Want to stay healthy over the festive season?
The weeks before Christmas are a minefield of temptation with an ever-growing mound of tempting treats at home, festive food at work and party invitations by the dozen. The biggest challenge at Christmas time is that there is an abundance of nibbles and party food in addition to our normal food intake.
Let’s have a look at some tips to help you navigate the festive season and keep your health intact:
1. Enjoy your food.
Being on a diet or denying yourself the foods you love during the festive period will only end badly! Allow yourself to enjoy your favourite holiday treats in moderation, think about what you are eating. If you are doing well, eating healthy and being active and stress free 80 per cent of the time it is ok to eat things you wouldn’t normally eat the other 20 per cent.
2. Stay in control.
Take some healthy food options with you to parties over Christmas. It's a win-win situation for everyone, as your host and probably the other guests will love you for it and you will have healthy options to choose. If your home or office is filled with lovely sweet treats it’s easy to start eating them and then can be difficult to stop. If you fancy something sweet have it after a good meal of veg and protein, chances are you won’t want it then, but if you do, enjoy it. And start every day with a good breakfast, packed with protein. This will reduce those cravings.
3. Take time to plan.
Planning is the key to success during the festive period! Leaving everything to the last minute is only going to make you more stressed and lead to potential burnout. Start writing your plan today so that you know there are healthy options in every meal! Think plenty of veg,
4. Go easy on the alcohol.
When it comes to alcohol, Christmas can be a time of major overindulgence. Try to be mindful of not just how much you are drinking, but what you are drinking. Festive drinks tend to be sweet cocktails and warming creamy drinks. Try cocktails with sparkling water and alcohol-free gin and remember to drink plenty of water to avoid dehydration.
5. Try to keep a regular eating pattern.
If you normally eat 3 meals per day, then try to stick to this and avoid eating unnecessary snacks. Try to stick to your normal portion size too - remember there is more than one day in the festive period so you don't need to eat everything in one go! Don't let yourself get too hungry. Eating regular, balanced meals and snacks throughout the day can help you avoid overindulging in high-calorie, low-nutrient foods.
6. Be kind to yourself and realistic.
None of us are perfect. Christmas should be a time for fun and celebration, so be realistic about the goals you might set for yourself and be kind to yourself if you go 'off piste'!
7. Make time for some physical activity every day.
If you usually exercise, try to stick to your routine. We should be doing a minimum of 150 minutes a week of vigorous activity – that’s only about 22 minutes a day! A walk, even for a few minutes after eating helps to digest your food, get outside and enjoy the nature, put on some music and dance around, carry your shopping a bit further, encourage the family to get out in the fresh air with you for a morning walk - it’s a great way to start the day and spend quality family time together too. . There are endless ways to get in some movement, but finding what you enjoy is the key.
8. Be comfortable with saying no.
Be realistic with your time, and mindful of the impact saying yes to something has on your health and wellbeing. Maybe it's one party too many, or the financial pressure of buying gifts for everyone. Saying no feels empowering when you're saying it for the right reasons.
9. Christmas is about friends and family.
Enjoy them! Be grateful for the people around you.
10. Sleep well.
Optimal sleep can help to prevent weight gain, stress, fatigue and getting those seasonal viruses. Too many late nights can impact the circadian rhythm (our body's internal clock) and set everything a little out of whack!
When it comes to food how about these ideas for healthier options:
STARTERS
· Homemade smoked fish pate / bean hummus – you can use any beans/roasted vegetables
· Soups (smaller portion) without bread
· Salads with protein such as prawns or smoked salmon
MAINS
· Turkey or any lean meat
· New potatoes instead of roast
· Chestnut stuffing instead of sausage meat.
· Make your own cranberry sauce - use fresh orange juice and lots of warming spices
· Fill at least half of your plate with veggies -greens, mushrooms, onions, red cabbage, peas…..
· Gravy - homemade and don’t add sugar
DESSERTS
· Small portion of cheese and eat with celery/cucumber/carrots /dates
· Fruit salad with greek yoghurt flavoured with cinnamon
DRINKS
· Water - flavoured with seasonal fruit and herbs such as rosemary
· Make your own mocktails using fresh cranberries mixed with sparkling water and alcohol-free gin. Add a sprig of rosemary.
Have a happy and healthy festive period. See you in the New Year
Carrie