The holidays are upon us, a time when everything feels bigger—bigger plates of food, bigger gatherings of family and friends, and, for many of us, bigger challenges in balancing health with celebrations. Whether you’re savouring festive meals with loved ones, hosting a braai, or celebrating alone with a movie marathon, this season tends to throw routines out the window.
For those managing conditions like diabetes — or simply trying to stay on top of their wellness — these moments can feel overwhelming. But let me reassure you: it’s absolutely possible to enjoy and still honour your health. It’s not about being perfect — it’s about finding balance. Here’s how to navigate the festive season while prioritizing both joy and wellness.
Holiday Indulgence: It’s Okay (in Moderation!)
Let’s start with the obvious: the food. The holiday table is a kaleidoscope of traditions — rich curries, spicy biryani, sizzling nyama choma, creamy potato salad, and hearty nshima. These dishes celebrate culture and family, bringing people together over shared meals. But as delicious as they are, they can also tempt us to overindulge.
The good news? One day of indulgence won’t derail your health. It’s the routine indulgence that adds up. So, instead of depriving yourself, think about balance. Enjoy the festive foods you love most, but try to complement them with lighter options. Pair a rich curry with steamed vegetables instead of extra naan, or opt for grilled meats instead of fried. When it comes to dessert, share! Splitting a portion of cake not only reduces sugar intake but
also makes the experience more communal. After all, isn’t that what the holidays are about?
Family Dynamics: Navigating Love and Food
In many cultures, food is love. In our communities, this sentiment is especially strong. Aunties piling your plate high, grandmothers insisting you try “just one more” dish — it’s almost impossible to say no without offending someone. One approach is to start small. Take a little bit of everything at first, then savour what’s on your plate. If someone insists on giving you more, a gentle “Let me finish this first” works wonders. If you’re hosting, include lighter or sugar-free options, like salads with bright local veggies or desserts made with sweeteners.
The holidays aren’t just about food — they’re about connection. If you’re feeling pressured, shift the focus to conversations and laughter. Sometimes, putting your fork down and engaging in a good chat is the best way to say no gracefully.
Solo Celebrators: Create Your Own Traditions
Not everyone spends the holidays surrounded by family, and that’s okay too. For those celebrating alone — whether by choice or circumstance — this season can still be meaningful. Think of it as an opportunity to reconnect with yourself. Plan a festive meal for one, complete with your favourite foods. Treat yourself to a fun yet healthy activity, like an evening walk or yoga session with your favourite music. If loneliness creeps in, call family, FaceTime a friend, or join a local community event.
Movement as a Celebration
During the holidays, structured routines like gym workouts might go out the window. But who said exercise has to be boring? Dancing or joining the kids in a game of football after lunch is just as good — maybe even better!
If you’re in Zambia, take advantage of the beautiful weather. A morning walk in your neighbourhood or a casual stroll through a market not only gets you moving but also lets you soak in the festive energy. For those in colder climates, indoor activities like home workouts or simple stretches while watching your favourite movie classic can keep you active.
Balancing Drinks and Desserts
The drinks table is overflowing with sodas, juices, and, for some, a splash of whisky or wine. While these add to the festive cheer, they can also pack a surprising punch of sugar. Instead of reaching for the usual suspects, elevate your drink game with something fresh. Sparkling water with lemon and mint or sugar-free cordial feels indulgent without the sugar spike. If alcohol is part of your celebrations, sip slowly and pair each drink with a glass of water to stay hydrated and reduce overindulgence.
Holiday Recipe: Low-Carb Groundnut Cookies
Ingredients:
1 cup groundnut flour (finely ground)
2 tablespoons unsweetened peanut butter
2-3 teaspoons powdered sugar-free sweetener
1 egg
1/2 teaspoon vanilla essence (optional)
Instructions:
1. Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper.
2. In a bowl, mix the groundnut flour, peanut butter, sweetener, egg, and vanilla essence
(if using) until a dough forms.
3. Roll the dough into small balls and flatten them slightly.
4. Place the cookies on the prepared tray and bake for 10-12 minutes, or until the edges
are lightly golden.
5. Allow the cookies to cool completely before serving.
These cookies are a great low-carb treat, perfect for enjoying with family or gifting.
As the New Year Approaches
The holiday season naturally leads us into thoughts of the New Year and resolutions. Instead of setting extreme goals that fade by February, focus on sustainable changes. Whether it’s drinking more water, adding more veggies into your meals, or taking regular walks, small, consistent steps will lead to big results over time.
Remember, the holidays are a time to celebrate — not just with food, but with gratitude for your health, your loved ones, and the moments that bring you joy.
A Festive Reminder
Whether you’re gathered around a big family table, celebrating solo, or somewhere in between, this season is more than what’s on your plate. It’s about how you feel—inside and out. By making mindful choices and embracing the joy of movement, connection, and tradition, you can have a holiday season that’s not only memorable but also healthful.
So, this festive season, let’s raise a glass—not just to good food and great company, but to the best investment we can make: our health.
(Kaajal Vaghela is a wellness entrepreneur, sportswear designer, and diabetes health consultant with over three decades of lived experience managing Type 1 diabetes. As the chairperson of the Lusaka branch of the Diabetes Association of Zambia, she is a passionate advocate for breaking down myths and building awareness about diabetes. For more information, check out: www.kaajalvaghela.com and for any feedback: [email protected])
