Column 23, December 2009

Top Ten Health Tips for the festive season

December is an exciting time for catching up with friends and family, as well as socializing with work colleagues at various Christmas functions.

It can be challenging with all that’s going on to make it through to January in top shape though!

Here are a few ideas to increase your chances of success:

1) Write clear goals and rewards

Take time to write down realistic health and fitness goals for the few weeks until Christmas. Include the benefits/rewards if you achieve these goals.

Then put this list somewhere that you will read it daily.

Xmas functions

2) Don’t go hungry

Don’t miss meals during the day of your function, as you are likely to overeat on higher fat/higher calorie choices at the party.

Have a low calorie snack before you leave home, so that you don’t arrive starving eg apple & a slice of low fat cheese, cottage cheese & tomato on rye crackers.

3) Set food boundaries

Decide before you leave home how much you intend to eat, as it’s easy to lose track when platters continually file past.

4) Make wise choices

Opt for sushi, teriyaki salmon kebabs, char grilled vegetable skewers, crostini, salsa dip, pumpernickel rounds with salmon, mini pitas with Cajun chicken rather than the less healthy choices like spring rolls, samosas, chips, creamy dips, salamis/chirizo, spinach & feta triangles.

Alcohol and high calorie drinks

5) Consciously decide your limits before you head out

Choose how much (or little) you wish to drink, in line with your goals, and devise a plan to help you stick to this goal. Remember alcohol in XS will reduce your ability and desire to train, work, and function the next day, as well as negatively influence your food choices whilst drinking, and the following day.

6) Try lower alcohol alternatives

Reduce alcohol and caloric intake by; requesting diet mixers and single shots of spirits, alternating water with alcoholic beverages, choosing low and no alcohol alternatives such as sparking water with fresh lime, diet drinks (eg diet ginger beer), and low alcohol beer.

Car trips

7) Take snack packs

Take healthy, portable snacks and bottled water with you so that you’re not relying on gas stations to calm those between meal hunger pains. Apples, summer fruit, tinned fruit in juice, low fat tuna & cracker packs, muesli bars (check the labels)…

BBQ’s

8) Make it more about the veggies J

Make low fat, low carbohydrate salads the feature of your plate (half), and leave the other half for lean BBQ’d meats/fish/seafood/vegetarian patties/chicken kebabs (palm size serving) and a slice of grainy bread with a smudge of olive oil, chutney or avocado.

Fitness

9) Try something new!

If you’re not training for a specific event, there’s no better time than summer to try a new sport to supplement your running. Golf, sea kayaking, tennis, surfing, boogie boarding, water skiing, sea swimming, trail running, beach volleyball, windsurfing are just a few ideas.

Enlist a few mates, mix it up, and keep it fun!

Xmas day

10) Enjoy!

While one day of overindulging is not going to undo 364 days of healthy living, feeling like a beached whale after xmas dinner ain’t much fun either, and can trigger a period of destructive eating & exercise habits.

Learn from past experiences, enjoy a little of everything, then get back to normality the next day. I also find getting outside to exercise xmas morning is a great way to build an appetite for that special meal, and a brilliant time to reflect on the previous year and set goals for the year ahead.

All the best,