Make Christmas Day a Healthy One
28 November 2007
By nutritionist Vicky Warr
Christmas is coming and while the goose may be getting fat, you may want to avoid busting your healthy eating routine for the sake of one day of indulgence!
On a typical Christmas Day, the average Brit consumes a staggering 7,000 calories. A normal daily intake should be about 1,800 for women and 2,200 for men. But Christmas pudding and brandy butter alone can add up to 1,200 calories. To burn off just that pudding energy you would need to run for two hours or complete a half marathon. It's no wonder there are so many detox diets and people rushing to join a gym in January.
But the really scary facts are that over the Christmas season, the average person puts on between 7-9lb of fat (that's half a stone) and
loses 3-5 lbs of muscle by vegging out on the sofa. The more fat your body has, the fewer calories you need, even when you are resting. So by increasing the fat in your body, the slower your resting metabolic rate will become, making it even easier to pile on the pounds.
Still, nobody wants to be a party pooper. Here's my guide to a guilt-free Yuletide.
- Moderation not deprivation! Enjoy your treats but don't blow out. A chocolate here and there is OK but eating the whole box is overdoing it!
- Water up – no doubt you'll be drinking alcohol so avoid getting dehydrated. Water is key to sustaining energy levels; if you don't drink enough water you'll feel lethargic.
- Veg out – not of the sofa variety but of the fresh, seasonal type – these will power you up with antioxidants and nutrients to help boost your immune system after the partying has finished!
- Breakfast – avoid the trap of skipping this just because you think you're having a big lunch. A light breakfast is important to stop you reaching for the biscuits and chocolate mid morning.
- Booze – Mix spirits with slimline tonic or fresh orange juice and sparkling water. Red wine contains about 85 calories per glass compared with 110 calories for sweet white wine orcider. Mulled wine is a better option for Christmas Day, again add lots of fruit slices and avoid adding extra sugar.
- Move the body – best cure for a hangover is some fresh, crisp winter air and some quick steps. A power walk for 30 minutes mid-morning will clear the head, ready for your festive lunch.
Make Christmas Lunch a Healthy Feast
- Turkey is one of the leanest meats around and a great source of protein.
- Roast the turkey on a rack so the fat drips away and peel off the skin. Add fresh herbs – thyme or rosemary and some olive oil and pepper.
- Try sweet potatoes and new potatoes to make you feel fuller for longer and increase your fibre intake. Roast the sweet potatoes in small amount of oil and steam the new pots.
- Wrap prunes in small strips of back bacon, stretching the strips so they go twice as far.
- Buy organic sausages and grill them, don't roast them.
- Steam veg just before you are about to serve up. Add a small knob of butter and some fresh parsley to Brussels sprouts and cauliflower. Steamed parsnips are great with a sprinkling of grated Parmesan cheese.
- Pudding –try making up some Christmas Knickerbocker Glories with jelly, berries and creme fraiche. Grate dark chocolate over the top.
- Make mince pies without the pastry lid. Add natural yoghurt or creme fraiche.
Fit Fun
In the afternoon, get outdoors for a burst of fresh air, even if it's just a bracing walk or a bike ride.
Last, remember Christmas is supposed to be fun! If you do overdo it and feel guilty afterwards, just look forward to the New Year, get back on track with your eating and take some exercise!
Vicky Warr is a Fitness Professionals and YMCA-accredited personal fitness trainer and nutritionist with over nine years' experience in coaching.
----------------------------------------------------------
Like to see a link to your website on this page?
Click here to find out about
LINK EXCHANGING with the Body Guide.
------------------------------------------------------
The website is continually being updated. If you would like to know more about a particular treatment or therapy or you would like to contribute to the website, please contact us at
info@thebodyguidegroup.co.uk-----------------------------------------------------