23 Dec Christmas Survival Guide

The holiday season is not an excuse to treat our body any differently from the rest of the year. With just a little planning, you can easily stay on track and will feel much better for it. In Australia, it is not uncommon for people to consume over 2000 calories in just one sitting at Christmas!

There is no need and no excuse for consuming so much food. Have small amounts of what you like, including treats, and make sure you include goodies such as fresh fruits and salads and lean meats.

Go easy on heavy sauces, roasted meats and desserts and you will swing through the season feeling lighter and healthier. The New Year is a great time to try something different, eat more salad, make sure you have one glass of water for every glass of alcohol and skip dessert occasionally. Try it.

Healthy eating tips

• Don’t go to a party hungry. Have a healthy snack before you go to stop you filling up on naughty canapés when you get there.

• Fill up your plate with small portions of everything you will like to eat. Then instead of alcohol go for a refreshing bottle of water.

• Only eat when you are sitting down and have food on a plate! Snacking when standing about chatting at parties (or raiding the fridge at home) can slip your mind and you can end up over indulging without realising.

• If you are at a party and want a snack go for the crudities plate – raw veggies will fill you up and are good for you, just don’t be tempted to ‘dip’!

• Shop smart! Don’t go to the supermarket hungry, write a list and stick to it, you’ll be happy once Christmas is over and you are not carrying the extra kilos the enticing chips and chocolates can result in.

• Turkey is a great protein to have for Christmas lunch, it has less fat than duck or goose. Don’t eat the skin (where most of the fat is) and make sure half your plate is filled with veggies.

• Get some healthy snacks to avoid eating all those chocolates and mince pies – good alternatives are unsalted nuts, dried fruit and fresh fruit and veggies. This will fill you up without overloading on sugar and salt.

Sensible drinking

• Are you drinking enough water? A lot of ‘hunger pains’ are actually thirst. If you are feeling hungry, have a drink of water and wait 10 minutes.

• We all enjoy a drink but if you want to avoid the hangover try having a glass of water between drinks or try something lighter like a white wine spritzer.

• Did you know that a glass of champagne has less carbs than any other alcohol?

• Why not go a light beer instead of a full strength, this means less calories and you can still enjoy a beer while being the designated driver.

Exercise tips

• Get enough sleep! Too many late nights can take a toll on your health so keep them to a minimum and enjoy the ones you choose to have.

• Stick to your exercise routine as much as possible – this will help keep you in shape and also make getting back to normal easier when the festive season has died down.

• Try not to use your car unless really necessary. Walk to the shops for small items you need, ride to work/school and walk to get the newspaper. You will set a better example for your family and friends, contribute to a better environment (less petrol less fumes), cut down your fuel bill and be healthier too.

• Get out of bed early in the morning and walk for 30 min it’s much cooler and it will kick start your day.

• Put your walking gear out before going to bed, so that shoes and socks, short’s and t-shirt are ready to put on first thing in the morning, then set the alarm a bit earlier than normal and get out and walk.

• Build muscle to burn fat. Every gram of muscle added increases your resting metabolic rate. Do some simple squats after a walk to help gain muscle – your quads are a big muscle group and building them will help burn the fat quicker.

• Try our 30 minute workout to squeeze a bit of extra exercise in to a small space of time!

Healthy Christmas lunch

Starter

Prawns with anti Pasto

Or

Mellon with prosciutto

Main

Roast Turkey

Roast veggies (carrots, pumpkin, sweet potato, parsnips, capsicum, mushrooms)

Salad

Dessert

Pavlova with low fat ice cream or fruit salad

Nibbles

Crackers, low fat cheese, carrot sticks, celery sticks, humus dip, nuts (raw unsalted), chocolate (in moderation!)