[et_pb_section][et_pb_row][et_pb_column type=”4_4″][et_pb_text]When it comes to those times in the year like Christmas, Easter, family festivities, overindulging can be very easy and eating mindfully can go out the window with all of the amazing offerings and celebrations going on. When working with my nutrition and weight loss patients in particular Easter is often a time they fear due to the temptations of chocolate, family gatherings or going away and being out of our routine.

It’s super important to remember around these times that they aren’t the norm and it’s ok to be able to relax, enjoy life and not beat yourself up about it. More often it’s what you do outside these festivities and events that can lead to weight gain, unhealthy eating and general feeling unwell and unmotivated.

Eating too much or eating unhealthy foods can lead to health problems such as obesity, type II diabetes, heart disease and weight gain. Fortunately, there are many ways to recover from overindulging and get back on the right track with healthy eating habits. With the right advice and determination, it is possible to make positive changes in your diet and lifestyle. So although Easter is all of 4 days in the whole calendar here are some tips to help you get back on the right track and improve your nutritional health you can use now and beyond.

  1. Have fun – Make the most of the weekend and embrace the holiday element. Shift the emphasis from chocolate to spending time getting active and enjoying a break from the day-to-day routine.
  2. Plan your responses in advance to those who put temptation in your way over the Easter weekend, threatening to derail your careful plans. Begin by thanking that person for offering you extra treats – this allows you to move smoothly into turning them down with polite phrases such as, ‘I’d love to but I’ve got a treat saved up for later, which I don’t want to spoil,’ or, if they’re persistent, ‘That’s so kind. I’m not hungry right now but I’ll keep it for another time.’ These responses keep you in the driving seat and in control.
  3. Be to the point with your nearest and dearest. If they usually buy you a traditional chocolate-based treat for Easter, ask if you could have an alternative this year. Perhaps your favourite flowers or something colourful for the garden.
  4. Although it’s often not the meals we eat at Easter but all of the chocolate and sweet treats we can consume over that time and in the days / weeks following. It’s always a good option to start your days with a healthy breakfast, including all macronutrients, protein, carbohydrates and good fats. Eating a nutritious breakfast will help to keep you satisfied, increase your energy levels and prevent you from feeling overly hungry throughout the day.
  5. Don’t beat yourself up if you crack under the chocolate pressure. You are on a  journey of change and we all have speed bumps in life. If you do have some chocolate or overindulge that’s not a reason to go completely rouge. Stay focused on the bigger picture and you will be fine.
  6. Drink plenty of water. Drinking water before, during, and after meals can help to reduce your appetite and keep you hydrated. It also helps aid digestion and is often the reason we are hungry – so when in doubt! Drink more water.
  7. Fill up on fresh fruits and vegetables. Fruits and vegetables are easy to have on the go, it you are on holidays or doing day trips. They are low in calories and high in fibre, so they can help to fill you up without adding too many calories. You could even make a healthy chocolate – like my recipe and dip your fruit in that for a healthier chocolate treat.
  8. Move more. The long weekend is the perfect time to incorporate physical activity into your day and make sure to get up and move frequently will help keep your  metabolism going, boost your energy levels, support digestion and burn added calories you may have eaten too.


Life is to be enjoyed and spending time with friends and family is just as important for our mental health as eating well and exercise is for our physical health. So over times of celebration and indulgence it’s important to be organised, prepared but most importantly kind to yourself.

If you are looking at making long term changes to the way to manage these events and times of the year then I would definitely recommend thinking about how you will navigate these for the long term. As I say in the clinic you need to work out “what’s your new normal” . and if that’s not the case just remember one weekend or one overindulged meal is not the end of the world. It’s what you do on an ongoing basis that makes all the difference.

Have a great easter.

Yours in health,