Yes, it is that time of the year again! The season of socialising, present shopping, spending time with family, preparation for festivities and indulging in everything that Christmas period has to offer. It is the time when annual traditions and childhood memories come alive, including favourite treats like eggnog, mince pies, chocolates and mulled wine.
It would be unreasonable (and frankly a bit cruel) to expect you to stay away from all the temptations of festive eating and drinking (unless you want to of course). However, there are little things, you can do to support yourself and your health whilst having a good time. Just imagine entering the new year feeling great, instead of needing to resort to loosing gained pounds and working on finding energy and vitality that evaporated alongside sugar and alcohol December binge.
What to do beforehand
Make a plan!
It helps to go through the calendar and note any days you may be busier than usual (out shopping) and any social engagements (lunches, dinners and parties). This way you are prepared and can work out your food intake on that day (eg. if you know you are out in the evening, eat less and healthy during the day - a soup is always a good option - just skip the bread). It helps to check out menu at restaurants in advance and decide on what is the best choice for you on that day. Most restaurants offer healthy options and many healthier versions (half pizza, half salad).
If you can, have a light snack an hour or so before going out (an oatcake or vegetable sticks and hummus is a good option). This will ensure you are not ravenous and won’t go overboard with unhealthy finger food/canapes. It will also slow down the effect of alcohol and help your body to process it better.
During December and Christmas time
Stabilise blood sugar levels
When your blood sugar drops too low, you feel hungry and are more likely to overeat and reach for foods that give you a quick energy boost. This is either caused by forgetting to eat (when you are on the go) or eating too much sugar and simple carbohydrates (white bread and pasta) and will send your blood sugar onto a rollercoaster ride. Plus, low blood sugar releases cortisol, a stress hormone, that will just add to the pressure that festive season can sometimes bring along.
Eat regularly, particularly on the day that you have a social function. Choose complex carbohydrates (wholegrains like quinoa, brown rice; beans and lentils; fruits & vegetables) and make sure to include some protein, fibre and healthy fats with your meals and snacks. They slow down the release of glucose from foods and help to keep your blood sugar stable throughout the day, preventing energy slumps, dizziness, headaches, irritability and anxiety.
Make smart choices
Be aware of foods that you enjoy but that are not necessarily nutritious (high in sugar and fat) - we all have them! Stop feeling guilty about eating them and instead, set yourself a limit. Strive for balance! If you are having drinks and canapés, skip the dessert that evening, or go for sorbet or fresh fruit.
At the buffet/dinner table, fill your plate with vegetables, good quality protein (meat, fish, eggs, pulses) and add less carbohydrates (bread, pasta), fried and processed foods. You will eat less overall as your body needs to work harder to digest protein, making you feel fuller for longer. It may also help to choose smaller plate.
Eat mindfully – eating small bites and slowly (put your fork down for few minutes after each bite) and chewing properly can trick your brain into thinking that you had eaten more. Try it! It is not that difficult whilst chatting.
Keep an eye on alcohol intake
Not only alcohol adds calories but it also makes you more likely to overeat and choose less healthy food options (who can say no to crisps when a bit tipsy?). Moreover, it dehydrates and may lead to vitamin and mineral deficiencies contributing to you feeling tired, depressed (low B vitamins & magnesium) and susceptible to colds and viral infections (vitamin C, A and zinc) – the last thing you need during Christmas!
Drink in moderation and go for wine, spritzer, vodka lime, gin and diet tonic rather than coctails containing juice or cream. Choose small rather than large glass, alternate alcoholic drink with a glass of water and have couple of alcohol free nights a week.
Look after your liver
Your liver will be working very hard to process and detoxify rich food and alcohol and you can ensure it works efficiently by eating:
- Antioxidant foods and drinks: peppers, chillies, sweet potatoes, green vegetables, berries, citrus fruits, kiwi, pomegranate, red grapes, turmeric, ginger, parsley, green tea, dark chocolate
- Foods high in sulphur: garlic, onion, leek, avocado, tomato, coconut, pineapple, banana, meat, fish, nuts, legumes, eggs
- Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage, kale, bok choy, turnip, rocket
- Taking Milk Thistle supplement
Consider supplements
Christmas period (and leading up to it) is a busy time and can put a strain on your body as well as mind. It may be helpful to use supplements for an additional support. The nutrients will aid to counteract negative effects of less than perfect food choices, increased alcohol consumption and stress.
Good options include:
- Multivitamin
- B complex
- Vitamin C
- Magnesium Citrate
- Antioxidant complex
- Rhodiola Rosea
Make sure, the supplements are of good quality, as the cheaper brands are made from forms that are not absorbed very well and may contain lots of fillers and preservatives. At the end, they are not a good value after all. Go for brans like Biocare, Viridian, Solgar, Nutri Advance or Cytoplan.
When January comes
Try probiotic foods and supplements
It is a good idea to start the year with probiotic and prebiotic foods and/or supplement to re-balance the gut flora. The benefits of good gut bacteria go beyond digestion and include boosting immune system, improving mood and mental health, increasing energy and supporting general wellbeing.
The foods : kefir, sauerkraut, gherkins, organic live yoghurt, goat and sheep cheese, fermented soya beans (natto, miso, tempeh), onions, garlic, leek, chicory, artichoke and under-ripe bananas.
To detox or not to detox?
It is not necessary to put yourself under pressure to go on detox and set yourself unrealistic goals BUT you can consciously work to re-establish holistic health and vitality supporting routine through eating nutrient dense foods, physical activity, stress reduction and relaxation.
However, if dry (alcohol free) and clean January works for you, go ahead! January should be a slow down, pamper me month when you take stock of the year that passed and make personal, business and health plans for the year ahead. It should be about YOU!
Why not include a Health and Diet MOT in your New Year plans? Throughout January, I am offering £20.00 Off the Saver Package and £5.00 Off the Personal Shopping Trip (please mention this offer at time of booking).
Enjoy this festive season and have a Happy, Healthy and Prosperous year 2018!
