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On the JJ Barnes Blog, I check out the top tips from nutritional therapist Caroline Peyton for how we can enjoy Christmas while still eating a healthy and balanced diet.
Christmas time is, for me anyway, a very food focused festival. I love the cheese, the crisps, the potatoes… the wine… So, if I’m going to try and be at least a little bit healthy, I might need a little bit of help.
Caroline Peyton
Qualified nutritional therapist and naturopath Caroline Peyton of Peyton Principles has run her clinics in Wiltshire, the Cotswolds and online for more than a decade. She is a specialist in gut health, digestive issues and menopause.
Caroline knows it is easy to overlook simple things you can do during the Christmas festivities to help you stay on track with your healthy habits. There will be days when you over indulge, but that does not mean the whole Christmas period is a write off!
She shares this advice for how to eat healthily at Christmas:
I know many people value ideas so that they can still enjoy themselves yet want to avoid unnecessary over indulgence.
- Always remember to stay well hydrated. A typical person requires about 2L of fluid each day and hydrating fluids are those to aim for: water, flavoured water (naturally flavoured eg. with lemon or cucumber), fruit and herbal teas or very well diluted cordials. When it is cold it is tempting to drink more tea and coffee but they act as a diuretic and a stimulant so include some herbal teas instead.
- Avoid arriving at a drinks party hungry. Not only will any alcohol you drink have a more rapid impact, but you will also be tempted to reach for too many crisps and peanuts. A small protein smoothie or a couple of oat cakes with peanut or almond butter are good options before you head for that party.
- If you are at a drinks party, be careful of all the pastries like sausage rolls. Pastry is white refined flour and to the body it is just sugar. A piece of cheese is a better option (fats do not make us fat, sugars do). Look for higher protein foods like (ideally unsalted) nuts; and those with the least amount of pastry.
- Start your day (including Christmas Day) with a sustaining breakfast. It must include some protein such as cheese, eggs, smoked salmon or full fat Greek yoghurt. Protein helps you to stay fuller for longer and helps to prevent over indulgence on snacks that are a guaranteed way to gain weight.
- If you are going to Christmas dinner parties, try to remember “protein, vegetables, carbs” in that order: do I have enough protein to eat (meat, fish, pulses, lentils, eggs); do I have plenty of vegetables to eat (the more the better); do I really need so many potatoes (pasta, rice)? It is the starchy carbohydrates that contain sugars that can lead to weight gain so resist a large portion!
- It is still possible to practice mindful eating even on Christmas Day itself. This means taking a pause before tucking in, taking smaller mouthfuls, really enjoying the tastes and textures as you chew and generally slowing down. Most people eat far too quickly. Not only does this really cause digestive difficulties but over consumption of food too. Your stomach does not have a chance to recognise when you are full when eating at speed.
- Try to intersperse an alcoholic drink with water, flavoured water or a little sparking water. Alcohol contains a lot of sugar and is a rapid way to gain weight.
- If you are hungover, a bowl of porridge with 1-2 heaped dessert spoon of seeds and nuts will set you up for the day. Or a couple of eggs on a slice of toast. The seeds, nuts and eggs provide good fats and protein to help stabilise your blood sugar for the day ahead.
Find more from Caroline Peyton now:
Caroline is running an online seven day programme starting on Monday 9 January called “Get set and Go – kickstart 2023” for just £10. This programme provides seven days of education, motivation and realistic nutrition and lifestyle advice to help you set healthy habits for the year ahead. To register email Caroline at caroline@peytonprinciples.com
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