Eating well through Christmas

Those of you who follow my blog will know that ‘dieting’ isn’t something I encourage. I believe that short terms fixes produce short term results and short term results don’t lead to better health. For me, a healthy diet is about eating foods that are good for my physical and psychological health. Severe or permanent restriction of any food is not good for health; physical or psychological. So yes, the odd small bit of chocolate, cheese or ice cream is necessary to save me driving myself mad!

Now Christmas presents a problem. There’s food EVERYWHERE.  Every meal you’re served is at least double its normal size and comes with an extra 2 courses you’d never normally have. You’ve been given excessive amounts of chocolate, the alcohol cupboard is full and a cup of tea is ALWAYS accompanied with a mince pie (or two). How do you continue your healthy lifestyle through this minefield?! Well, here’s my top 10 tips on how you can manage your food and Christmas.

1. Make your goals realistic
If you’re someone who likes setting goals, make sure they’re achievable. For example; are you likely to get up at 5am on Christmas day to go for a run, or lose 5kg in the Christmas fortnight? Setting goals that you’re unlikely to achieve may make you feel negative and result in you ‘giving up’. If you’re trying to lose weight, aim to maintain your weight over the Christmas period and get back into setting an achievable loss of 0.5-1kg/week afterwards.

2. Always fill half of your plate with vegetables
This is something you should be doing anyway if you’re trying to lose weight, but remember this applies to Christmas meals too! Vegetables are low in calories and high in fibre. Psychologically, you’re still having a plate full but realistically you’re consuming a lot less calories than if half of your plate was filled with stuffing and roast potatoes.
Skip the skin! Avoiding the fattiest bits of a meal could end up saving you hundreds of calories. Try to limit your intake of potatoes or vegetables that are roasted in oil, gravy made with animal fat and opt for the leaner cuts of meat.

3. Stay hydrated
Start off your day with a large glass of water, and keep drinking more through the day. Being dehydrated can make you feel more hungry and increase the volume of alcohol you drink. Try alternating alcoholic drinks and water (see point 7).

4. Freeze leftovers
Sometimes it can’t be helped, cooking waaaay too much at Christmas is too harder habit to break. However, chances are if there’s stuffing balls left in the fridge they’ll be picked at between meals. Anything that can be frozen, freeze it so the temptation isn’t there.

5. Ration your chocolate or give it away
The thought of this as a child would have probably traumatised you. However, you’re not a child now…you’re a responsible adult! You have two options here; and one of them ISN’T eat it all in one go…!
If you’re one of those people who can have chocolate in the house and not munch your way through an entire box in one sitting, then great, make it last. If you’re not one of those people, then how about giving some of your chocolate to a worthy cause; a charity raffle, a church coffee morning, your post or bin men?!

6. Opt for lighter starters & desserts
The Christmas season often means numerous social outings, and that means food. Try to skip the nibbles and bread before the meal and opt for lighter starters like soup or melon and desserts like sorbet or meringue with fruit. You could even suggest sharing a dessert or just have a coffee. (Coffee and strong flavoured tea (like mint) can help take away the craving some people get for something sweet after a meal).
If you’re going to a buffet type do, consider eating before hand and fill up on a healthy, balanced meal. When you’re hungry you’re much less likely to make sensible, healthy choices about what you eat. Don’t stand near the buffet table either!!
Try to limit the ‘overindulging’ to a couple of days; a cheeseboard every night for a month will not give your waistline anything to thank you for.

7. Watch the alcohol units
Alcohol often seems to come hand in hand with Christmas. Remember that in terms of calories per gram, alcohol is second only to fat, containing 7 calories per gram (fat contains 9 calories per gram). That means that one glass of bubbly is likely to contain around 90 calories and a bottle of 4% beer around 100 calories.
Try to have set occasions where you won’t drink at all (drive there so you don’t have a choice)! And always try to lessen your intake; alternate between alcohol and soft drinks, ask for extra ice or dilute wine or spirits with diet mixers.

8. Make some healthy snacks
It’s not just meals that are guilty for our increased calorie intake. People tend to snack more through the Christmas period too. Try to stick to a maximum of one handful of nuts per day, and make some extra healthy options based on fruit and vegetables. Things like sliced carrot sticks and homemade hummus, roasted chickpeas or cinnamon spiced apple slices will mean you’re not left out but aren’t overdoing it on the calories. It may be worth looking at the timing of meals through the day too; are you snacking because you’re hungry (or thirsty), or just because it’s there?

9. Get in some exercise
Spending time with loved ones is an important part of Christmas. Make time for walks and family activities and you’ll be enjoying their company as well as staying active. Get up from the sofa and enjoy the crisp winter mornings, a 30 minute walk every morning will go miles in terms of helping prevent excessive weight gain over the Christmas period.

10. Choose indulgences wisely
Take some time to consider your options, for example, you could have dessert and canapes, just canapes, or just half a dessert. Make a conscious decision before you go about what you’re going to allow yourself and then think about why. Is it because you have another party tomorrow? Is it because you’ll want some mulled wine later? Thinking about this makes you more likely to stay on track.
It is hard saying no to everything everyone offers you, but staying in control of how much you say ‘yes’ to is a crucial part of maintaining a healthy lifestyle. Another way of looking at this might be to tell yourself that you will allow yourself to say yes to every fourth treat. Then, practice different ways you can say no, for example; “yes it does look delicious, I’ll be sure to have one later” or “thanks, but I’ve just eaten” or simply “no, thank you”.

Try to change “I can’t” to “I don’t”. Saying this means you’re in control and much more likely to stay on track during the Christmas holidays.

Remember, you can’t do wrong, you can only make better choices.

Moderation is key.

Have a Happy Christmas!

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BBQ Calorie Savers!

We all love a good summer BBQ. As I write this, it’s raining outside – but that’s not stopped us before! One particular memory that comes to mind is my neighbours calling the fire brigade because they thought our garage was on fire. Actually, my dad had just decided to do the BBQ from there!

BBQs are not only a great way to spend a summer evening with friends and family, but it is also a healthier method of cooking than frying or roasting. However, they can turn into an all-out feast – not good for those eating healthily!

So here’s my top 10 tips on how to make better choices when it comes to BBQs!

1. Healthy munchies

hummus

Swap those cheesy crisps and creamy dips for veggie sticks, hummus or sliced fruit and you’ll save yourself bags of calories before you’ve even started!

Another great tip for ‘picking’ is to put what you want on a plate, don’t pick out of the serving dish. You’ll be more aware of the amount you’re eating and more likely to think twice about what you’re putting in your mouth.

If you’re not hosting, take some with you! Chances are you won’t be the only one who’s eating healthily and veggie sticks add a lovely splash of colour to the table.

2. Tell your friends

If you’re lucky enough to be invited to a BBQ elsewhere, tell them you’re eating healthily before you go. Ask them to leave salad dressings on the side, or to avoid putting mayonnaise in EVERYTHING.

Depending on the friends (some can be bad culprits for “oh, go on…”) they may prepare low calorie drinks and dishes. Or, if you think they’re the “encouraging” type, be prepared and take your own. I’m sure that Rachel next door would be more than happy to hear you’ll prepare the salads or take along some prawns and homemade lentil burgers!

3. Plenty of veggies

vegetarian-kebabs-12BBQ’ing doesn’t have to be all about meat! There’s lots of veggies that taste great on the grill; corn on the cob, peppers, aubergine, sweet potato, the list goes on. Plus, you could kill two birds with one stone and occupy the kids with making some tasty vegetable skewers!

Change things up a bit and prepare some unusual salads. So many fruits and vegetables taste great at this time of year. Some wacky combinations include; avocado & pineapple, orange & carrot, kidney beans & chilli, mango & prawn and fennel, chic pea & pomegranate.

4. One plate

BBQs can turn into a bit of a free-for-all. However, we don’t eat four plates of dinner normally and BBQs should be no different! Limiting yourself to one plate will help you keep track of how much you’ve eaten and save on those calories.

Try to occupy your plate the same way you would at home. A rough guide would be third to half full of salad or vegetables, then split the remaining area into half between starchy carbohydrate (bread, potato, rice or pasta) and a source of protein (lean meat, fish or bean burger). Having a mixture of all three will keep you fuller for longer and help prevent multiple trips back to the food table!

5. Leaner meat choices

grilled-salmonAs I said, BBQs don’t have to be all about meat, but for you meat lovers there are definitely some meats that are better choices than others. Try to choose meats such as chicken, turkey and fish that are lower in fat and calories than burgers and sausages.

6. Alcohol

The silent contributor, the calorie queen! Per gram, alcohol contains 7 calories. In comparison, fat contains 9 calories per gram and carbohydrate and protein contain around 4 calories per gram. Put more practically, a medium sized glass of Pimms and lemonade contains around 150 calories and a bottle of beer around 100 calories. When you’re sat chatting (and drinking) for hours, it’s easy to see how the calories can add up!

berry-forest-mocktail-172155_LIf the idea of not drinking at all is too much of a challenge, then try to lessen your intake. Dilute wine with diet lemonade and ice to made a refreshing spritzer, or alternate between alcohol and soft drinks.

Provide the kids with some fresh fruit, ice and diet soft drinks and let them experiment making some non-alcoholic mocktails. One of my personal favourites is; mashed strawberries, a couple of mint leaves, sparkling water and ice.

7. Healthy dessert

Fresh-Fruit-Salad-for-headerFresh fruit makes the perfect dessert; it’s sweet, full of vitamins and antioxidants and one of your 5-a-day! Plus it’s low in calories. You have the standard fruit salad or you could try making a lower calorie recipe ‘trifle’.

If you fancy chocolate, snap a few squares of dark chocolate onto a sliced banana, wrap in tin foil and pop it on the BBQ for a couple of minutes. You’ll still get that chocolate fix but in a controlled portion, plus they taste deliciously indulgent.

9. Get active

Make the most of being with the people you love! Get out the rounders kit, tennis rackets, hide and seek! Whatever! Being active will give you a mood boost through release of happy endorphins in your body and also help you burn off some calories.

8. Pick your treat before going

Psychologically, if you’ve planned ahead, you’ll feel more in control and be more able to say ‘no’. Choose before hand whether you’re going to have a burger, decadent dessert or a couple of drinks. Remember, as long as we eat well 80% of the time, it’s perfectly fine to have treats of the things we enjoy occasionally.

10. Enjoy it

Finally, just relax and enjoy it. If you’ve used the above tips to plan ahead then you’re well prepared.

And, at the end of the day, if it all goes a little bit awry, just eat extra healthily the day after. One day of overeating won’t make you fat.

 

Watch out for some of the recipes I mentioned above – I’ll be posting them soon! I hope these tips are helpful, do let me know any tips you have.