Health, Healthcare, Men's Health, Well-being, Women's Health
Let’s face it; it wouldn’t be Christmas without its infamous pudding, sugar-dusted mince pies, brandy butter and cream, mulled wine, and more canapés than you can shake a cocktail stick at.
You may well be licking your lips at the prospect of tucking into these culinary delights, but remember that the cost can be great – and I’m not just talking about grocery bills and the credit crunch. Aside from the fact that people can typically gain between 5-9 pounds in weight at this time of year, there are other downsides to over-indulging on such rich gastronomy… bloating, heartburn, lethargy and fatigue, increased stress levels, low mood, hangovers, headaches and migraines, to name but a few.
Don’t let ill-health ruin your Christmas, and don’t let Christmas ruin your good efforts or undermine your resolve. If you would like to start 2014 looking and feeling your best, then follow leading Nutritional Therapist Janine Fahri’s top tips for a happy, healthy Christmas.
Nothing lights up the body’s inflammatory pathways like Christmas … Alcohol, red meat, dairy products such as ice cream, brandy butter and sauce, custard and milk chocolate, and sugar all produce inflammation in the body, which exacerbates any inflammatory conditions like asthma, eczema, and joint problems. Ensure that you eat plenty of anti-inflammatory foods like fruit, vegetables, whole grains, oily fish, nuts and seeds to help mitigate the effects and restore balance.
Cinnamon is also a good one to add to your list of anti-inflammatory foods. The flavour of this spice is also perfectly suited to seasonal foods such as stewed apple. A teaspoon of ground cinnamon a day has also been shown to help your body balance blood-sugar levels for increased energy, improved mood, memory and concentration, and appetite control.
Garlic, ginger, turmeric, shiitake mushrooms and berries are all rich in antioxidants that help to keep the immune system functioning to fight off infections. Load up!
Don’t ignore food intolerances
Whilst you may be taking a break over the festive period, your immune system is on call 24/7 with no leave granted. To avoid giving it the biological equivalent of a ‘club over the head’, it is imperative that you continue to avoid any foods/drinks to which you are knowingly intolerant. Please note when reading the next section that there is no such thing as ‘moderation’ when it comes to food intolerances – it’s a no, no, NO! The good news is that eliminating the trigger foods is not a life sentence and you’ll be re-introducing them sooner than you can shout ‘garçon’!
Don’t go mad on food and drink you wouldn’t normally eat – or, indeed, those you know you should be swerving away from… crisps, pies, cakes, pastries, full-fat cheese, sweets, biscuits, etc. Life is for living, however, and a little of what you fancy can be good for the soul.
Come Christmas day, my advice would be to ‘arrange’ your plate as follows: a generous serving of turkey – no skin, two or three small roasties whether they be potatoes or parsnips, and then pile on an assortment of steamed vegetables. Finally, enjoy a drizzle of gravy and a good dollop of cranberry/apple sauce. For dessert, limit your intake to a tablespoon or two of Christmas pudding, but be Scrooge-like with the cream, brandy sauce, etc. So, the message here is – eat and be merry, but do so in m-o-d-e-r-a-t-i-o-n.
If you really fancy a treat, go for Brazil nuts coated in dark chocolate. The nuts provide plenty of antioxidants and selenium, while good quality dark chocolate (minimum 70% cocoa solids) is low in sugar and high in magnesium and iron. Remember, to graze – not gorge! Three or four of these little gems should be ample. Of note, the cocoa bean is the most intensively sprayed crop on the planet. It is therefore recommended that you choose organic varieties to avoid overburdening your liver with a cocktail of chemicals.
Brightly-coloured fruit and vegetables contain phytonutrients (plant chemicals) that play a crucial role in fighting disease and keep you looking your best. Ensure your plate is piled high with different coloured fruits and vegetables. Brussels sprouts, purple cabbage, cranberries and satsumas are all classic Christmas foods that offer a range of colours to help boost health and vitality.
Where possible, opt for organic fruit and vegetables to minimise your exposure to chemicals and to maximise your nutrient intake. Also, don’t microwave or boil the living life out of your vegetables – light steaming, stir- frying or roasting are much healthier cooking techniques.
Alcohol can be a prominent feature of the festive season what with office parties, family gatherings and long-lost friend reunions. It is worth noting, however, that alcohol can do more than oil the cogs of socialising. So, before you pop the cork, please note the following:
First and foremost, alcohol is a toxin and in excess burdens both the liver and your digestive system. Alcohol is also an anti-nutrient whereby it literally robs your body of essential vitamins and minerals, and can affect the metabolism of essential fatty acids. Further, alcohol is a depressant and can therefore initiate and/or worsen anxiety, depression, anger/irritability, apathy/lethargy, fatigue, mood swings and poor mental performance (e.g. memory recall and concentration). Alcohol can also disrupt the natural sequence and duration of sleep states, as well as alter total sleep time. In a nutshell, you don’t sleep as long – or as well.
I should also mention that alcohol is pro-inflammatory whereby it can initiate or exacerbate aches and pains, poor skin conditions, asthma, etc. If you’re watching your waistline, bear in mind that alcohol is high in calories and can adversely affect your metabolism. Additionally, too much can encourage you to throw caution to the wind and lead you to make less prudent food choices.
My advice is that if you wish to drink, do so in m-o-d-e-r-a-t-i-o-n. Limit your tipples to one or two – and that’s per ‘session’, not per hour! Drink plenty of water to ensure proper hydration and keep telling yourself that life is too short to be wasting a day nursing a hangover.
Exercise not only helps to burn off excess calories, it also helps to control your blood-sugar levels, boost the immune system, increase energy levels, assist efficient digestion, elevate mood, and reduce stress. Try to go for a brisk walk daily – and on days when you know you’ve eaten enough to feed a small African nation, go twice! Besides, half an hour away from screaming children or whinging Aunt Agatha could be just enough to keep you sane!
On a final note, if you have strayed off the straight and narrow, don’t waste time or energy feeling guilty. After all, guilt doesn’t burn a single calorie, but learning from mistakes can save you thousands! Try to get back on track starting from your next meal – not the next day or ‘Monday’. You know you’ll feel better for it!
To contact Janine Fahri of NutriLife Clinic, please call 07956 848 002 or visit Nutrilife Clinic
