59. Ayurvedic Holiday Guide: Eat, Drink, And Actually Feel Good

Kate is a self-described holiday dork who loves parties, cookies, cocktails and a good stuffing situation. She also remembers what it felt like to stagger out of Thanksgiving week bloated, gassy, constipated and anxious for days. In this solo episode, she downloads her personal Holiday Health Guide, honed over two decades of living Ayurveda, healing her gut from parasites, and still saying yes to celebration. You will learn the one shift that made the biggest difference in her digestion during feast season, how she navigates appetizers, cocktails and desserts without deprivation, and the simple kitchen and travel tools she never shows up to a party without. From meal spacing and spritzers, to CCFT in a thermos and fennel seeds in a mint tin, this is a realistic Ayurvedic survival guide for Thanksgiving and the winter holidays. If you want to enjoy the cheese board and the pumpkin pie and still feel like yourself the next day, this episode is for you. In this episode, you’ll learn: Why feasting in winter actually makes sense from an Ayurvedic and seasonal perspective The number one way people disrupt their digestion during the holidays How to use meal spacing as your secret weapon, even on a feast day How to handle appetizers, cheese boards and snack tables without going into a sugar spiral Ways to enjoy wine and cocktails while respecting your inflammation and sleep How to work with CCFT, ginger, fennel and hot water before, during and after big meals Movement and “run about” strategies that help your body metabolize richer foods How to bring your own dishes so you feel included and supported at every table Gentle post holiday reset ideas so you can come back to balance without a crash diet Key topics and practices Kate covers Why we feast in winter Kate explains why heavier, fattier, sweeter foods make sense in colder seasons from an Ayurvedic lens. Root vegetables, meats, fats and harvest feasts can be supportive when digestion is strong and timing is thoughtful. The biggest holiday digestion mistake The main problem is not necessarily eating “too much” but eating too often. Constant grazing on treats, candies and cookies between meals means the previous meal never fully digests, building ama and weakening agni. Kate’s simple focus: Aim for a 3 to 4 hour window with no food between meals Prioritize at least one 4 hour food free stretch on feast days Use hot water or tea during that window to support peristalsis and enzymatic activity How Kate handles appetizer tables Appetizers used to be a major trigger. Now she: Goes light on cheese, nuts, crackers and crostini Treats appetizers as a bridge, not the main event Waits until her 3 to 4 hour window has passed before nibbling Keeps a thermos of hot water or CCFT nearby to sip regularly CCFT and fennel: simple herbal support Kate shares her go to supportive blend: equal parts cumin, coriander and fennel seeds simmered in water, then strained into a thermos. She uses it to: Sip in small amounts throughout parties Support digestion between meals Bring warmth and all six tastes to help her body feel satisfied She also chews fennel seeds after meals to calm indigestion, gas and heaviness, often carrying them in a small mint tin. Alcohol, spritzers and savoring Kate still enjoys a party and usually has around two drinks across an event. She: Mixes wine with bubbly water in a spritzer so three glasses equal roughly two drinks Adds a single piece of fruit or an ice cube to stretch the experience Avoids martinis and very strong drinks, or nurses one with extra ice all night Tries to enjoy cocktails earlier with a little food, then focuses on dinner later A big part of her success is presence. She closes her eyes for a sip, or quietly steps aside to savor a favorite cheese or dessert so her senses register the pleasure. That presence helps her feel satisfied with less. Savoring as a nervous system tool One of the biggest shifts Kate names is learning to savor. When there is a lot of stimulation, conversation and family dynamics, it is easy to eat and drink on autopilot. She now: Slows down during intense conversations instead of stress eating Steals a quiet moment with a bite of cake or a sip of wine Shows up “101 percent” for the foods and drinks she chooses Lets that satisfaction signal her to stop before she crosses her limit Ginger digestives and when not to use them To kindle agni before a big meal or when she feels heavy, Kate uses: A slice of fresh ginger Plus lemon or lime Plus a pinch of salt She eats this about 20 minutes before a meal to wake up digestive fire or first thing the next morning if she feels sluggish. Important nuance: she avoids this ginger shot right before alcohol on an empty stomach because that much fire plus alcohol can create acidity. In that case, she may switch to a gentler ginger tea or skip the ginger altogether. Movement and “run about” after sweets Kate’s Ayurvedic doctor once told her to “run about” after sweets to help her body metabolize sugar. She now: Prioritizes a brisk walk on feast days, no matter the weather Invites others to join her or walks the dog Will even do a quick 5 to 10 minute walk with a flashlight at night Builds in casual movement by helping clean up or organizing a dance moment Bringing your own dishes so you feel supported Rather than hoping a holiday table magically matches her digestion, Kate brings what she wants to eat and share, such as: A wild rice and sourdough stuffing made with good quality sourdough, wild rice, herbs, ghee and fruit Crudités like mini cucumbers and carrot sticks so there is a fresh, hydrating option in the appetizer spread Cookies and sweets from her own recipes made with oat or almond flour, better oils and without white sugar This lets her fully participate in the feast while lowering the burden of poor quality ingredients. Boundaries around “cookie season” Instead of letting holiday cookies creep into a multi week sugar marathon, Kate: Preps several cookie doughs in advance and freezes them Bakes closer to the actual holiday so the cookie window stays short Uses Ayurvedic style recipes from her books so she feels satisfied without the crash Gentle post holiday reset When feast days are done, she balances heavy, sweet and salty foods with: Simple green soups made from blended greens, veggie broth and ghee Light, normal breakfasts instead of restricting to the point of depletion Time to observe what did or did not feel good in her body and adjust for next time About Kate O’Donnell Kate O’Donnell is a nationally certified Ayurvedic practitioner, longtime yoga teacher and the founder of the Ayurvedic Living Institute. She is the bestselling author of the Everyday Ayurveda series, including The Everyday Ayurveda Cookbook , Everyday Ayurveda Cooking for a Calm, Clear Mind , The Everyday Ayurveda Guide to Self Care and Everyday Ayurveda for Women’s Health . Through her books, online courses and live teachings, Kate is known for translating traditional Ayurvedic wisdom into simple, doable practices for modern life. Call to action If this episode helped you rethink your holiday habits, share it with a friend or family member who wants to feel better this season too. Subscribe to Everyday Ayurveda with Kate in your favorite podcast app so you never miss a new episode. To go deeper with these practices, explore Kate’s books and online courses, or join the Ayurvedic Living Membership community for ongoing seasonal support. Health disclaimer Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership