Healthy Christmas: 12 Tips to enjoy Christmas without derailing your health goals.
While Christmas is a great time to catch up with family and friends, it could also be a very stressful time, especially when you are trying to focus on keeping or maintaining your health and well-being goals.
The biggest culprits of weight gain over Christmas are stress eating, drinking too much alcohol and not moving enough.
According to Nutrition Australia, the average Australian puts on between 0.8 - 1.5kgs over the Christmas period
So how can we keep those health goals going through the Christmas season?
12 Tips to enjoy Christmas without derailing your health goals.
Tip # 1 - Plan your way to success - Start with a plan.
A little planning goes a long way.
Start with meal planning, prep your meals in advance to keep you on track.
For example, wash fruit and veg when you buy them, chop them up and place them inside a container ready to use. Carrots, celery, radishes are amongst the many that you can store in a jar with water. Ready for snacking.
Place smoothie ingredients into ziplock silicone freezer bag ready to use in the mornings when you are on the go. Adding liquid, protein and good fats will keep you going until lunchtime.
Another great way to ensure that you are eating healthy over this season is to prep breakfast like overnight oats or chia pudding in mason jars at night, ready to eat in the morning. There are so many options out there to suit your taste.
Include ready-made snacks like homemade bIiss balls, homemade crackers, boiled eggs, and fresh fruit and veggies and hummus, etc.
For lunch or light dinner, why not prep salads in mason jars too? The options are endless.
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.
Don’t skip meals, especially when heading out for Christmas shopping, ensure that you’ve eaten beforehand instead of grabbing something unhealthy from a cafe.
Tip # 2 - Move it or lose it. Get moving!
Schedule your exercise and stick to it.
Finding a balancing of between spending time with family and friends and exercise can be challenging. But it doesn't have to be.
Making small tweaks or changes can help keep you moving and still enjoy precious moments loved ones.
Over this Christmas season, instead of stressing about not blowing your health goals, focus on being consistent with your exercise and eating healthy nutritious food.
Workouts don’t have to long to be effective and exercise doesn’t have to be complicated. Make movement part of your everyday.
Catch up with friends while out walking.
If you are pressed for time, walk early in the morning to get it done or do smaller bursts of exercise, or instead doing long walks, walk for 10 minutes and then see if you can do so again later. Forget the all-or-nothing approach.
Even if you do a short walk, you’re moving your body, reducing stress, and getting some vital vitamin D and it gives you a break from all the Christmas planning and prepping.
Consistency is key.
If you can’t fit a walk in, try having a short walk after dinner. This will help improve your digestion.
Play frisbee in the garden with family members.
Take an after dinner walk to checkout the Christmas lights in the area.
Go ten-pin bowling.
Try lawn bowls or Pétanque.
How about a game of tennis?
Play a game in the pool.
There are many ways to move this Christmas. But whatever you choose to do, make it fun.
Maintaining your regular exercise routine will help reduce the stress of this demanding season.
Don’t forget about doing your strength training.
This can be anything from using hand weights or resistance bands (or water bottles or tinned food) to strengthening your arm muscles.
To strengthen your legs, break up your workouts throughout your day, for example:
Do 20 calf rises when you brush your teeth,
Do walking lunges every time you walk down the passage,
10 Squats every time you stand up from sitting.
To find out more ideas on how to add sneaky movement into your day, click here.
Don’t forget to allow 48 hours of rest to recover between the same group of muscles.
Tip # 3 - Navigating Christmas parties: Make healthier choices.
Christmas is only one day! - Nutritionist Corinne Nash from Goodness Me Nutrition.
Eat with your stomach, not your eyes.
It’s the Christmas lunch you’ve been waiting for. Deep breathe. You’ve got this!
Don’t go out to a party on an empty tummy. Eat something
healthy, including a protein, before setting out.
Think easy protein; a boiled egg and cream cheese on a seed cracker, or yoghurt, banana and granola, etc.
Fill your plate with plant-based foods first, before adding all the other goodies.
Buffet tables can wreak havoc with any healthy eating goal.
Use a plate at a buffet.
Try eating more salad and vegetables and protein-based canapes, instead of starchy ones.
If you know that you cannot eat wheat, gluten or dairy, stay away from those foods that make you feel ill, regardless of how yummy they look. They are not worth ruining your party. Firstly, don’t think about all the food you CAN’T eat. Instead, focus on the foods that you CAN eat.
Eat in moderation. Instead of eating everything on the buffet or Christmas table, choose your favourites only.
Fill your plate with veggies first, then add meats.
If you’re wanting seconds, put your knife and fork down and wait 20 minutes, this gives your brain time to ‘feel full’.
Watch out for sneaking empty calories into alcohol. It’s not worth it. Stick to spriters (wine with soda water) and plain water.
In “3 Ways to stay on track during the holidays,” leading Australian Naturopath, Peter Mullen, recommends adhering to the 80/20 rule.
“Over the holidays instead of aiming for perfection or completely throwing out your healthy habits, create an 80:20 balance. 80% of the time you stick to your habits and 20% of the time you indulge in mum’s tiramisu or the endless platters.
The 80:20 rule in action looks like:
Eating at least 2 healthy meals a day
Remembering to take your supplements at least 5 days of the week.”
Nothing is more frustrating than feeling like you are being deprived of something delicious.
When looking at a beautiful table laid out before you, with every delicious nammies you could ever imagine. Do you have to eat it all? Probably not.
What you could do is choose the nicest ones or have a tiny taster of each.
If you’re hosting a party or Christmas lunch, to reduce stress levels, make a note of what you’re going to make and create a checklist and mark off as you go. Remember to K.I.S.S it - Keep it simple & satisfying
Make as much as you can ahead of time, including prepping veggies.
Say ‘yes’ to anyone offering to bring a platter of food.
Delegate jobs to reduce the full load on you alone.
Alternate alcohol with water to stay hydrated.
Avoid sugary mixers, and cream-based drinks, if consuming alcohol, rather have wine spritzers (soda and white wine) to reduce empty calories.
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 for healthier celebrations.
During this festive season, be mindful of your alcohol consumption at gatherings.
Alcoholic beverages can contribute empty calories and affect your food choices.
Consider moderating your alcohol intake by opting for lower-calorie alternatives, diluting drinks with sparkling water, or choosing light versions.
Keep track of your drinks. Also, don’t let others top your drink up until you are finished. That way you know exactly how many drinks you have had.
Sip your drinks and drink at your own pace, nobody else.
Don’t be pressured into ‘Have another, just one more.”
Try setting a limit for the number of drinks you have to maintain a balance between enjoyment and health.
Staying hydrated with water between alcoholic beverages can help control your overall calorie intake and reduce the risk of overindulging.
This mindful approach allows you to savor the celebrations without compromising your health goals.
Tip # 5 - Stay hydrated: The key to a healthy Christmas.
Make a conscious effort of drinking water during the day. Nothing spoils a special event more than feeling sluggish, headachy and unwell due to dehydration.
Keep your refilled bottle of water handy wherever you go. Often when we think we are hungry, when we are really thirsty.
Knowing that you have your water bottle handy will reduce the chance of grabbing a soda while out Christmas shopping. There’s a saying ‘that if you are thirsty, you are probably dehydrated.’
Easy ways to stay hydrated is by adding sliced fruit pieces and herbs to water like strawberries and basil, lemon and ginger, orange slices or lime. What’s your favourite?
Alternate alcoholic drinks with water.
Eat before you have alcoholic drinks.
Drink slowly.
Tip # 6 - Practice mindful eating: Savor the flavours of the season.
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, put away electronics and focus on the food before you.
Eat with your senses.
Tune your 5 senses into each bite, what it looks like, smells like, and tastes like.
When you chew, is it crunchy or creamy, salty or sweet? Place your fork or spoon down between bites. Relax. Enjoy the moment right where you are.
Tip # 7 - Combat emotional eating: Strategies for a stress-free season.
Although the Christmas season is meant to be a wonderful time of year, it may not be for some.
Sometimes the strongest food cravings hit when you're at your weakest point emotionally.
You may turn to food for comfort — consciously or unconsciously — when facing a difficult problem, feeling stressed or even feeling bored. - Mayo Clinic
“Sitting on the couch and mindlessly munch through a whole bag of chips after a stressful day.
This is emotional eating. You might have heard it called “stress eating,” but “emotional” is more accurate.
Many negative emotions — including anger, sadness and stress — can trigger bad eating habits.”
Any emotion, be it anger, depression or boredom can trigger emotional eating plus other concerns like:
Seasonal stress
Financial worries
Relationship issues
Health issues
Work stress
Strategies to help you stop emotional eating and get back on track?
Get to the root cause.
Emotional eating can stem from deeper issues. You need to identify and address the root cause of your emotional eating.
Ask yourself, ‘Am I really hungry?
“Kippen suggests rating your hunger on a scale from 1 to 5, with one being you’re not hungry at all, and five being you’re so hungry that you would eat the food you hate most in the world.
It’s too easy to just dive into mindless eating, but by asking yourself this question, you at least recognize your motivation,” she says.
If your hunger clocks in at a level three or four, she suggests grabbing a healthy, balanced snack within 15 minutes or a healthy, balanced meal within 30 minutes.
If your physical hunger is lower than that, she recommends trying an alternative activity like drinking a cup of fruity herbal tea or going for a walk.”
Swap out your worst snacks
Avoid having large bags of potato chips at home. Though cost effective, it’s very easy to eat the entire bag while watching a moving. Instead only keep a few small bags.
“That’s good, because overeating processed snacks can raise your levels of the stress hormone cortisol.”
Roasted chickpeas are another great crunchy option with protein and fiber to fill you up.
If you’re a sweet tooth, remember this: The sugar high comes with a low afterward. This low can lead to increased cravings later. And, sweets and processed foods can even make certain mental concerns, including symptoms of depression, worse.
Have fruit displayed where you will notice them.
(Studies show you’re more likely to eat fruits and veggies when they are easy to access).
“I also suggest keeping frozen berries on hand that can quickly be thrown into a blender to make a healthy sorbet,” she says.
Choose foods that fight stress
Drinking herbal teas like matcha, green tea, chamomile, lemon balm, peppermint, and lavender all have a calming effect.
Dark chocolate (at least 72% cacao), whole grains, nuts, legumes, and fruits and vegetables all have a part to play in maintaining a healthy mind. “The key is stocking up on foods that help with your stress or emotions, and avoiding processed junk that might make you feel worse,” Kippen says.
Keep a food diary.
If you are a visual person, write down what you eat, when you ate it, what emotion were you feeling at the time, how hungry you were .
‘Over time, you might see patterns that reveal the connection between mood and food.’
Manage your stress levels.
Try deep breathing, yoga or meditation.
Have a hunger reality check.
If you ate recently, and do not have a rumbling tummy, you’re probably not hungry, are you bored? Give it time to pass, go for a walk instead.
Avoid having hard to resist comfort foods in your home.
Out of sight, out of mind.
When feeling emotional, avoid doing your grocery shopping.
Add, don’t subtract.
Add healthy snacks, like fresh fruit, veggies with healthy dips, or nuts. don't deprive yourself.
Learn from setbacks.
If you kept a food diary, have a look at what triggered your emotional eating over a period of a week or month. Note if one of the above mentioned tips helped. Focus on the positive changes you have made. Give yourself credit for making healthier choices.
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.
“We’re stronger when we stand together. ”
Tip # 8 - Learn to say ‘no’: Prioritise your wellbeing.
You don't have to attend every single party or function that you’re invited to.
Be selective with your time and who you want to spend time with.
Graciously decline invites. You don’t have to justify your ‘no thank you.’
And when you do attend a party, we often eat, just to please the hostess. Politely say ‘No thank you” if you feel like you’ve had enough.
Tip # 9 - Quality sleep: The silent hero of holidays.
Holiday time can cause havoc with your regular sleep time. Try and maintain your usual sleep schedule.
Attending various functions will take its toll on your body. Be kind to it.
When you’re sleep deprived, you are more likely to crave eating unhealthy foods.
Tip # 10 - Recharge and refresh: Take time for yourself.
Find time to recharge during the holiday season. If need be, schedule it in your diary. Take a nap, read a book or page through a mag.
Taking time for yourself will relieve feelings of anger, frustration or feeling stressed.
Tip # 11 - Mental health matters: Stress Less. Enjoy More.
Take care of your mental health.
Reduce your stress levels.
Continuous stress increases cortisol levels (your fight or flight response), which may in turn increase weight gain and may increase the craving for junk food. Be aware of your stress and anxiety levels.
Know the tell-tale signs of your stress e.g. you’re lashing out at family, angry all the time, eating more or drinking more alcohol than usual.
Seek help when you need it.
Tip # 12 - Remember the essence: special moments with loved ones. It’s what Christmas is all about.
Being with family and friends. These are what precious memories are all about.
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!