Christmas survival guide
It’s that festive time of the year! December is the time for Christmas parties and celebrations, but at the same time we all dread this time because of the guilt of over-indulging and getting on the scales in January!
If you want to avoid digestive issues, headaches and weight gain, then read below and find out more.
Here are some tips you can implement during the festive holidays:
Watch your portions and no seconds.
Limit the time you eat during the day to an eight to ten hour window. This is a type of intermittent fasting that really works. This way you can enjoy the food and drinks without overdoing it.
At dinner fill half your plate with vegetables leaving only half for meat and potatoes.
Eat slowly. When you take time to eat, you are producing more digestive enzymes and stomach acid, both of which helps with digestion.
Move as much as possible. Any type of exercise, from power walking to a seven minute high intensity body weight exercise, will be beneficial. Plus, this will burn off the extra calories.
Swap half of your regular potatoes for sweet potatoes, as an alternative that can contribute towards your 5-a-day. If you leave the skins on your potatoes, you can up your fibre intake for the day! Use the cooking water from your vegetables to make the gravy as this will contain some of the vitamins from the vegetables!
Steaming veg also retains more of these vitamins, compared to boiling! To make gravy with less fat, pour the turkey juices into a jug, wait for the fat to rise to the surface and spoon off the fat, before using the juices to make gravy. Use low salt stock cubes for gravy and try to limit salt added at the table. Serve a variety of vegetables as they all provide different essential nutrients.
Vegetables are what we call low-energy density foods - so you can eat lots for relatively few calories (provided they are not covered fats like butter). Use chopped fresh herbs or lemon zest instead to add flavour.
Not all alcohols are equal. The worst alcohols for weight gain, are the ones with the highest level of sugar, which are mainly beers and lagers, sparkling wines, dessert wines, and fortified wines (e.g. sherry or port).
If drinking alcohol try to have a glass of water between each alcoholic drink.
To help with digestion for large meals, have one teaspoon to one tablespoon of organic raw apple cider vinegar for about 30 minutes before your meal, as a shot followed by a few sips of water. It kick-starts your digestion.
Make sure to drink enough water. This will prevent you from being dehydrated and having headaches. Most people need one and a half to two litres of water daily, and more when alcohol is involved. For best results drink throughout the day.
Add lemon, lime or other fruits to water to make it a more ‘exotic’ drink.
Finish your meals with peppermint tea: It has been shown to help with gas, preventing cramping and stomach discomfort.
If you need nutritional help to stay on track this Christmas then speak to a qualified Nutritionist who can provide you with tailor made nutritional tips so you can enjoy without feeling guilt!