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12 ways to stay healthy(ish) over Christmas

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naturopathy healthy christmasDecember and early January can be tempting times of year to fall off your usual health regime. In some ways it’s ok to give yourself a little bit of a break and not feel too guilty about it, but there are certainly things you can do, to ensure you don’t fall too far!

Following are some tips I like to follow over this silly season, that’s right, even a Naturopath is tempted at this time.

1. Eat before you go out.

It’s hard to know what sort of food is going to be available at your Christmas party, so it helps to have a light and healthy snack before you go out. This will line your stomach to help absorb the alcohol, stop you from overeating, and ensure you still get some healthy food into you.

2. Natural hangover helpers.

If you do happen to overindulge.. and let’s be honest, it may happen at least once, following are some natural hangover helpers;

a. Coconut water is excellent for rehydrating, as it’s a natural source of electrolytes.

b. B vitamins, as a lot of these are depleted by alcohol consumption.

c. Zinc containing foods or a supplement, zinc helps alcohol dehydrogenase, which is a liver enzyme that helps to break down alcohol.

d. No beer until your wee is clear – actually it’s much better to not drink the day of a hangover, but do drink a lot of water until your urine is clear.

e. Consider taking a herbal supplement of St Mary’s Thistle before you go out, this herb does wonders for protecting the liver.

3. Work for that tart.

If  you have something coming up and you know you will be likely to indulge, earn it first with a workout and then look at it as a reward and enjoy!

4. Well hydrated throughout the day.

It’s important to keep yourself hydrated throughout the day that you will be drinking so you are well hydrated before you have your first drink. Then alternate 1 drink for 1 water, you can also top your wine glass up with mineral water for a spritzer – nice and refreshing in summer, half the calories and alcohol content.

5. Eat well earlier in the day.

Sometimes when you go out it can be hard to control what you eat, and what is available. Eat all your fruit and vegetables earlier in the day, this way you know you’re getting all of your vitamins and minerals. If there is more in your dinner it is an added bonus.

6. Weight loss.

So the truth is, it’s unlikely that you are going to lose weight over Christmas and New Year, but set yourself a challenge to maintain your weight, rather than gaining any. Enjoy yourself on the days you have to such as Christmas Day and any parties, but try to keep things under control on the other days, with lots of healthy eating and exercise.

If you know you are going to have a really big dinner, then try to cut your caloric intake back for breakfast and lunch.

Don’t fall into feeling that you can eat what you want and start again in January, whatever you put on now will take those extra few weeks to come off in January

7. Keep special occasion special.

Don’t drink and indulge everyday, try to give yourself at least 2-3 days of not drinking at all.

8. Tips for eating well on holidays & when out to dinner.

It is possible to go on holidays and not pile on the kilograms. Base most of your meals around lean protein, with lots of fruit and vegetables. Try not to overindulge in carbohydrates, alcohol and desserts. Keep in mind there are 245 calories in a pina colada, so while it’s nice to enjoy yourself on holidays, the calories really add up if you have too many cocktails.

Make the most of exploring the town you are in… on foot! The walking will help balance out those extra calories.

9. Take a healthy plate.

You may not be able to control what everyone else takes/makes, but at least if you take a healthy plate you can control at least one of them to provide a nutritious meal or snack.

10. The 20 minute rule.

Eat slowly, chew your food thoroughly, and allow your body 20 minutes to register before going for seconds. Another helpful tool is to consume fibre 30 minutes before eating, this could be either psyllium, chia seeds, flax or slippery elm mixed in with water. The fibre will bulk up in your stomach and you should get full before you eat too much.

11. Eat liver cleansing foods.

Eating liver cleansing foods regularly is beneficial for everyone, but even more so over this silly season when you will be putting an extra load on your liver. Eating as many of the following foods as possible – onion, garlic, broccoli, beetroot, egg yolks and lots of water.

12. Enjoy yourself.

The holidays are not just about eating and drinking, it is also about spending quality time with those that you love. So find a good balance, have the occasional treat, and enjoy this special time with your friends and family.

 

Achieving Wellness for Life

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100 birthday

On his 100th birthday, Eubie Blake said “If I had of known I was going to live this long, I would have taken better care of myself.”

It is that time of year when good intentions have been set and resolutions made. How have you gone so far? If you have found it too difficult to stay motivated or on track for just a few short weeks, then perhaps it is time to simply get back to the basics of good health. Otherwise, how can you sustain good health for the long term? By following some simple guidelines, most of us can achieve wellness for life.

 

7 Steps to Wellness

Fad diets are out! Sustainable, healthy eating is truly the best way to achieve your goal of vitality and wellness for the long term. It is easy to eat well and be healthy following these key steps :

  1. Include protein-rich foods in each meal or snack, including fish, poultry, lean meats, eggs, dairy, tofu, and tempeh. Remember fresh is best.
  2. Enjoy a minimum of three cups of fresh vegetables per day to help increase long-term health and vitality. Aim to have a rainbow on your plate to ensure good antioxidant intake and seasonal variety.
  3. Enjoy a minimum of two pieces or one cup of fruit per day.
  4. Starchy carbohydrates should be kept at a minimum, with one to two small serves each day. These include cereals, pasta, bread and rice. Where possible choose low glycaemic index options such as wholegrain varieties.
  5. Include nuts, seeds and healthy oils daily. Enjoy up to two tablespoons of healthy oils such as olive oil, macadamia oil or flaxseed oil, and ¼ cup or a small handful of nuts and seeds. Nuts and seeds can also provide protein and other nutrients, such as selenium from Brazil nuts.
  6. Ensure you are well hydrated. Enjoy at least eight glasses or two litres of pure water per day. Use natural flavourings such as fresh lemon, lime, mint or watermelon instead of opting for soft drinks. Reduce caffeinated beverages to one to two per day, and minimise alcohol intake.
  7. It can be a challenge to maintain a perfect diet 100% of the time. Allow yourself a freedom meal once a week. This will keep your life-long wellness program achievable, realistic and enjoyable.

Plan to Play, Be Active, Relax and Enjoy:

Achieving wellness can require a bit of juggling initially to maintain balance in all areas of your life; and consistently eating well is only one facet of your wellness plan. It is important to exercise regularly to support your physical and mental wellbeing. Aim for 30 minutes of light to moderate exercise most days of the week. Find an activity that you enjoy doing and stick with it. Relaxation activities such as yoga, spending time in nature, playing with pets or meditation can also help increase the feel good chemicals in your brain and help you to de-stress. Fun social activities, such as sharing a meal or having a laugh with friends and family are also an important aspect of a happy, balanced life. Speak to your Practitioner for advice on setting Wellness goals and monitoring your progress towards health and vitality.

Maintain Your wellness with Key Supplements:

Research shows key natural supplements can complement your wellness diet and lifestyle program such as:

  1. A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system.
  2. A high-strength probiotic can help to maintain the right balance in your digestive tract, as many lifestyle factors can throw this balance out. Probiotics can differ depending on strain and species so come in and talk to your Practitioner today to find the right probiotic to help you achieve Wellness.
  3. A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfil.
  4. A good quality antioxidant formula to support healthy ageing and reduce the risk of developing chronic disease. Resveratrol is a flavonoid commonly found in red wine and is a powerful antioxidant that may assist in preventing age-related diseases.

Resveratrol also supports cardiovascular health and has anti-inflammatory properties that are beneficial in any Wellness program.