Mantain the routine

Christmas is coming, and with it, comes lots of lovely celebration, time with family and friends an ever-growing mound of tempting treats at home, festive food at work and party invitations galore. This can be a challenging time for the health conscious so let’s have a look at some ways to navigate the festive season and keep your wellbeing intact: Maintain a Normal Routine.

Routine often disappears at this time of year, but it’s important to maintain some structure.

Planning helps. Start writing your plan today so that you plan meals and stock up on healthy

foods to ensure there are good choices available for everyone. If you usually eat three

meals a day, try to stick with that. Don’t let yourself get too hungry. Eating regular, balanced

meals and snacks helps avoid overindulging in high-calorie, low-nutrient foods.

Think protein at every meal and snack and try to stick to your normal portion size too,

remember there is more than one day in the festive period, so you don't need to eat

everything in one go!

Quarter of your plate: any protein option

Half of your plate: all green and non-starchy vegetables

If you usually exercise, try to stick to your routine. We should all be doing a minimum of 150

minutes a week of vigorous activity , which is only about 22 minutes a day! Get outside for a

walk or run and enjoy the nature, put on some music and dance around, carry your

shopping a bit further, encourage the family to get out in the fresh air with you for a morning

walk which is a great way to start the day and spend quality family time together too. There

are endless ways to get in some movement, but finding what you enjoy is the key.

Movement doesn’t have to be structured, even a short walk after eating helps with

digestion.

Balance rather than deprivation

Denying yourself the foods you love during the festive period will only end badly!

Concentrate on 'balance' rather than 'deprivation', allow yourself to enjoy your favourite

holiday treats in moderation. Think about the 80/20 rule, if you are doing well, eating healthy

and being active and stress free 80 per cent of the time it is ok to eat things you wouldn’t

normally eat the other 20 per cent. This is more realistic and much more achievable.

Stay in control.

Take some healthy food options with you to parties over Christmas. It's a win-win situation for

everyone, as your host and probably the other guests will love you for it and you will have

options that you're comfortable with from which to choose.

Try things like:

• Hummus or bean dips with raw vegetables

• Stuffed vegetables or baked courgette fritters

• Tomato and mozzarella cups with pesto

• Smoked fish pâté or salmon terrines

• Devilled eggs — they’re making a comeback!

When eating out, fill yourself up with the good stuff. Have a starter and a main course, or just

a main course, and try to avoid dessert, bread, prawn crackers and watch out for the

hidden sugar in sauces (Gravy, cranberry sauce, chilli dipping sauce)

Go easy on the alcohol

When it comes to alcohol, Christmas can be a time of major overindulgence. Try to be

mindful of not just how much you are drinking, but what you are drinking. Festive drinks tend

to be sweet cocktails and warming creamy drinks. Try cocktails with sparkling water and

alcohol-free gin, seasonal fruit and herbs such as rosemary and remember to drink plenty of

water to avoid dehydration. Don’t feel pressured to drink, aim to be the slowest drinker, or

have a polite excuse ready if you’d prefer to skip it. Explore other ways to relax and enjoy

the season that don’t revolve around alcohol.

Be kind to yourself and realistic

None of us are perfect. Christmas should be a time for fun and celebration, so be realistic

with your time, and mindful of the impact saying yes to something has on your health and

wellbeing. Maybe it's one party too many, or the financial pressure of buying gifts for

everyone. Saying no feels empowering when you're saying it for the right reasons.

Sleep well.

Optimal sleep is important to manage the stress of this period and can also help to prevent

weight gain, fatigue and succumbing to seasonal viruses. Too many late nights can impact

the circadian rhythm (our body's internal clock) and set everything a little out of whack!

Christmas is about friends and family and shared moments. Enjoy them! Be grateful for the

people around you and take care of yourself along the way.

Have a happy and healthy festive period.

Carrie

www.carriecannonhealth.com

carrie@carriecannonhealth.com