Holiday cheer

Each year around January most people say, “Now that Christmas is done I can get back on track and undo all the damage I have done.” This year, rather than getting to January and wishing you hadn’t done it, do a bit of forward thinking in November. Think about how you usually feel in January and February, and if you are unhappy, learn from some of the things that may have let you down in the past and put into place some strategies to avoid feeling like that in 2010.

Over the year work and training schedules often dictate routine and a fairly stable eating pattern. Leading up to Christmas and over the holiday period, routine changes when it’s finally time for a break, or you have so much on you can barely keep up with yourself. Either situation can translate to a change in eating habits and meal plans at a time when you are exposed to an even greater variety of rich and fatty food and alcohol along with an increase in social gatherings and activities in which to share these.

Eating habits have to be flexible to find a balance between being a party pooper or withdrawing yourself from social situations and going crazy because its not just a break from work it’s a break from good eating habits and routine.

It may not be a time when you can be perfect, so don’t expect to be. Aim to manage your food choices to allow yourself some extras without going overboard if you have let your guard down. You can still have a change in routine without letting go of good eating habits. Keep some consistency by applying the basics of good nutrition the best that you can to whatever is happening in your days. Eat fresh, healthy foods and limit excess fats through a balance of lean meats, wholegrain carbohydrates, plenty of vegetables and fruit and eating regularly in smaller balanced meals.

Make better choices where you can, any saving is better than unnecessary consumption. Here are a few tips to manage your intake and save a few extra kilojoules in the process.

You take control
– If you can contribute to the event, take a plate that includes some healthier alternatives.
– If an event is likely to only have finger food, eat something before hand to curb hunger and avoid over eating choices that are likely to be high in fat and low in nutrients.
– In most cases you make the choice about what and how much to put in your mouth, so try to make that choice before you eat it not after.

Have some ‘yes’ foods
– Set some boundaries and allow yourself to eat some Christmas favourites that might not be part of your usual eating plan. Sometimes its better to have the foods you truly love and enjoy them rather than a feeling of regret. That mince tart will taste all the better when you have been holding out for it.

Extras
– Any extras like gravy, crackling, butter, rich sauces or cream may just add extra empty kilojoules to the food you are already consuming. Making the choice to reduce or eliminate extras may not seem like much but those little things add up.

Is it worth it?
– If it is, then go for it; but if you find yourself feeling guilty after you have eaten something it may not be giving you as much pleasure as you anticipate and you may just get more enjoyment from the company of family and friends.

Buffet belly
– So many choices you have to try them all! Similar to wine tasting, often you don’t try the whole glass for each wine, its just a sip. Have a mouthful not a plate full of different foods.
– If you want to try one of your Christmas favorites then just have a smaller amount of it, the first mouthful will taste the same as the last no matter how many are in between.

Alcohol
– Drinking alcohol requires the same approach as eating; balance, moderation and discipline.
– Alternate alcoholic drinks with water, soda water and lime or diet soft drinks.
– Hydrate before a function so the alcoholic drinks are not acting to quench your thirst.
– Low alcohol or low carb options still have substantial kilojoules but they will save a few; also try to use lower kilojoule mixers including soda water or diet soft drinks.
– If you have an increase in functions where you might be drinking it might require redistributing the regular drink you have at home to the events so there are alcohol free nights and not too many extras each week.