It’s December, and the season to be jolly..although there have been some radical changes to our lives this year, and Christmas 2020 will no doubt be different than in previous years. A lot of people will also be without their families this year, and we need to remember that it’s been a tough year for many.
The month of December however still seems to be a month of pure indulgence and an excuse to eat and drink a lot – and if anything even more so after the challenges presented by 2020. And although there are less festivities and parties this year and everything is happening on a much smaller scale, things like mince pies, Christmas cake, chocolate boxes, truffles and pies are still prevalent, and the supermarkets are pushing the sale of alcohol.
First of all let’s define indulgence: “the attitude of allowing yourself to have something enjoyable, or the act of having something enjoyable”.
Whilst it’s absolutely fine to indulge (and DO enjoy it without feeling guilty!) it might be a good idea to set yourself some limits and avoid having to regret that act of indulgence. One of my all time favourite sayings is “it’s all about balance”, and I use that approach with many of my clients too.
So whilst it is the month of indulgence let’s remember two things when it comes to eating and drinking:
- It’s all about balance – it’s fine to have some “treats” (ie foods that don’t tick the healthy eating box!), but make sure you still eat your vegetables (and maybe add in some extra portions!), drink enough water, do some exercise, spend time outside
- Ask yourself the question “why” are you having this treat, and is it really a treat if it doesn’t make you feel good after / the following day?
Both those points are valid for any time of the year by the way, not just December!
Here are a few tips to help you stay on track this December:
* Use fresh, wholesome ingredients to prepare your meals and limit the intake of processed and / or ready-made foods wherever possible.
* Eat plenty of colourful vegetables and aim for minimum half a plate of plant foods to get optimal amounts of fibre, vitamins, minerals and antioxidants, all of which are vital for your physical and mental health and wellbeing.
* Citrus fruits are in season, and they are a great way to top up your vitamin C levels and support your immune system at this time of the year. Vitamin C has been shown to support colds, flu and respiratory infections by reducing not just the severity but also the duration. Consider having an orange instead of a piece of cake or biscuit for example, and think how much better this is for your health. Or see what else you can add in to improve your nutrient intake, rather than focus on cutting out foods.
* Watch your portion sizes and be aware of your blood sugar balance – that roller coaster where you experience blood sugar rises and dips after the consumption of high sugar foods and refined carbohydrates (like cakes, pastries, white bread/pasta/rice, sugar-sweetened beverages) is very real and can have a large impact on your mood.
* Eat regularly rather than “save yourself” for one or two large meals a day. Try and choose foods that release energy slowly in order to keep your blood sugar levels balanced. Having some lean protein with every meal also helps as protein doesn’t just keep us fuller for longer, the amino acids that protein is made of also make up the chemicals our brain needs to regulate thoughts and feelings for example, as well as many other things.
* Try and give your liver a break and have a few alcohol-free days between Christmas and New Year’s Eve. And don’t be fooled by the fact that red wine contains the antioxidant resveratrol – whilst this is correct you would have to drink a huge amount of it in order for it to be beneficial – which would by far outweigh the benefits of it!
* Talking about alcohol – both alcohol and stress deplete vitamin B2 (riboflavin), which is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues including your skin. B2 is found in a wide range of foods including fish, meat, and poultry; eggs; dairy products; asparagus, avocados, mushrooms, parsley, pumpkins, sweet potatoes, watercress, cabbage, broccoli, Brussels sprouts.
* Stay hydrated and drink enough water – if you drink alcohol then have a glass of water for every alcoholic drink you consume in order to stay hydrated, and to help your body deliver nutrients to the brain as well as flush out toxins.
* Did you know that turkey is one of the best food sources of tryptophan? Tryptophan is an essential amino acid that serves many several important purposes – it is the precursor for serotonin (our “happy hormone”) and it helps make melatonin which helps regulate the sleep-wake cycle. So – unless you are vegetarian or vegan – go ahead and thoroughly enjoy your turkey on Christmas Day!
* And lastly – but probably one of the most important points to make – take time to eat, chew properly and fully savour every mouthful! Eating in a calm and relaxed state helps the body to adequately digest and absorb the nutrients from the food you are eating.
In addition to the above, the standard recommendations for your health and wellbeing apply, which include making time for relaxation and for yourself, do some exercise and/or go for walks with family and friends, get fresh air and spend time in nature.
Christmas and the lead up to Christmas can be a difficult time for individuals and families, for a number of reasons. Remember that not everyone wants to be “jolly” at this time of the year, and show some extra compassion and understanding. Being kind, and the simple act of smiling can make a big difference to somebody’s day.
As always, if you have any questions or comments regarding this post then please feel free to get in touch or check out my 1:1 consultation package if you interested in a personalised programme in 2021.
This is my last blog post for 2020, and I want to wish you all a merry and relaxing Christmas, and with just the right balance of indulgence 🙂
Thank you for reading and keep well x
