms. Here’s how:

Stay Connected to Your Goals

As we head into the holidays, take some time out to reconnect with your goals and reflect on why eating a healthier diet is important to you.

The quality of the food we eat has a direct impact on how we feel. It affects energy levels, mood, sleep, digestion, water retention and, over the longer term, how much body fat we carry.

Ask yourself how you feel when you’re eating well. Think about the physical effects and the mental ones too. When they stick to three, filling, nutritious meals a day, my clients tell me they feel more positive about themselves, their energy levels and moods are more stable, and their minds are calmer when they’re less preoccupied with food. These benefits are truly game-changing because they make coping with your day so much easier.

Decide what your ideal Easter would be like

One of the reasons eating routines go out of the window at Easter is that we get caught out by the change in routine. We put pressure on ourselves for holidays to be the same as normal weeks, which is unrealistic. Then, when that doesn’t work out, we blame ourselves for failing or having no willpower, which really isn’t the problem.

To begin with, I encourage my clients to think about what a perfect Easter would be for them. Having a break from routine is important, as is enjoying the occasional treat. Set some boundaries and get clear on what makes it special for you, so you can take full advantage of the holidays.

Conscious vs unconscious eating patterns

I find it helpful to think about how we eat in terms of whether we are making conscious decisions about what we want to eat versus eating mindlessly.

For example, if you love a particular brand of chocolate, buy yourself an Easter Egg or drop a very big hint to someone who usually buys one for you. Then, give yourself full permission to eat it when you’re ready, make it really special and savour every bite. This is so much better than gorging on whatever is in the house feeling guilty afterwards, or stealing the kids in secret because you’re ashamed.

Likewise, if you are eating out, decide what you would most enjoy eating. When we eat in social environments we are heavily influenced by what other people are eating. It’s natural to want to blend in with others, so we often order the same as others are having, even though we’d prefer to have something else. Other times, friends and family put us under pressure to eat something so they don’t feel like the odd ones out. I’m sure you’ve tried to turn down dessert in the past and given in when others give you a hard time for being boring!

If you are eating out and know you are likely to feel pressure from others, then check out the menu beforehand. Decide what you would most enjoy and what would make you feel good about yourself, and make your decision in advance. Be prepared to deflect comments or attempts to dissuade you from your choice. You are an adult at the end of the day, and the only person you need to please is yourself. If others feel uncomfortable with your choices, that’s their problem, not yours.

Be honest about your weaknesses

If, like me, you do really struggle when there’s a houseful of chocolate, don’t hide it and feel ashamed. Instead, open up about what you find hard to your family. Ask them to keep chocolate away from you and be considerate of your needs too.

Balance Treats with Healthy Options

In between the socialising, there will be plenty of opportunities to eat healthier meals, so focus on that part of the equation too. At this time of the year we feel ready for a change from the more hearty, comforting winter meals. Make the most of it by experimenting with a few different recipes to find some new favourites.

If you are eating out later on, have a lighter breakfast and lunch beforehand. If you’re short on lunch ideas, try some of these:

Tinned tuna - mix with crunchy veg, olives, capers and a dollop of mayo
Hummus with crudites and olives
Cooked meat with crudites or salad
Cooked meat, cheese and vegetable platters
Tuna or salmon with a medium baked potato or sweet potato, with a large salad
Salad nicoise - tinned tuna with boiled egg, anchovy, romaine lettuce, green beans and some black olives, dressed with olive oil & vinegra
Bacon, avocado and tomato salad
Chicken, bacon, avocado and tomato salad
Smoked mackerel with beetroot, radish, mixed salad and toasted pumpkin seeds
Greek salad - feta, olives, tomato, cucumber and dried herbs
Roast veg (peppers, onions, courgettes, tomatoes, squash) and add to mixed salad then serve with chicken/egg/tuna/feta
Buy tinned olives, sundried tomatoes, and artichokes, drain the oil and mix into green salads

IT’s NOT ONLY ABOUT FOOD

We live in an environment where food is constantly marketed to us. Buying everyone chocolate, having cupboards full of treats and putting on huge spreads at family meals are intentional advertising strategies of supermarkets and food companies. They want us to go over the top because that way we spend more money with them.

Easter is about so much more than eating. It’s a celebration of new life in nature as everything springs into life again, and the promise of longer, warmer days. Buy flowers instead of chocolate, and spend time outside in nature. Noticing blossoms, wildflowers, buds on the trees, and the return of insects gets you out of your head and gives your brain a rest. Make simpler meals and give yourself more time to rest - and save money to spend on different types of treats (a facial or a massage is my favourite).

PRIORITISE YOURSELF SOMETIMES

Despite the name, holidays don’t always mean we get the break we deserve. We might have time off from work, but can still end up doing more chores. Having the kids off school or hosting family meals puts us under a different type of pressure, and leaves us feeling short-changed when everyone else seems to be getting a rest.

This is another reason we find ourselves reaching into the cupboard for a treat - frustration and feeling like we deserve a break but aren’t getting one.

The fact is, we need a break too, but we can find it hard to switch off and either leave things undone or let others give us a hand. I encourage all my clients to find time for themselves and learn how to prioritise themselves.

You do have a say in how much work you do. It’s a question of getting comfortable with saying no sometimes, getting help from others, or just leaving them to it. Start by looking for small ways you can carve out some time for yourself; make simpler meals, if you are cooking for extended family ask guests to bring a dish, and delegate chores to other people. Cut back on the cleaning - will anyone really notice if you’ve dusted the skirting boards or not? Get a couple of early nights and put your feet up and watch trashy TV for an hour.

Aim to get a balance between taking care of yourself with nutritious meals, getting outside and enjoying some extra rest and relaxation, along with a few of your favourite treats and time with loved ones.

Happy Easter.