ENJOY THE FESTIVE SEASON – BUT DON’T OVERDO IT!

The run up to Christmas and New Year celebrations often means eating, drinking then more eating and more drinking. This can lead to us gaining extra pounds and then feeling guilty afterwards.


Best plan of action?
Avoid the weight gain now as it’s harder to lose it later! The good news is you don’t have to be a party pooper or lock yourself away from all the temptations, you can just be mindful of what you are eating and drinking. Here are some tips to survive the festive season and not have to avoid the scales in January.

  1. Don’t overdo it!
    Remember Christmas and New Year is only a week, but your health and heart need to be strong all year round. Rather than have all three courses, maybe swop the starter for the dessert or vice versa. Eat less in between celebrations You know you are going to be out a lot and why not. Just moderate your eating in between the festivties. Eat lighter meals like soups, salads, or a healthy sandwich.
  2. Don’t graze
    Each mouthful adds up. It’s easy to lose track of how many nibbles you have had in a day. Don’t think “it’s only a small amount” – all those small amounts, especially festive foods, have high calorific content and you can end up consuming more calories than you would have had ina full meal. Often “grazing” is out of habit or boredom. Be mindful of what you are eating.
  1. Make healthy choices
    When eating at home, plan what you are going to eat with your health and heart in mind. Lean meats, white meats instead of red, and plant- based meals. You will feel the benefit and have more energy.
  2. Enjoy the turkey
    Turkey is a good lean meat option full of protein. The danger lies in all the trimmings. Seriously – how many roast potatoes do you need to eat! Bulk out on the vegetables as long as they are not dripping in butter.
  3. Watch the salt!
    We know salt is a killer, yet how many of us ignore the fact it is damaging our heart and raising our blood pressure. Sausages wrapped in bacon – rich gravy? You already know, without me telling you, that these contain high amounts of salt.
  4. Salt makes you drink more
    As well as damaging your heart, salt makes you thirsty. Why do you think they put salted peanuts, crisps and salted pretzels on the bar when you order a drink? To make you drink more! The oldest bar ploy in the book. The more you eat the more you want to drink. Plus, salted nuts and crisps are high in
    saturated fats.
  5. Be drink aware
    It is important to stay within the safe alcohol consumption guidelines to avoid damage to your heart, kidneys, and liver.

According to nhs.uk:
Knowing your units will help you stay in control of your drinking.

• men and women are advised not to drink more than 14 units a week on a regular basis
• spread your drinking over 3 or more days if you regularly drink as much as 14 units a week
• if you want to cut down, try to have several drink-free days each week
• 14 units is equivalent to 6 pints of average-strength beer or 10 small glasses of lower-strength wine – a week.

  1. Dangers of TV eating
    Christmas movies, Christmas TV catch ups all mean one thing – feet up on the sofa with a glass of wine or beer and foods to satisfy the “munchies”. This is often mindless eating. How many times have you looked and suddenly the whole box of Maltesers has disappeared!
  2. Quick fix January as an excuse for overindulgent December?
    How many times have you said, I will wait until after Christmas – after all it is Christmas – time to pig out! I will be good in January! I will exercise! I will watch what I eat! Seriously – why give yourself all that extra hard work in January. Be good now.

Enjoy – don’t see it as a chore to eat mindfully.
It’s not a torture!
It’s your health.
You are worth it.


Love
Moira