🎄Your Ultimate Guide to Staying Healthy Over the Christmas Period🎄
The festive season is all about enjoying time with friends and family, but it can also be a challenging time for our health and fitness goals. 🥲 Between social events, indulgent meals, and a never-ending supply of sweet treats, it’s easy to let healthy habits slip. However… with a few mindful strategies, you can enjoy the Christmas period without derailing your progress! 🥳 Keep reading to find out how you can stay on top of your health, feel great, and still have fun during the festivities 🎉🙌🏼💝
Don’t Arrive Hungry to the Party!
One of the easiest ways to avoid overeating unhealthy snacks is to NEVER arrive at a party feeling ravenous. When we’re hungry, our bodies naturally crave quick sources of energy - usually in the form of sugary and fatty snacks like crisps, sausage rolls, cakes, and sweets.🍬🍰
A great tip is to have a balanced snack before heading out. Choose something with protein, healthy fats, and fibre that won’t spike blood sugar levels and will fill you up:
A handful of nuts 🥜
A small bowl of yogurt with berries and seeds 🍓
A boiled egg🥚
Hummus with raw veggies 🥒
Protein packed nut butter smoothie (See my smoothie recipes for some great ideas) 🫗
This will keep you satisfied, so you-re less likely to grab handfuls of party snacks as soon as you arrive.
If you’re drinking alcohol, this is even more important. Drinking on an empty stomach can lower your blood sugar quick, and impair your decision-making. By having something healthy before an event, you’re setting yourself up for better choices throughout the night.
Eat Mindfully
The festive season can brings fast-paced gatherings, which means many of us end up eating quickly and on the go. But rushing through meals can lead to overeating, indigestion, and even more cravings later.🤦🏼♀️
Instead, try to slow down and eat mindfully. This means sitting down, taking your time with your meal, and savouring each bite. Aim to chew your food at least 30 times per mouthful (yes, 30!) to help digestion and give your brain enough time to register that you’re full. 🧠 Not only will this help prevent overeating, but it will also allow you to truly enjoy the flavours and textures of your food. 🥘
Mindful eating isn’t just about controlling portions—it’s about enjoying the experience of eating. So, give yourself permission to slow down, even in the hustle of the holiday season. 🎄
Choose Your Drinks Wisely
🥂 Alcohol is often a big part of festive celebrations, but not all drinks are created equal. Some alcoholic drinks are packed with sugar, which can lead to weight gain, energy crashes, and those dreaded sugar cravings the next day.
If you’re drinking alcohol, spirits like gin, vodka, or whiskey are generally lower in sugar, especially when paired with soda water or a no-sugar mixer.🥃Beer and sugary cocktails, on the other hand, are packed with carbs and sugar, making them a less ideal choice if you’re trying to stay healthy. 🍻🍹
So, in order of healthy preference:
1. Spirits 🥃
2. Wine, champagne or prosecco (Extra Brut or Brut) 🥂
3. Beer and Cocktails 🍸
It’s also worth considering alcohol-free options, which have come a long way in recent years.✨There are now plenty of delicious, sugar-free alcohol alternatives that can make you feel like you’re still part of the celebration without the after-effects of alcohol. Try distilled botanicals that are very low/no sugar.
Lastly, a good rule of thumb is to drink one glass of water for every alcoholic drink. This not only helps pace your drinking but also keeps you hydrated, making you less likely to feel the effects of alcohol the next day. 😁
Keep Moving
Exercise during the festive period might seem difficult with the busy schedules, but it's a fantastic way to keep energy levels up, manage stress, and balance out some of those indulgences.👟
💪🏼 Physical activity helps regulate blood sugar, boosts mood, and increases energy, which can be particularly beneficial when you’re surrounded by tempting treats. 🍬 It doesn't have to be an intense workout—even a short walk or dancing to your favourite Christmas tunes can help! 💃🏽
Making time for exercise, even just a few times a week, can also help combat that sluggish feeling that often comes after heavy holiday meals. Plus, getting outdoors for a walk with friends or family is a great way to bond while keeping your body moving. Aim for at least 20-30 minutes of movement each day, whether it's a walk, a yoga session, or even a festive workout at home. ⌚️
Haven’t got time for that?
Try bursts of 3-Minute Movement every 45 minutes! Here’s how:
⏰ Set a timer: Set a timer to remind yourself to take a three-minute movement break every 45 minutes.
✋🏼 Take short breaks: Every movement break should last three minutes.
💪🏼 Do muscle-activating movements: Choose activities that activate your large muscles, like squats, since these prove incredibly effective for controlling blood sugar.
🚶🏼Incorporate light exercise into your routine: Remember, it doesn't need to be intense (slow, not fast)—a short walk or squats can make a big difference.
⌛️Stick to regular intervals: Consistency is vital. Make moving every 45 minutes a regular habit to help manage blood sugar levels and improve overall health.
Prioritise Sleep
The festive season can be exhausting, with late-night parties, early mornings, and a packed social calendar. 💤 But skimping on sleep doesn’t just make you tired—it can also throw off your hunger hormones, leading to more cravings for sugary and high-fat foods.
When you’re well-rested, your body is better able to regulate hunger and satiety signals, meaning you’re less likely to overeat or make poor food choices. So, even though it might be tempting to stay up late, try to prioritize getting enough sleep. 🛌 Aiming for 7-9 hours of quality rest will leave you feeling refreshed and ready to enjoy the holiday season without reaching for that extra slice of cake! 😆
Stay Hydrated
It’s easy to forget about hydration during the holidays, especially with so many other drinks on offer. But staying hydrated is key to keeping energy levels up, supporting digestion, and avoiding overeating (we sometimes mistake thirst for hunger!).💦
Make a habit of drinking water throughout the day, especially before meals and when you’re indulging in alcohol. This will help prevent dehydration and curb unnecessary snacking. Keeping a water bottle on hand and sipping regularly can make a big difference. 🤩
The festive season is meant to be enjoyed, but with these simple strategies, you can stay healthy while still indulging in the fun. ✨ Whether it’s eating mindfully, choosing smarter drinks, or squeezing in some exercise, these small habits will help you feel your best through Christmas and into the new year. 🥂🍴💪🏼
Need more support or personalized advice to stay on track? Book a complimentary consultation with me to discuss your health and nutrition goals. Let’s make 2025 your healthiest year yet! 📆
Janie x