Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals.
As the festive season approaches, many of us find ourselves excited to catch up with family and friends, but also feeling the pressure to maintain our health and wellbeing goals.
With stress eating, excessive alcohol consumption, and reduced physical activity being common culprits for weight gain during this time, it's essential to have a strategy in place.
According to Nutrition Australia, the average Australian puts on between 0.8 - 1.5kgs over the Christmas period.
So how can we enjoy the festivities while staying on track? Here are 12 tips to help you navigate the holiday season without compromising your health.
Tip # 1 - Plan your way to success.
Start with meal planning and prep your meals in advance.
Wash and chop fruits and vegetables; store them in containers for easy access.
Prepare smoothie ingredients in ziplock bags for quick morning use.
Make breakfast options like overnight oats or chia pudding in mason jars.
Include ready-made snacks like homemade bliss balls, boiled eggs, and fresh fruit.
Prep salads in mason jars for lunch or light dinners.
Stock up on healthy snacks that are easy to grab when hunger strikes.
Having ready-made homemade food available encourages you to eat and not skip meals and helps you to choose nourishing food over C.R.A.P. (Chemicals, refined sugar & flour, artificial stuff, preservatives) food.
Ensure you eat before heading out for Christmas shopping to avoid unhealthy choices.
Tip # 2 - Move it or lose it.
Schedule exercise sessions and stick to them.
Incorporate small bursts of activity throughout the day.
Go for a walk with friends or play games like frisbee or tennis with family.
Try short walks after meals to improve digestion.
Include strength training exercises using body weight or household items.
Tip # 3 - Make healthier choices at parties.
Christmas is only one day! - Nutritionist Corinne Nash from Goodness Me Nutrition.
Eat something healthy before attending parties to avoid arriving hungry.
Fill your plate with plant-based foods first at buffets.
Choose veggies and protein-based options over starchy ones.
Focus on foods you can eat rather than those you can't.
Practice moderation by selecting only your favourite dishes.
Adopt an 80/20 rule—80% healthy meals and allow for indulgence in moderation during the festive season.
Corinne Nash, from Goodness Me Nutrition, has written a great blog called ‘The Healthy Eater's Guide to Surviving Christmas’. to read the blog, click here.
Tip # 4 - Mindful drinking.
Be mindful of alcohol consumption; opt for lower-calorie drinks.
Keep track of how many drinks you've had; don’t let others refill your glass until you’re finished.
Alternate alcoholic beverages with water to stay hydrated.
Tip # 5 - Stay hydrated.
Make a conscious effort to drink water throughout the day.
Keep a water bottle handy to reduce the chance of grabbing sugary drinks.
Infuse water with fruit slices or herbs for added flavour.
Tip # 6 - Practice mindful eating.
Far too often we find ourselves running around eating a bite here or there or grabbing something to eat through lack of planning or simply just too much to do.
The CDC-Diabetes (Australian National Centre for Disease Control) states that it takes your brain at least 20 minutes to realize you’re full.
‘Studies show that those who eat while distracted are more likely to overeat. This is because they’re unable to pay attention to their body’s fullness signals.’
Sit down without distractions and focus on your food.
Tune into your senses—notice the flavours, textures, and aromas of what you eat.
Place your fork down between bites to savour each mouthful.
Tip # 7 - Combat emotional eating.
You may turn to food for comfort — consciously or unconsciously — when facing a difficult problem, feeling stressed or even feeling bored. - Mayo Clinic
Identify triggers for emotional eating and ask yourself if you're truly hungry.
Rate your hunger on a scale from 1 to 5 before reaching for snacks.
Swap out unhealthy snacks for healthier options like roasted chickpeas or fruit.
Get support.
Ask your doctor, dietician or nutritionist to refer you to local support groups. You’ll be surprised to find that you are not alone.
Tip # 8 - Learn to say ‘No’.
Be selective about which events you attend; graciously decline invitations that don’t align with your goals.
Politely say no if offered food when you’ve had enough.
Tip # 9 - Prioritise quality sleep.
Maintain a consistent sleep schedule even amidst late-night festivities.
Aim for good quality sleep to support mental and emotional health.
Tip # 10 - Recharge and refresh.
Take time for yourself away from the holiday hustle and bustle.
Engage in solitary activities like napping, journaling, or reading.
Use this time to relieve feelings of anger, frustration, or stress.
Tip # 11 - Mental health matters: Stress Less. Enjoy More.
Take care of your mental health.
Be mindful of your mental health during the festive season.
Recognise that continuous stress can increase cortisol levels, potentially leading to weight gain and junk food cravings.
Identify your personal stress indicators, such as lashing out at family or increased alcohol consumption.
Don't hesitate to seek help when needed.
Tip # 12 - Remember the essence: Special moments with loved ones.
Focus on the true meaning of Christmas: spending time with family and friends.
Cherish the moments that create precious memories.
By following these tips, you can navigate the holiday season with joy while keeping your health goals intact.
Embrace the festivities without compromising on wellbeing—after all, Christmas is about family, friends and celebrating.
There you have it. I do hope one or many of these tips help you stay on track this Christmas.
From my family to yours, Merry Christmas!