Staying healthy during the Christmas period (without missing out on the good stuff)

Looking to stay healthy over the Christmas season without missing out on the fun? Our ambassador Sky Elizabeth, Head Coach and Nutritionist at Our Soci.eaty, is here to share her top tips. With over a decade of experience coaching in gyms and six years as a qualified nutritionist, Sky knows how to keep things balanced while still enjoying the festive treats.

The Christmas season is actually one of my favourite times of year. Good food (mince pies!!!), great company, family memories and all those little gold moments that feel like a hug for your heart. But as a nutritionist, who also used to struggle with disordered eating, I know how easy it can be to go into the new year feeling bloated, tired, or guilty about how you ate. Which is why I encourage my clients to adopt the principles below, not restriction, but to enjoy the season without feeling the need to punish themselves. Here’s how you can enjoy Christmas and feel great too.

Mindful eating > mindless grazing

When plates are piled high (why are Grandmas the main culprit for this?!) and snacks are everywhere you look at home and in work, it’s easy to just eat on autopilot. Rather than thinking of food in terms of “good” vs “bad”, try to slow down, pay attention and actually taste what you’re eating. A tip I give my clients is to try to pause before eating and ask yourself:

• Am I hungry or just bored?
• Do I want a full serving or just a taste?
• Am I enjoying this bite?
• How will I feel if I stop now vs if I carry on?

Mindfulness helps you incorporate indulgence with nourishment. It’s not about deprivation, it’s about noticing what feels good for you physically, and of course mentally.

Let veggies and fruit bring main character vibes

Christmas dinners and festive feasts can be heavy, so let vegetables & fruits be your besties. Think about filling your plates with as much colour as possible (roasted carrots, greens, Brussels sprouts, cauliflower mash). As well as getting the protein and carbs in too. If there’s no vegetables to be had then think about adding in that extra fruit to your snacks between meals. Veggies and fruits contain fibre which is not only filling but helps with digestion too so you don’t feel like a yule log all week.

You may not control the indulgent meals, but you have control of what you eat around them

Yes, you can enjoy having the Christmas meals out — and follow up with that chocolate yule log or mince pies and ice cream too! The trick is not to focus on that one meal, but to think about all the other meals that surround that. One indulgent meal does not make a bad diet. It’s about what we do on the whole.

On busy days between celebrations, choose meals that are nourishing and convenient. Have a breakfast you know is balanced and keeps you full for a good few hours. Something like greek yoghurt, muesli, cooked apple & cinnamon, a real winter warmer! And for lunch having options ready like my current hyper fixation – Firecracker Salmon with Jasmine Rice — it’s balanced, tasty, and fuels you well for any activity you might be doing around the celebrations.

These choices give you energy, help your digestive system do it’s thang, without making you feel like you need to “detox” after every treat.

Don’t be a dehydrated b*tch (a phrase coined by my clients!)

Alcohol and rich foods can make you feel super sluggish if you’re not keeping your fluids up. Now, I love a prosecco myself, but I am pathetic with a hangover, so I try to stay on top of hydration during the day and intersperse water between alcoholic drinks.

If you do find yourself feeling bloated or uncomfortable, many people think peppermint tea will help. However, for it to be effective, the peppermint needs to reach the intestine — which is why capsules are actually a much better option (and evidence based!). The enteric coating helps the peppermint get to where it needs to be, allowing its muscle relaxing effects to help soothe a tense digestive tract.

Move to celebrate, not “burn”

Fitness doesn’t have to mean a punishing session during this season to burn off what you ate. Instead, think movement as joy and support. A gentle walk after a big meal helps your body utilise the energy from those foods. A resistance training session to put that fuel to use in building some strength. Or a nice steady run to get some fresh air and daylight! Movement helps digestion, helps your mood and supports you to feel your best. Using exercise for punishment for what you ate takes a lot of the joy away from what this season is all about, and is a big red flag for your relationship with exercise or food. 

Days between bank holidays

That in between period can be tricky — you’re not quite in holiday mode, but you’re not back to your regular routine either. And nobody has ANY idea what day or date it is?! Here’s a round of the above tips that can help you still feel human:

• Eat regular meals that include protein + fibre to keep you full and stable.
• Go for lots of vegetables and whole foods where you can to support digestion and energy. GSN meals are fab for this. Especially the three bean chilli, your gut will thank you for that one, although anyone sharing a bed with you might not 💨.
• Keep moving — even small walks help shake off the sluggish feeling from more/different foods to normal.
• Rest — winter is a naturally slower body & life rhythm; use the time to do things that fill your cup up and help you feel regulated.

There’s no magic formula for staying healthy over Christmas, but remember health is not just physical. It’s psychological, emotional and social too!  Consistency in these small habits keeps you feeling good without guilt. Merry Christmas!