From sausages and ham to tortilla chips and tomato sauce, the sweet stuff is everywhere. How can we break our bond with sugar and get healthier in the long term?

Sugar isn’t good for you.

OK, let’s develop that a little further. It is well documented that regulating our sugar intake is the key to tackling obesity. But while chocolate Easter eggs and bunnies, for example, come with an obvious warning sign of their indulgent contents, there is less awareness of just how much added sugar there is in our everyday diet.

A year of no sugar

Here we can turn to the inspiring story of Eve Schaub. Back in 2011 Eve and family went sugar free for a year.

Together they battled the ‘secret world of sugar’. That is, the varieties of everyday products that, unbeknown to us, contain added sugar. Like bread, bacon, crackers or chopped tin vegetables. The family recorded better digestion, higher energy levels and better overall wellbeing among the direct health benefits they felt.

We can all take a leaf out of Eve’s book (literally, she’s written a book: Year of No Sugar). Here are just some of the tips I took away:

• Cut out all refined sugars from your diet – including white, brown and cane sugar, fructose, molasses and honey. Palettes change with time, and you’re likely to need a sugar hit less and less.
• Check the label – look for added sugar among the ingredients (nutritional information also includes naturally occurring sugars).
• Somewhat worryingly, sugar can have many different names; don’t just look for the magic word ‘sugar’.
• In restaurants, ask for a breakdown of what goes into menu items before ordering.
• Get creative – make up your own sugar-free bread, cakes, and other recipes.

You don’t have to do it all on your own – there are other inspirational stories of going sugar free, as well as great tips and sugar-free recipes online. Also check out sites and articles like:

• I Quit Sugar
• The Healthy Apple
• The Telegraph’s ‘How to kick the sugar habit’
• Davina McCall’s ‘How to be sugar free’

A sugar-free challenge accepted

Encouraged by the Schaubs, I’ve now been (mostly) sugar free for the past four weeks. After the first couple of weeks, I became aware that my energy levels were holding up throughout the day in a way they hadn’t previously. I didn’t get the munchies – either for savoury or sweet food – between meals. Yes, I lost a bit of weight, too.

And if I can go sugar free, then so can you.

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Most of us will have heard of food fermentation but what is it and why is it so good for us? Like many ancient practices that are now in vogue – meditation and yoga, to name just two – fermentation has been around for thousands of years, used in food staples such as bread, yoghurt and also in alcoholic drinks like beer and wine. However, here we’re discussing purely the health benefits of fermentation on foods, not alcohol. This ancient way of preserving foods with a short shelf life and adding flavour was before the advent of refrigeration.

Essentially, fermentation is the process of using naturally occurring microorganisms, such as bacteria or yeast, to convert carbohydrates to alcohol or organic acids.

What are the health benefits?

The bacteria that live in our gut are essential for healthy digestion, and fermented foods are brimming with beneficial bacteria that work to reinforce the good bacteria in our digestive systems. As some of the sugars and starches in food get broken down through the process, fermented foods are easier to digest. Fermentation can also increase the availability of vitamins and minerals for our bodies to absorb. Fermented foods contain both probiotics (aiding digestion) and prebiotics (supporting the growth of good gut bacteria) giving them antimicrobial, cardio-protective and antioxidant properties.

Hence the health benefits of fermentation are numerous and varied and are said to help manage and prevent diseases such as inflammatory bowel disease, cancer, and autoimmune disease.

Recent advances in the understanding of gut-brain interactions, and the effect of the microbiome on mental health, indicate that a healthy gut enables clearer thinking and can lift the mood. Most of us may have experienced some kind of brain-fog after a meal. The suggestion is that a condiment of fermented foods can alleviate this and not only improve our gut health but also our health in general. This is probably why fermentation has long been practiced around the globe.

Popular fermented foods

• Sauerkraut – a fermented cabbage that can be used in a range of recipes, popular in Germany and Poland
• Kimchi – traditionally made in the autumn, this Korean side dish of fermented vegetables often features cabbage
• Kefir – a cultured milk drink commonly made with cow’s milk but also made with other types of milk and substitutes including goat’s milk, rice milk, coconut milk or coconut water.
• Lassi – a traditional Indian and Pakistani drink, blending yoghurt, water, salt and spices
• Miso – this traditional Japanese paste made from fermented soybeans and grains consists of millions of beneficial bacteria

7 simple tips

1. Use fresh ingredients – Avoid bruised vegetables as they could cause a ferment to go bad.
2. Hygiene – Clean your vegetables. Wash your tools and hands with hot, soapy water before use.
3. Salt – A. Use the recommended amount of salt as per recipe. Salt is important to create an environment that is inhospitable for harmful bacteria to survive. B. Make sure the salt is evenly distributed. C. Use fine high quality sea salt. Do not use iodized salt or table salt as it contains additives that can make the ferment go bad.
4. Water – Always use either purified water or good spring water. Tap water contains chemicals like chlorine that inhibit good bacteria.
5. Submerge – Ensure all vegetables are well covered with salty water that no air can get to them and weigh the vege down with either a heavy glass or terracotta disc, or a clear, clean plastic bag filled with water.
6. Glass – Make your ferments in glass jars, not metal. Once the ferment has started avoid using metal tools to stir as it interferes with the fermentation process. Use a wooden spoon instead.
7. Stir the surface of the fermenting food daily to prevent mould from forming on the surface. If mould should start to form at the top, you can skim it off. Everything under the brine is still safe to eat. If mould develops under the brine, the batch is bad. Throw it away.

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Autumn means going back to work, school, university and for many of us, long hours back at a desk. Desk yoga poses may help you to keep up the good work after the relaxation achieved during the summer holidays. Here’s a way to press your own ‘refresh button’!

Balance the effects of sitting for seven or eight hours at a stretch with desk yoga poses to relieve stiffness and stress. Naturally, these yoga poses need to be more subtle as depending on your job, your work clothes are unlikely to be workout gear, which may well be restrictive.

You won’t need equipment such as yoga mats or bricks, so let’s look at some easy yet refreshing desk yoga poses:

Breathing

Deep breathing is a simple yet powerful relaxation technique that can be practised almost anywhere and provides a quick way to reduce tensions. It is also the basis for other relaxation methods and so the ideal starting point. Sit on your chair with your back straight and breathe deeply a few times, a sigh helps too. Then inhale through the nostrils for five counts. Hold your breath for 10 counts. Exhale through the mouth for 10 counts. Repeat five to 10 times. This is a good one to do several times a day to help you feel more refreshed.

Neck Stretch

Many of us hold our stress in our neck and shoulders, so a neck stretch is a good move to do early on in the day (again, you can also do it as a standalone exercise throughout the day if needed). Placing your right hand on your left ear, gently let the weight of your arm bring your head toward your right shoulder, while you reach towards the floor with your left hand. Inhale and exhale for three breaths and try to extend your hand towards the floor. Repeat on the left side.

Seated Hip Opener

Hips can be particularly tight from sitting all day. Sit up straight in your chair, bring your right leg across to your left with the ankle above your left knee.  Gently place your left hand on your right ankle and your right hand on your right knee to feel the stretch in and around your hip joint. Try to open your hips a little more each time by pushing your right knee gently toward the floor. After three breaths, release your right leg to meet your left. Repeat on the left leg.

Side Twist

With your hips sat back in your chair and your knees together, inhale and place your left hand on your right knee.  As you exhale, engage the lower abdominals and twist with the upper part of your spine, placing your right hand behind your back. Each time you inhale, imagine yourself growing taller, and each time you exhale, see if you can twist a little bit deeper to the right with gentle ease. Repeat on your left side.

This short six-minute video by Yoga with Adriene is a good introduction to desk yoga poses:

Some people find a diagram easier to follow than reading instructions, so may find this simple illustration on the NHS website for a three-minute work out useful.

You can find more information on yoga styles and retreats on our website.

Remember, you can perform the above seated yoga poses as many times as feels comfortable throughout your day without interrupting your working schedule. Who knows, you might even encourage colleagues to do the same… and feel more refreshed and alert at work!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015. Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

Disclaimer
The content within this blog is provided for general information only, and should not be treated as a substitute for the advice of your own doctor – this applies especially for pregnant women and teenagers. Neal’s Yard Holidays is not responsible or liable for any actions taken by the reader based on the content of this site, nor for the contents of any external internet sites. Always consult your own health care professional if you are in any way concerned about your health or physical exercises.

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When the clocks go forward at 1 am on Sunday we’ll lose an hour of sleep. Even if you’re not one of the one in three people who have difficulty falling and staying asleep or the one in ten who regularly experience insomnia, this news is never welcome. So, how can we all learn to sleep better?

1. Mindfulness and Meditation

It’s well known that regular meditation can help us sleep better. Yoga Nidra or sleep meditation is a state between being awake and sleeping, where you put yourself in a ‘yogic sleep’ essentially a state in which the body is completely relaxed but mentally aware. This free video provides a good introduction.

2. Eat yourself to sleep

Try to snack on protein providing foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, if you eat meat, or nuts and seeds if not, are all good choices to help induce the sleepy hormone your body has been searching for. Bananas are rich in both potassium and magnesium which have a relaxing effect on the muscles and mind. Although it is to best eat about two to three hours before going to bed because otherwise your digestive system and liver will be active which may keep you awake or prevent deep sleep.

3. Sleep enhancing drinks

Milk and chamomile tea have both been traditionally used to help you feel more relaxed and sleepy before bed. Milk contains the sleep-regulating hormone melatonin, while chamomile tea is packed with antioxidants which aid sleep and improve sleep quality. Lemon balm and passion flower are also good sleep enhancing teas, for creative sleep tea options and blends see the Sleep Judge. If you don’t want to drink before going to bed because you are concerned about waking up to go to the bathroom, then consider using essential oils instead.

4. Bath time

Epsom salts have long been used for aches and pains, however, this cheap and cheerful remedy has gained popularity recently for its detoxifying properties with models and celebrities claiming they help with bloating. The sulphates in Epsom salt help flush out toxins and ease muscle pain. When a cup or so are added to a warm bath, the magnesium and sulphate are absorbed through the skin.
The mineral-rich salts also help muscles and joints to relax and this leads to a more restful sleep, giving the body a chance to re-energise.

5. Fit for sleep

Even if you don’t like vigorous exercise (which won’t be a good idea later in the day anyway, as this will stimulate you), incorporate a walk into your day. You can choose to get off a stop or two before your usual one on the way to work, walk to the station, go for a walk at lunchtime or early evening. It’s often the old-fashioned remedies that work and yes, fresh air is definitely one of them! Stress reducing and relaxing and free – it’s a no-brainer. If you have limited mobility ask a friend or family member to help you, even if it’s a walk around your garden in a secure environment.

6. Drink well

Try to reduce your caffeine intake by changing your usual brew for decaffeinated coffee or caffeine-free drinks like red bush tea or herbal tea. Try also to drink your last caffeine drink no later than lunchtime so the effects have longer to wear off, and reduce alcohol intake as too much near to bedtime will only disturb your sleep. The temptation to have a nightcap won’t actually help, aside from a thimble-full of rum or whisky in a soothing cup of milk.

7. Power down your gadgets

It’s well documented that the glare from electronic gadgets stimulates the brain and so avoid using your laptop, tablet or phone late in the evening. Ariana Huffington is the founder of The Huff Post and Thrive Global, a company that focuses on helping people put their wellness first, with sleep key to this and also wrote the best selling book The Sleep Revolution. She puts her mobile phone outside her room, even going so far as to tuck it in with its own ‘blankie.’  You don’t have to go this far but now you know how to sleep better and hopefully, you’ll be on the way to a good nights sleep.

Please read our blog on wellness trends for more tips on methods for better sleep. If you feel unsure about if you have a problem with your sleep itself, then this BBC video may help you decide…

Sleep well!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015. Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post How To Sleep Better appeared first on Neals Yard Holidays Blog.

Easter is coming and the shops are already full of chocolate products, from eggs to bunnies. But as is increasingly known, there’s a healthier option that’s equally delicious: dark chocolate. The health benefits of eating dark chocolate, with a cocoa percentage of seventy percent or more (ideally 85 percent), mean the once-decadent sweet treat has now entered the mainstream. Certainly, here at Neal’s Yard Holidays we love our chocolate. Who doesn’t?

Ironically, dark chocolate was around long before the more mainstream milk chocolate. The Mayans in Central America are believed to be the first to discover cocoa as early as 900 AD, although research continues into earlier consumption. Our predecessors learned that the beans inside the cocoa pods could be harvested and made into a delicious drink and even used the beans as currency.

Centuries on, dark chocolate still feels decadent yet research into the health benefits proves that it can lower blood pressure and protect against heart disease. Dark chocolate is also one of the best sources of antioxidants, the flavanols from cocoa can improve blood flow to the skin and protect it against sun damage; and in one study (referenced by BBC iWonder) they were found to increase blood flow to an area of the brain that promotes memory.

And why stick to after-dinner chocolate? Organic raw cocoa is sugar-free (and free from other additives) and easiest to use in powder form, so sprinkle some over your breakfast porridge, cereal or smoothies or over frozen banana slices, for a sweet treat throughout the day. For some great raw cocoa recipes see Mother Nature Network, and here’s a video on how to make simple, vegan, gluten-free Easter eggs.

Whether you’re buying chocolate or cocoa powder, try to look for organic and certified fair trade brands so you’re helping ensure workers get a living wage as you help yourself.

Last but not least, dark chocolate contains phenylethylamine (PEA), which encourages your brain to release feel-good endorphins mirroring the feeling of falling in love. Fittingly, this is how most of us feel about chocolate…

Happy Easter!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015. Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post Dark chocolate health benefits appeared first on Neals Yard Holidays Blog.

There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

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Thinking of moooooving to less meat? Why not try Meat Free Monday?

As a nutritionist, an environmentalist and an animal lover, I’ve found myself reducing my meat intake. In fact, having started with Meat Free Monday, I now find myself moving towards a meat free midweek. Here you can find out why giving up meat for one day of the week, or more, could be good for your health, the world’s health and animal welfare.

Nutrition

Protein is an important part of our diet. The Eatwell Guide suggests we should aim to eat around 2 portions of protein, but protein doesn’t always mean meat. Vegetarian sources of protein include dairy products such as milk, cheese and yoghurt, eggs, and meat free alternatives such as Quorn. Vegan sources of protein include nuts, pulses, lentils and tofu. Pescatarians can also enjoy fish and shellfish as protein sources. To help reduce your meat intake, why not try having a vegetarian day for Meat Free Monday. Alternatively, try reduced meat options, such as Funky Flexitarian sausages available at your local Waitrose.

The Environment

Meat is a very inefficient way of getting protein in the diet. For every 1kg of beef produced, it would have taken 13kg of grain plus 30kg hay to produce. In addition, instead of feeding animals grass from fields unable to produce crops, many farmers feed human grade corn to animals to produce ‘corn fed’ chickens or cows, meaning water supplies are used for both crops and meat. These animals, with particular respect to cattle, produce large amounts of waste which pollute our water supplies. Additionally, cows are a large contributor to greenhouse gas emissions through production of methane and deforestation for more farmland.

Additionally, there is a growing case for worldwide antibiotic resistance. When first introduced, antibiotics provided an almost magical cure against many diseases, leading to their incorporation into many everyday items such as lipstick, or so the story goes. When we realised about antibiotic resistance (when microbes develop tolerance to antibiotics), antibiotics were removed. We are now still over using antibiotics, and this is largely due to the blanket dosage given to livestock accumulating to just under 40% of our antibiotic usage. Meat Free Monday would help reduce antibiotic resistance, which could prevent to a 100 year backstep in modern medicine, by cutting down on the total amount of meat you eat. Alternatively, why not try quality over quantity, and consume meat products, which don’t routinely treat animals with antibiotics. You can ask your local farmers, or alternative buy organic meat, where the use of antibiotics is must stricter.

Animal Welfare

The movement to free range eggs over the past few years means that supermarket shelves are now stocked with a wider variety of eggs from ‘happy’ chickens. However, free range doesn’t just stop there; if the animal is living a free range lifestyle, why don’t we buy more free ranged meats? Again, this comes down to quality over quantity. Free range generally means that animal has had a longer time to mature, develop and can mean that the quality of the meat is better. Alternatively, why not try making eggs the star of your Meat Free Monday meal.

More and more people are adopting this new ‘flexitarian’ lifestyle, where meat is still an option, but not a requirement. Even the School Food Trust recommend children should have one day a week meat free. So if your kids can do it, why can’t you?

Join us next month to discover some delicious flexitarian recipes which may help you reduce your total meat intake.

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According to Ayurveda there’s actually an art to drinking water to make sure your body gets the most out of it.

Drinking water in big gulps and chugging it down will mean that most of it does not get absorbed or it may drain important salts from your body. Drinking too much water is actually not good for you. Instead, it’s important to sip water throughout the day at a steady rate. Here are some Ayurveda tips to get you started and find the right balance.

 Ayurveda tips for drinking water

•  Sit down to drink
•  Take small sips
•  Sip throughout the day
•  Do not drink too much during meals
•  Avoid drinking water straight after a meal
•  Drink warm water
•  Drink a glass of warm water upon waking
•  Sip hot water for a hot water detox
•  Ensure you do not get dehydrated
•  Drink when you’re thirsty

Drinking warm and hot water has long been a practice in Ayurveda. Sipping it between meals can help flush out toxins and prevent digestive problems. It is also known to enhance the radiance of the skin and calm skin conditions.

Warm or hot water helps to combat fatigue and balance the energy in your body. Cold water can slow digestion but warm or hot water can do the opposite and help nutrients be absorbed more easily.

Adding herbs and spices to water can help rejuvenate and help digestion. Both Fennel and ginger have been used to calm and settle the stomach. Basil leaves, mint leaves, cumin, lemon and rose buds can also be added to help balance your body with the three doshas.

We’re advised to drink 1.5 litres or eight glass of water a day. According to Ayurveda, the amount of water we should drink depends on many factors. There is no one-size-fits-all.
Depending on age, weather, workload and diet, the amount of water we should consume varies. But a good rule of thumb is to drink every time you’re thirsty, and continue to sip water throughout the day.

If you are interested in taking an Ayurveda holiday and practice Ayurveda techniques, visit this page to see what Neal’s Yard Holidays have available. Yoga goes had in hand with Ayurveda, see here also for yoga holidays.

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Do I need to detox from alcohol?

As I sit here and write this, off the back of three independent Christmas parties in a row, all influenced by alcohol, I wonder how bad this is for my liver, and we haven’t even met the main event yet! I often think back to my youth, when drinking large volumes of drink was “normal”. In those good old days we would quote “the liver regenerates”, which is in part true, but like anything, it can only take so much. So, since Christmas, New Year and anything in the same vicinity generally involves a tipple or two, could January be the booze detox month?

The revised number of units of alcohol is now 14 for both men and women. A unit is 10ml or 8g of pure alcohol, so it varies from drink to drink. Half a pint of beer and a single 25ml shot counts as 1 unit, while a small 125ml glass of standard strength wine and a standard pub shot (35ml) already counts as 1.5 units. Binge drinking, where you consume more than 4 units in one sitting, is bad for your health. You shouldn’t save all your units to consume on one night.

Drinking too much can lead to long-term health conditions, such as cancers, stroke, brain damage, high blood pressure as well as obesity and liver disease, while the short term effects can lead to loss of sleep as alcohol can disrupt your sleep cycle. According to the NHS, most people who have alcohol-related health problems aren’t alcoholics. They’re simply people who have regularly drunk more than the recommended levels for some years. Regularly drinking above recommended daily limits risks damaging your health. If you have drunk too much you should detox from alcohol for 48 hours to give your body a chance to recover.

Alcohol is high in calories. 1 gram of alcohol is equivalent to 7kcal (fat is 9kcal and carbohydrate is 4kcal). A unit of alcohol contains 56kcal, but add that to the other ingredients in the drink, or the juice or cream you mix it with and it’s easy to consume your day’s calorie requirements in just drinks. Added to the fact that alcohol is an appetite stimulant, we may find ourselves eating more at the dinner table, eating late into the night, or even over eating the following day.

Alcohol is also a diuretic, meaning you can become dehydrated if you only drink alcoholic beverages. Try to alternate alcoholic drinks with water or a (unsweetened) soft drink to avoid dehydration, and reduce the risk of a severe hangover.

If you are looking to reduce your intake of alcohol, have a go at a few of the following tips:

• Set a limit of how many drinks you are going to have before the night out
• Make sure you eat before you go out. Aim for something healthy and filling, such a soup, a sandwich or a vegetable smoothie
• Don’t drink an alcoholic drink if you are thirsty – drink water
• Try to avoid salty snacks – these will only make you thirstier and those drinks go down faster
• Look for drinks with less %ABV (alcohol by volume) in them, or make drinks lower by turning them into a spritzer with soda water
• Drink slowly and enjoy it
• Don’t top up your glass before it’s empty – you can easily loose track of how much you have drunk
• Choose a smaller measurement, such as a half pint, a small glass of wine or a single measure of spirit

If you have drunk too much over the festive season, how about signing up as a Dryathlete for Cancer Research UK and join the 1 in 6 people taking on the challenge of ‘one month of no alcohol’ and see what you can achieve.

For more information about alcohol, units and health visit drinkaware.co.uk or speak with a health professional.

Cheers (with my glass of water and lemon) and wishing you Happy Festivities!

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Is it possible to have a healthy Christmas?

With the UK ranked as the second highest consumer of calories over Christmas dinner (pipped to the post only by 2 calories by the USA), it’s pretty easy to see why we don’t have healthy Christmas habits. But is there a way to stay on track during the feasting… I mean festive season? 

The UK is estimated to consume a whopping 3289 calories over Christmas dinner alone, the highest in Europe, almost double than of Lithuania (1885 kcal) and the Czech Republic (1940 kcal). Coupled together with the many Christmas parties in the lead up, the string of sedentary days of leisurely dining followed by the boozy New Year’s party, it’s no wonder why we can gain up to 5 pounds over the festive season.  So let’s talk tactics: here are my 12 days of Christmas tips for avoiding those extra sneaky pounds, and how to stay on track for a healthy Christmas.

Get enough sleep

We often burn the candle at both ends during the wind up to the big day, meaning we are more susceptible to colds and flus. Previous studies have shown that getting 8 hours or more sleep per night can reduce your risk of cold and flu viruses, so be sure to catch your 40 winks every night.

Eat breakfast

While I’m not suggesting croissants and full fat lattes are the way to go, having a healthy balanced breakfast can help you keep going during the day. Try to incorporate some healthy protein such as scrambled eggs or smoked salmon alongside complex carbohydrates to help keep you fuller for longer.

Avoid grazing

Attempt to avoid eating unplanned snacks during the day. Try making a rule such as only eating when sitting down. This can help you reduce mindless eating while chatting with colleagues, or cut down on high calorie canapés at parties.

Stay hydrated

Thirst can often be mistaken for hunger, meaning we can reach for the biscuits instead of the water bottle. Remember to drink at least 1.6 litres of water each day, so keep a bottle on you, or a glass at your desk so you can monitor how much fluid you are drinking.

Stay active

Try to be physically active, and earn your treats. All too often we sit on our bottoms for the majority of the Christmas period. Why not try taking a festive walk, or hit the gym while it’s empty at this time of the year.

Alco-no

Alcohol is high in calories, so it’s easy to blow your daily energy intake with a few Christmas drinks. Try adding ice to your drink to reduce the calories, or ask for a spritzer which is often lower in calories.

Buffet manners

Be selective at the buffet table. It is all too easy to start at one end of the buffet table and get to the other with a full plate and a cheeky sausage roll already in your mouth. So in preparation, scan the spread before you select. This way you can be sure to make healthier choices as you go along.

Eat your greens

Sometimes it’s hard to resist the roast potatoes and other festive fatty carbohydrate. So try to fill at least a third of your plate with vegetables, and swap roast potatoes for parsnips or even sweet potatoes. Or avoid roasting your tatties in unhealthy fats like goose fat, instead try healthy fats like rapeseed oil which is higher in mono- and polyunsaturated fats.

Pass the cream

Pudding such as Christmas Pudding are relatively high in fruit and low in fat. Help keep it this way by avoiding pouring cream or full fat custard. Instead serve it with low fat custard or yoghurt.

Clear the table

With family and friends over for dinners, it is easy to sit at the table all night picking at the uneaten food. Help your waistline by removing temptation out of harms way and putting the food away once everyone is finished, or move the conversation to a different room.

Treats should be treats

It’s easy to accidentally eat a whole tub of festive chocolates in one sitting. Resist the urge by providing a small handful while hiding the rest out the way – out of sight out of mind.

Only stuff the turkey

On Christmas day, only the turkey should be stuffed. It takes 20 minutes for our body to tell our brain that we’ve had enough food, so sit back and relax before heading for seconds, and enjoy a more healthy Christmas.

But most of all don’t worry if you over indulge over the holidays. Apply the principal of 80:20, where you only have to be good 80% of the time, with the remain 20% as treats. We can get back on the healthy wagon come 2017.

Wishing everyone a very happy and healthy Christmas!

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