Monday 9 December 2013

How to feel good over Christmas and into the New Year...

It’s that wonderful time of year again, but is it possible to have fun and stay healthy and feel good? We get some top advice from our wonderful Nutritionist, Jemima Powell... 


There is something about the festive time of year that means we pay less attention to our diet and indulge in a way we don’t at other times of the year.  

As a result January often leaves us with: feelings of lethargy and January blues increased by the seemingly endless dark days; tighter fitting clothes and stepping on the scales to discover new pounds that weren’t there in early December; and on-going boughts of coughs, colds and flu that are zapping around at this time of year.  Although this blog does not advocate total abstinence from fun by any means at all, paying attention to your diet can be beneficial to ward off these concerns before they arise.  


Here are 3 tips that aim to help you enjoy December and make 2014 get off on the right note.

1. Eat well when you are in control of the choices.

Eating and drinking the right kinds of foods can be trickier in December, as chances are you will be socialising more, leaving other people to determine what you eat. There are a number of ways you can deal with this: Take your own food with you everywhere you go and risk a) offending your host/hostess and feeling like a social pariah and b) causing yourself and AWFUL lot of work; OR you could try to pay EXTRA SPECIAL attention to your diet when you are in control.  By eating a well balanced diet when you can, you will ensure that you are getting the nutrients that your body requires with the aim of not putting extra weight, keeping your immune boosted and giving your digestive system the required substances to process and remove the unwanted toxins.  


Start by cleaning up your current diet and remove refined carbohydrates, sugars, alcohol, and decrease caffeine intake to one cup of coffee. Try to increase fibre from brightly coloured fruit and vegetables and low GI whole grains as this will help increase satiety and help the gastrointestinal tract remove unwanted toxins.  In addition fruit and vegetables contain many vitamin like A, C and E and phytochemicals like flavonoids and carotenoids which are powerful antioxidants. Low GI whole grains like brown rice and oats are good sources of B vitamins which are required for energy production.  

Tips: 
  • Chop finely or quarter and lightly steam brussel sprouts, season with olive oil.  Brussel sprouts contain high levels of the antioxidant, glucosinolate in the form of indol-3-carbinol and sulphur, both these compounds are required to support liver detoxification.  As well as containing dietary fibre, a large portion of brussel sprouts contains a significant amount of omega 3 (alpha linolinic acid) which has anti-inflammatory properties as well as vitamins K, A, C and E.  


  2. Start every day well

After a particularly indulgent evening, the next morning our natural instinct is to reach for foods to get us going that are convenient, like coffee a croissant.  Although this makes us feel great for a short while, soon the effects begin to wear off, we get hungry, low or just need something to keep us going though the next part of the day.  If you can start the day well, you will be more likely to make good food choices through the rest of the day as you will not be lurching from one sugar low to the next and finding it hard to decide what to eat.  Don’t skip breakfast either – this can make you feel too hungry later meaning you will eat more.

Try to be organised, have something to eat by 10am or within 2 hours of waking.  Have your fridge stocked with good easy choices for breakfast that you like. Eat good quality protein at every meal (lean white meat, fish, eggs, lentils and pulses, quinoa etc).  Eating protein at every meal will help to manage your blood sugar balance decreasing the likelihood you will have a mid-morning or mid-afternoon slump.  As well as being a healthy source of protein, turkey is a good source of tryptophan, this is the amino acid that is a precursor to serotonin and melatonin – the happy and sleep well hormones. (This does not mean that eating turkey for breakfast will make you sleep through the day, but a small mouthful with a little bit of carbohydrate an hour before bed might lead to a peaceful nights sleep). 

Tips: Oil fish is a great source of protein and ideally should be eaten at least twice a week.  In addition, oily fish contain omega 3 fats in the form that our body can readily use. Try lemon roasted salmon on pumpernickel bread with sautéed spinach leaves. 



3. A little restraint is good

Although there is nothing wrong with indulging at this time, especially if you are following point 1 and 2, there is a point at which a little restraint is needed.  A few chocolates is ok but try not to eat the whole box.  Alcohol is often a tricky one too.  Do try to make sure there is time for food if you are drinking. We all know what the recommended units of alcohol consumption is (14 units for women and 21 for men) so try to stick to them and have at least 2 consecutive alcohol free days in a 7 day period.  


Tip: Sip your drink slowly and enjoy it! Try to alternate with a glass of water or at least have a few glasses of water over the evening (you will appreciate this in the morning).  


AND FINALLY…

Don’t feel guilty
This is Christmas and it is meant to be a fun time.  If you know that there is a wonderful party or meal coming up and you will find it hard to say no then relax and enjoy it.  There is no point if you are going to beat your self up about it.  Vow to start each day afresh and follow these 3 simple tips, to give your body time to recover before the next party and start the new year feeling good.


The advice that Jemima have given here is general.  If you would like more detailed personalised help on how to cope with Christmas or any other concerns then please contact her to arrange a consultation.


If you would like more information about Jemima or nutritional therapy then please visit her gorgeous website www.jpowellnutrition.co.uk

Jemima will be talking about nutrition at the Golborne Place studios in the new year, keep a look out for more info soon!

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