Survive The Holidays

Xmas Decorations

Nine Tips to Survive the Holidays

Christmas and similar celebrations can be difficult because of all the food temptations and disruption to your routine.   Here are 9 tips to help you stay on the path of good health.

1.    Enjoy the BBQ, roast meat, fresh fish and vegetables. An emphasis on protein is good because most people are not getting enough. Aim for 2 grams of protein per kilo of lean body weight.

2.    Avoid seed (vegetable) oils, replace with animal fats and fruit fats such as olive oil, coconut oil, butter, ghee, beef and pork fats and enjoy your bacon, it is unfairly demonized.

3.    Keep the level of ultra processed foods to a minimum by emphasizing home prepared meals.  If it comes in a packet listing more than 4 ingredients then minimize it.

4.    Shop the outside aisles of the supermarket as this is where the real food is available. The more you can craft your meals from these real ingredients the better. There is one aisle in the supermarket to particularly avoid which has potato chips / crisps on one side and soda on the other.

5.    Take care with how much sugar you are eating and drinking.  There is no nutrition in sugar but there is plenty of energy which has to go somewhere.  Active children may be able to burn it off, but if you can’t do this, it will be stored on your body as fat. There are about 70 different names for sugar including “fruit juice concentrate” so read nutrition labels to get familiar with these and become aware of what may be hiding in your food.

6.    Minimize those bulk carbohydrates such as potatoes, fries, rice, bread, pasta, cereals, cake, cookies and biscuits.  They are just another form of sugar and are major culprits in hijacking your diet.  They also have too much energy and minimal nutrition for most people.  By all means have a little but not on an empty stomach.  If you love bread, try sourdough as it is a healthier option.

7.    Avoid fruit juices and try to get your fruit as whole foods.  The juicing process destroys the fiber and makes it too easy to over eat the quantity of fruit.  It is easy to drink 5 oranges as juice but eating them would be more difficult.  Fruit contains fructose, a major contributor to gout and fatty liver.

8.    The sequence of what you eat matters hugely to your body.  Try to eat some salad greens early, followed by your protein and keep the sweet treats to the end of the meal. If it can spike your blood sugar, having a belly full of good food will blunt that spike.

9.    Get plenty of sunlight without burning and enjoy the break.  A diet splurge takes about 2 days to dissipate so have fun and stay off the scales for 3 days. Merry Christmas.

Link to my new book and free nutrition blogs at www.takebackyrhealth.com.  Seek professional advice before dietary changes, particularly if on medication.  George Elder, Certified Health Coach, Author, Diploma in Nutrition.  The best thing you can do for your health is eat better.