During the
Christmas holiday period we're always surrounded by lots of lovely food and
drink so it's easy to over-eat. It's important to enjoy yourself over the
festive period but taking some simple steps can contribute to a healthy and enjoyable
festival period and it will stop you worrying about those post-Christmas extra
pounds!
With so many
treats around and the temptation to sleep them off in front of the TV, it’s no
wonder that people gain an average of 2 kg (5lb) over Christmas. It only takes
an extra helping of pudding and a few more glasses of wine or chocolates and
suddenly you’ve had all your daily calories in one sitting.
While many
of the traditional foods are actually very low in fat, it’s the trimmings and
extra nibbles that can add the pounds. So go easy on these and take smaller
portions of the roast potatoes, gravy, sausages, stuffing, puddings and cheese.
Christmas is a great opportunity to try
out new activities and healthy foods with friends and family.
Here are some of my tips for a healthy Christmas:
Make healthy
Christmas dinner choices
· For
starters try melon or smoked salmon. Salmon is a good source of omega-3 fatty
acids that are needed for a healthy heart. Another option is a hearty healthy
soup made from seasonal vegetables such as parsnips, turnips, carrots,
cauliflower, celery and leeks.
· Roast
potatoes using a vegetable oil spray, olive oil or sunflower oil. Cut them into
large chunks so they’ll absorb less fat. Do not deep fry your roasters, parboil
them first then add the oil before roasting in the oven.
· Christmas
pudding is quite low in fat and a small portion goes a long way. Try serving it
with low-fat custard or crème fraiche. A baked apple or fresh fruit salad with
natural yoghurt is also a good option with the fruit giving you valuable fibre
and vitamins.
·Pile on the
vegetables! Vegetables are our friends – they are high in fibre, contain
antioxidants, vitamins and minerals and are low in calories. However DO NOT
cover them in butter or any other fatty spread.
· Turkey is
low in fat and high in protein so feel free to have an extra slice or two, but
don’t eat the skin or you’ll add more fat and calories.
Choose healthy snacks
· Satsumas are
seasonal, tasty and are a great source of Vitamin C so be sure to have a large
bowl of these and other fruits available.
· Serve raw
vegetables such as peppers, spring onions, cucumber and carrots with low-fat
dips.
· Dried
fruit is a lovely, healthy snack with lots to choose from, such as dates, figs
and apricots.
Eat
breakfast
Make sure
everyone in your house eats a healthy breakfast. This will give you a slow
release of energy, keeping your spirits up during the present-opening and
dinner preparations and you’ll avoid over-eating during your sit down meal.
Some great
breakfast ideas are porridge or pancakes served with berries and natural yoghurt
– add a sprinkling of nutmeg and cinnamon for a festive touch. Another scrumptious
breakfast is scrambled egg served with smoked salmon and chives. Don’t forget
to include fruit!
Use herbs
and spices to flavour food
Try to limit
how much salt you use for cooking and therefore eat. Salt can increase blood
pressure which can increase the risk of heart attack and stroke. Experiment
with herbs and spices in your food instead.
Recognise
when enough is enough
Choose to be
full, not stuffed. Listen to your body and stop eating and drinking before you
have to loosen your belt. Instead of suffering for the next hour while your
body tries to digest, you can enjoy time with friends and family and look
forward to the next meal.
Remember, being
active is just as important as healthy eating and a great way of burning off
those extra calories. It can also keep children and guests entertained. Physical
activity is also a great way of reducing stress levels (and let’s face it,
Christmas can be stressful). So wrap up and go outdoors out - you’ll feel a
whole lot better for minimum effort.
Take your time
Christmas is
meant to be an enjoyable family occasion so instead of wolfing your dinner down
and feeling hungry take your time. Make sure you chew your food well, put your
knife and fork down occasionally and engage in some festive conversation. This
was as well as enjoying the food you’ll enjoy the whole sit down meal
experience.
Get active!
. Leave the
house: Instead of watching the same old films and repeats, go outside and get
moving.
. Take a
walk: There are plenty of places for walking. Walk to nearby friends and family
instead of taking the car; if you have a dog take him/her for a walk and let
them celebrate Christmas with you.
. If you
have children encourage them to go outside and play some family games and if
you’re luck enough to have a white
Christmas build a snow man!
. Enjoy
those presents: If anyone in your family was lucky enough to receive presents
such as a football or bike, go and use them, and get all your Christmas guests
outside to join in the fun.
Give and
receive activity-based presents: Walking shoes, a trial gym membership, dance
classes, a trampoline - anything that will help you, your family and your
friends to get active.
Don’t drink too much!
Not only
does alcohol have extra unwanted calories it makes us dehydrated, a hangover
will make us tired the following day and quite often it gives us unhealthy
munchies.
I’m not
saying don’t drink because everyone enjoys a nice glass of champagne or mulled
wine but try and limit the quantity you drink. Another great tip is to drink a
glass of water between each alcoholic drink or accompany wine with sparkling
water.
Another
reason to stay hydrated is the fact that quite often thirst can be confused as
hunger!
Lastly HAVE FUN
WITH YOUR FRIEND AND FAMILY! Some studies suggest that those who ate ‘treat
foods’ and felt guilty weighed MORE than those who ate it in celebration,
without any guilty feelings!
No food is
banned in a healthy balanced diet it is all about moderation and NOT denying
yourself the treat foods. A little bit of what you fancy does you good!
I am not suggesting you lose weight over the
holiday period, just try to maintain it.
MERRY
CHRISTMAS
P.S. If
you do put on an extra few pounds over the festive season DO NOT crash diet in
the New Year! Eat sensibly and exercise and you will find as you slip back into
your usual routine the weight will fall off. If one of your New Year
resolutions is to lose weigh then please do this by eating a well balanced diet
by including foods from all food groups and gradually incorporate exercise into
your day-to-day routine.
