How to stay healthy during the holidays!

Happy Holidays!

The crazy festive season is upon us and I hope that you can look back on 2022 with a feeling of achievement and pride. I look toward 2023 with anticipation and the readiness to meet new challenges with enthusiasm and determination.

Who doesn't like the festive season with all the special family gatherings and time to relax, but with that comes some stress if you are trying to eat healthily? Most of what we do over this period involves eating and/or drinking things that we don't have in our daily lives. We all love holiday foods and drinks and don't want to feel deprived or difficult when we visit our friends and families' homes.

We need to keep in mind, though, that moderation is the key over this festive season, especially regarding your diet and lifestyle habits. With a bit of planning, you can still keep to a fairly healthy eating plan. Often over this period, a realistic goal is to maintain those kgs you have fought so hard to lose, rather than set unrealistic goals of losing large amounts over this season. Planning is really important and with the extra free time, why not try to be more active? Start some routines around daily exercise and being more active. Choose to walk on the beach or around the block, rather than watch another episode or series. Go holiday shopping and walk a few extra times up and down the mall rather than parking as close to the shops as possible.

Plan and if you are visiting family, offer to bring a healthy salad or some snacks so that you know you have some healthy options. Keep some basics in mind when you sit down for that festive meal. Drink a large glass of water or diet soda about 15-20 minutes before the meal is served. Dish up smaller portions. Try to fill your plate with as many vegetables and salads as possible, rather than roast potatoes. Choose the leaner protein options – steak is better than lamb, and chicken is great. Have the roast pork but with all your choices cut off any visible fat and decline the gravies and sauces. Don't sit around the table 'picking' off the leftovers, rather get up and help clear the table.

The loved/dreaded puddings arrive next and have a small serving. If you have a choice choose custard before cream or ice cream, don’t go back for seconds, and drink lots of water with your meal, it will help you fill up.

Invariably the occasional alcoholic beverage is bound to creep in and what does this mean to your nutritional intake?

Just remember:

Alcohol doesn’t contain any nutritional value but is often high in calories.

It diminishes the body’s ability to lose fat or utilize the body fat stores as an energy source

Have an alcoholic beverage with a snack, rather than on an empty stomach as this diminishes the hypoglycaemia (low blood sugar/hunger)and the preverbal ‘hangover’

A general rule: do not consume more than 1 – 2 units of alcohol per day (women), 2 – 3(men). Overconsumption of alcohol increases your risk of high blood pressure, raised cholesterol levels, many types of cancer, osteoporosis, etc.

Christmas Recipes

Low Gi Fruitcake

250ml water 125ml fat free milk

125ml soft light margarine 125ml sultanas

125g dried apricot halves, chopped 125g prunes

125g dried peach halves, chopped 30ml currants

125ml white sugar 10ml bicarbonate of soda

1ml salt 10 pecan nut halves, chopped

190ml cake flour 5ml baking powder

85ml oat bran 250ml wholewheat pronutro

1 apple, peeled, finely grated 1 egg white + 1 egg

2ml almond essence brandy (optional)

Grease 30cm loaf tine or 15cm square or round cake tin with Spray & Cook. Bring water, margarine, fruit, sugar, 5ml of bicarb, salt & nuts to a boil. Remove from heat. Leave to cool completely. Remove stones of prunes. Sift flour, 5ml bicarb, and baking powder over cooled fruit. Add oatbran, Pronutro & grated apple. Mix. Whisk together egg white& almond essence & add to batter. Whisk egg white & fold into batter. Bake for 2 hours at 160' C. Leave to cool completely & sprinkle with little brandy. Store in an airtight container or wrap in aluminum foil and mature in the fridge for 2 days.

Makes 20 slices.

Dietary value per slice:

GI: 49, Carbohydrate: 26g, Protein: 3g, Fat: 4g, Fibre: 3g, Kj: 673

One slice cake=1 carbohydrate + 1 fruit + 1 fat

Party Fruit Punch

500ml each of pear, apple, apricot, orange, and grapefruit juice. 5ml fresh ground ginger

2 x 410g tinned fruit or 500ml fresh chopped fruit 2LT each of Sprite Zero & soda water

750ml champagne mint leaves

Mix juices & fruit & chill.

Add champagne, cool drinks & mint before serving.

Dietary value per glass(250ml):

GI: 48, Carbohydrate: 12g, Protein: 0, Fat: 0, Fibre: 0, Kj: 271

1 glass = 1 fruit

Helping you towards a healthy and dynamic life!

Janet