Caroline has operated clinics in Wiltshire, the Cotswolds and online for more than a decade. She is a specialist in gut health, digestive issues and menopause
It's all too easy to overlook simple things you can do during the Christmas festivities to help you stay on track with your healthy habits.
There will be days when you could overindulge, but that doesn't mean the whole Christmas period is a healthy eating write off!
I know many people, writes Caroline, who value ideas so that they can still enjoy themselves yet want to avoid unnecessary overindulgence.
Always remember to stay well hydrated. A typical person requires about 2L of fluid daily and hydrating fluids are those to aim for: water, flavoured water (naturally flavoured EG. with lemon or cucumber), fruit and herbal teas or very well diluted cordials. When it's cold it's tempting to drink more tea and coffee but they act as diuretics and a stimulant so include some herbal teas instead.
You should avoid arriving at a drinks party hungry. Not only will any alcohol you drink have a more rapid effect, but you'll also be tempted to reach for too many crisps and peanuts. A small protein smoothie or a couple of oat cakes with peanut or almond butter are good options before you head for the party.
If you are at a drinks party, be careful of all the pastries such as sausage rolls. Pastry is white refined flour and to the body it's just sugar. A piece of cheese is a better option (fats don't make us fat, but sugars do). Look for higher protein foods like (ideally unsalted) nuts; and those with the least amount of pastry.
Start your day (including Christmas Day) with a sustaining breakfast. It must include protein such as cheese, eggs, smoked salmon or a full fat Greek yoghurt. Protein helps you stay fuller for longer and helps prevent overindulgence on snacks that are a guaranteed way to add weight.
If you're going to Christmas dinner parties, try to remember "protein, vegetables, carbs" in that order: do I have enough protein to eat (meat, fish, pulses, lentils, eggs); do I have plenty of vegetables to eat (the more the better); do I really need so many potatoes (pasta, rice)? It's starchy carbohydrates that contain sugars that can lead to weight gain so resist a large portion!
It's still possible to practice mindful eating even on Christmas Day, itself. This means taking a pause before tucking in, taking smaller mouthfuls, really enjoying the tastes and textures as you chew and generally slowing down. Most people eat far too quickly. Not only does this cause digestive difficulties but overconsumption, too. Your stomach doesn't have a chance to recognise when it's full when you're eating at speed.
Try to intersperse an alcoholic drink with water or flavoured water. Alcohol contains a lot of sugar and is a rapid way to gain weight.
Hungover? A bowl of porridge with 1-2 heaped dessert spoons of seeds and nuts will set you up for the day. Or a couple of eggs on a slice of toast. The seeds, nuts and eggs provide good fats and protein to help stabilise your blood sugar for the day ahead.
Caroline is running an online seven day programme starting Monday 9 January called "Get set and Go - kickstart 2023" for only £10. This programme provides seven days of education, motivation and realistic nutrition and lifestyle advice to help you set healthy habits for the year ahead. To register email Caroline at caroline@peytonprinciples.com
