A NUTRITIONIST'S GUIDE ON SURVIVING CHRISTMAS

1- DRINK UP

It’s no secret that if you want to juggle a healthy, nutritious diet and socializing and drinking at events, staying well-hydrated is the key to preventing any serious post-party hangovers.

I can only recommend drinking 1.5-2 L of water a day.

Alcohol’s diuretic properties can result in water loss and potentially lead to dehydration, so keeping on top of your fluid intake is really important.

Water is ideal, but any liquid that can hydrate you will do the job. Dehydration can feel like hunger, so oftentimes we don’t need food, we need water.

Keeping on top of your hydration consciously is vital in terms of weight management.

2- EAT BEFORE YOU DRINK

Alcohol enters your bloodstream through your stomach and small intestine. If your stomach is empty when you start drinking, the alcohol will enter your bloodstream quicker. You may feel the effects of your drinks quickly, making it harder to manage your drinking. It is a good idea to eat before your first drink. Go for a meal or a snack filled with healthy fats (olive oil, avocado, humus), protein (beans, lentils, fish, meat, tofu) and polyphenols (micronutrients found in many plant-based foods such as dark-coloured fruits and vegetables as well as some nuts).

3- OPT FOR LOWER CALORIES DRINK

Baileys on the rocks during the holiday season ? It’s Christmas, right? But it doesn’t have to be every night. Be mindful of sugary mixers and opt for natural, lower-calorie drink alternatives where they can. Like Kombucha, Kefir, coconut water, lemon water, natural ginger ale. Stay away from the diet mixers, they are full of artificial sweeteners that have a negative impact on your healthy bacteria in your gut.

4- DRINK RED OVER WHITE

Red wine is made from black grapes which are high in polyphenols, a plant chemical which our bacteria in our gut love. Why not try some mulled wine for a festive twist ?

5- FIND TIME TO MOVE & GET OUTSIDE

It’s not because it's the holiday season that you have to skip your training sessions. Although it’s nice curling up on the sofa to watch another Christmas box set, stay focused on your training. Prioritize quality over quantity.

6- PRIORITISE PROTEIN

It may be Christmas time but try to pack in as much fruit, vegetables, whole grains and protein as possible. Apart from staying hydrated, protein is the most important food family to prioritize before you drink. Alcohol acts as a stimulant, spiking your blood sugar levels, making you crave more food explain the sudden need for excess carbohydrates. Protein is also the building block for your muscle, you don’t want to lose those muscles you have developed during your training. Protein helps to balance blood sugar levels, but it empties more slowly from our stomach than other foods, keeping us fuller for longer. Including protein as well as complex carbohydrates is the perfect combo. Aim to stay around 1.5g/kg of body weight. ​

7- GO FOR THE NUT BOWL

Nuts in their shell, to be opened with a nutcracker, also make a great snack option. Using one is a novelty and you eat a lot fewer nuts when you’re not mindlessly grazing.

8- GO FOR THE MEZZE PLATE

Mezze plates make great light meal options. Go for hummus, tzatziki, baba ganoush, pesto dips, sun-dried tomatoes, vine leaves, goat’s cheese, artichoke hearts and olives. Serve with fresh vegetable sticks and wholegrain crackers.

8- GO FOR THE MEZZE PLATE

Go for herbal teas. Peppermint tea helps to relax the bowel and ginger tea helps to increase the rate of stomach emptying, which in some cases can help with bloating & the sluggish feeling.

10-ENJOY GUILT FREE

If you spontaneously indulge in food or alcohol, try not to let it ruin the rest of your day or week. It’s completely fine to relax and enjoy festive celebrations. It’s important to try to ensure it doesn’t affect the rest of your week.

Try to avoid the ‘white bear effect’. When you try to avoid thinking about something or purposefully restrict it, thoughts of that specific thing or food are more accessible.

So by trying to specifically restrict a particular food, you’re more likely to experience cravings and overeating the very foods you were trying to limit in the first place.