Instructions
Food (easy & realistic)
- Veggies first.
A few bites of vegetables before the main meal can help keep blood sugar more stable.
- Start with veggie sticks for aperitivo.
Carrots, cucumber, fennel, bell peppers + hummus, cottage cheese dip or guacamole.
Everything else still tastes just as good afterwards.
- Oven chips instead of “either-or.”
Potatoes, sweet potatoes or parsnips. Crispy, satisfying, no feeling of restriction.
- Crunchy oven snacks.
Roasted chickpeas, lentils or beans → perfect as an aperitivo snack.
- Roasted veggies.
Brussels sprouts, carrots, pumpkin or broccoli with olive oil and spices.
Warm, cozy and filling.
- Combine instead of avoid.
Carbs + fat + protein + plenty of veggies = a calmer blood sugar response.
Cookies after a meal rather than on an empty stomach.
- Gently soften insulin spikes.
Order matters: fibre first, then protein/fat, then something sweet.
No drama — just smarter enjoyment.
Movement (low pressure)
- 10–15 minutes of walking after meals.
Good for digestion, blood sugar and your mind — no workout required.
- Build movement in, don’t schedule it.
Wall push-ups, taking the stairs, tidying up, playing with the kids, getting some fresh air.
- Stretch instead of pushing through.
A few calm movements in the evening often feel better than “I should still exercise.”
Mindset (the most important part)
- Nothing needs to be “worked off.”
Movement is self-care, not punishment.
- Perfection kills enjoyment.
Small habits matter more than strict rules.
- Your body can handle Christmas.
Trust works better than control.
