The 16^th century English poet Thomas Tusser quite rightly urged us all to make ‘good cheer’ at Christmas time because it ‘comes but once a year.’ The problem is that five hundred or so years later the great majority of us aren’t facing an uncertain future and possibly starvation in the New Year so there really isn’t the same justification for eating about 6,000 calories in one day – which is what the average person is estimated to eat on Christmas Day.

In addition, what was once a one or two day holiday has now become a four week festival of parties and celebrations and with so much tempting food and alcohol on offer it’s incredibly hard to keep weight gain at bay. According to the British Nutrition Foundation most people put on around five pounds or two kilograms over the Christmas period which isn’t surprising when you consider that you only need to eat an extra 3,500 calories to put on one pound and just an extra sausage roll, glass of wine and mince pie a day can make your daily calorie allowance shoot up, and the winter pounds pile on.

 

And it isn’t just the tempting festive food and parties on offer that can cause diet and weight problems. Winter weight gain when the days get shorter and the nights longer isn’t just a myth; it’s a reality and statistics show that even people who don’t celebrate Christmas are likely to gain between three and four pounds during the winter months, despite their best efforts. There are lots of reasons for this, but cold is at the top of the list. When temperatures drop, we stay inside. Our metabolism slows to a crawl and we pack on the pounds. Fat is a great insulator and it really does a great job of keeping us warm. Before the days of central heating a few extra pounds could mean the difference between life and death. But the good news is that there are ways to avoid the seemingly inevitable winter weight gain and the even better news is that they don’t have to spoil your enjoyment during the party season. If you follow my simple ten point survival plan below you can still have a great time, without feeling hungry or deprived and without piling on the pounds.

 

1) Keep active

Go outside, even when it’s freezing. Bundle up and jog around the block or start a snowball fight with the kids. The sunlight will refresh your mind and the activity will boost your metabolism (fat burning) and put you in a better mood, making it easier to turn down those leftover sweets. If time is short, try to take a walk during your lunch hour. Even half an hour of fresh air and exercise a day can help boost your mood and stop you reaching for the biscuit tin.

 

Now is also a great time to take up a new sport or activity, like dancing, yoga, or rambling.  If it’s just too cold to do anything outside, consider swimming. Many leisure centres and gyms have heated indoor pools. Swimming is also one of the best ways to burn energy; it consumes more calories per hour than running and cycling.   And don’t forget to do some toning. Strength training is essential for maintaining a revved metabolism when temperatures drop, so aim for at least 20 minutes two to three days a week.

 

2) Don’t go to a party hungry                                                                      Use high-fibre fruits and vegetables to fill up before you go to a party. Eat a bunch of baby carrots, a big salad, or an apple, for example, to curb your desire for empty party-food calories. When we eat outside the home, studies suggest that we may take in 40% more calories than we would otherwise. So much of our eating is not related to hunger. The more variety of foods available at a meal, the more likely you are to eat more food and if you’re feeling nervous or bored at a party you are even more likely to eat without thinking. So when you are at a party, move away from the buffet table and focus your energy on what the party is all about – the other peope there.

3) Lay off the booze                                                                                     It’ll be tempting to guzzle spiked eggnog, brandy and good wine during the holidays, but don’t. Alcohol is loaded with empty calories and slows down your metabolism. So many parties involve drinking it is so easy to take in a lot of calories without even realising it. Limit yourself to just one drink a day if you must and if you find you have drunk more be sure to drink a glass of water after each alcoholic beverage to help pace yourself and to dilute calories. Even better still substitue alcohol with fresh fruit juice. Not only are juices and smoothies highly nutritious and good for your digestion but they are colourful and fun as well. The combinations can be endless – to get you going try adding some fresh ginger or a handful of parsely and mint to basic juice ingredients like apples, carrot and bananas.

 

4) Make your Christmas meal a healthy one

Many women tell me that they are good at making healthy food choices in the run up to Christmas day but then when it comes to Christmas lunch they over eat and find it hard to regain the discipline in the days and weeks after. To avoid this be sure to plan ahead so your Christmas meal is nutritious. For example, you could start with something light, like a grapefruit which is low in calories and top it with some digestion boosting cinnamon or ginger. Avoid duck and goose which are fatty birds and go for lean chicken and turkey, if you must eat meat. (Bear in mind that the fat tends to be nearer the skin so remove it before eating.) Instead of sausage stuffing, try chestnut stuffing which is lower in fat and higher in nutrients, like potassium. Even better why not break tradition and go for a portion of omega 3 salmon on Christmas day. If you are vegetarian then go for tasty tofu or nut specials. Cut down on creamed potatoes and serve roasted vegetables instead, such as parsnips, leeks, turnips and onions. If you toss lightly in olive oil and add some garlic cloves and bake until tender there is no need to add in butter. Make sure you have plenty of green vegetables too, like Brussel sprouts or if you don’t like them chose broccoli, green beans or asparagus. 

 

As far as Christmas pudding is concerned consider a no added sugar version where the sweetness comes from the dried fruit and use home made custard, sweetened with maple syrup instead of cream. Alternatively, you could just have some fresh fruit salad with an organic, live yogurt instead.  Or make a tasty apple pie made with eating apples (rather than cooking apples so they don’t need sweetening) and raisins and topped with a wholemeal crust. 

 

You should leave the Christmas lunch or dinner table feeling satisfied not stuffed. Christmas day shouldn’t be a day you look back on with regret because it led to a bout of overeating and with a few simple changes and a little forward planning that Christmas day bloated feeling can easily be avoided.

 

5) But don’t forget to have a little of what you fancy

Wintertime is chock-full of sweets, pies and chocolates of all kinds. It’ll be nearly impossible to avoid them all, so don’t. Have a few – but only a few – treats to satisfy your cravings because if you don’t you may end up feeling deprived and resentful and are more likely to comfort eat or binge. If you’re exercising, the extra calories won’t make a huge difference. When you’re faced with a big holiday dinner, don’t deny yourself; it’ll just drive you crazy. Instead, load your plate with good quality protein and vegetables.

 

6) Eat slowly

This rule applies at any time of the year but it is especially important during the winter months when the temptation to overeat is so strong. If you eat slowly and really chew your food not only will your digestion improve but also you will have a better idea of when you’ve eaten enough so you can stop eating when you are full. Put your knife and fork down after every bite and really savour your food. If you finish a meal and still feel hungry wait twenty minutes before eating more as this is the amount of time your brain needs to register when you are full.

 

7) Don’t starve yourself or skip meals

If you starve yourself or skip meals this will lead to blood sugar imbalances which can trigger food cravings so every day, make sure you have a healthy breakfast followed by a mid morning snack, lunch, a mid afternoon snack and supper. Don’t leave more than a few hours between meals and snacks. For example, you could have a boiled egg and fruit juice or a bowl of porridge in the morning to keep you going, followed by a mid morning snack of fruit and a handful of nuts and seeds, followed by a nutritious salad sandwich on wholemeal bread for lunch, followed by a mid afternoon bowl of vegetable soup, followed by a light supper of grilled fish, brown rich and vegetables.

 

8) Don’t eat late

If you like to eat very little in the day to save calories for your evening meal you could be making a big mistake as far as your waistline is concerned. It’s far easier for your body to digest food and burn off calories during the day, rather than in the evening when all you are likely to do is go to sleep for eight or so hours. So try to avoid eating after 8 pm if you can and notice how flatter your stomach and how much lighter and more energetic you feel in the morning.

 

9) Choose your nibbles carefully

It’s not always easy to tell which snacks are high in sugar and calories because they are often so small and easy to pick up and eat without thinking but a couple of sausage rolls and cheese balls and the calories soon mount up. If you are the person providing the snacks put out healthy ones. Figs are a good source of potassium, iron, magnesium and calcium as well as being low in fat and high in fibre and dates are a good source of potassium too. Unsalted nuts provide zinc, calcium and essential fats and a cheese and pineapple stick is a tasty and nutritious alternative to sausage rolls or breadsticks.

 

If you aren’t responsible for the snacks, steer clear of anything that’s been deep-fried, such as crispy wontons or battered prawns. Opt for the salads, dips like hummus and tzatziki, crudités and breadsticks. If canapés or nibbles are constantly being offered to you while you’re chatting, avoid the temptation by keeping your hands full. A napkin in one hand and a glass of water in the other should do the trick. Choose your accompaniments for cheese carefully. Chunks of French bread and butter or a handful of cream crackers will double the calories. Instead, go for water biscuits, crisp breads or breadsticks – and fill up on the grapes, celery and fruit. If you’re tempted by the cheeseboard, cheddar, stilton, goat’s cheese and red leicester are better choices than brie, camembert and edam.

 

10) Give yourself the gift of health

Enjoy yourself on Christmas day and Boxing Day without going overboard but try not to let the big meals and festive food buffets continue after that. Keeping the celebrations to a couple of days makes it much more of a treat because if you let the good times drag on and on you may find that you simply can’t bear the sight of another mince pie or sausage roll. And when it comes to Christmas presents ask for or give yourself and others something health related. Gifts like gym memberships, spa breaks, activity days, aromatherapy or massage treatments, healthy recipe books or workout gear will help you and those you care about keep their New Year Resolutions to stay healthy.

With the government planning to make swimming free for everyone in the run up to the 2012 Olympics why not check out the whereabouts of your local pool. Swimming builds endurance, boosts muscle strength and doesn’t hammer your joints. And it is good for your brain too! Experts believe a session in the pool can help as much as medication for recharging your batteries. Concentrate on the rhythm of your stroke as you swim and let your mind drift away to enjoy the benefits.

Indigestion or an upset stomach – which is not surprisingly very common over the Christmas period with so much rich food on offer – happens when your body struggles to break down food and digest it properly. Although it is described by medical experts as dyspepsia it is important to understand that it is not a disease or medical condition rather a collection of symptoms that differ from person to person. It generally describes discomfort or a burning feeling in the stomach, often accompanied by nausea, bloating, flatulence, cramps, constipation and diarrhoea. Indigestion may also cause heartburn due to stomach acid reflux, which can leave a bitter taste in the mouth and irritate the oesophagus (food pipe). These symptoms may come and go or they may be constant lasting for a few days or more. In most cases indigestion is not a serious health disorder, although it is a warning sign that your diet and lifestyle are not as healthy as it could and positive changes need to be made.

Indigestion does have a number of causes but most digestive upsets can be traced to the type of food you have eaten and the way you have eaten it. Listed below are the most common causes of indigestion:

 

·    Eating too fast

·    Eating too much

·    Drinking lots of fizzy drinks

·    Drinking too much alcohol

·    Drinking too much coffee or tea

·    Eating spicy and high fat foods, like chocolate

·    Drinking lots of liquids with meals, which dilutes the digestive fluids and makes it harder for food to be digested

·    Smoking

·    Eating when you are under stress

·    Anxiety and pent up feelings

·    Excess weight, which puts pressure on your stomach and can cause indigestion and stomach acid reflex

·    Medications that can irritate the stomach lining, such as aspirin, ibuprofen and antibiotics

 

Persistent indigestion should never be ignored because it could be a sign of a more serious digestive disorder such as peptic ulcers, gastritis, gallstones and stomach cancer. Heartburn occurs when stomach acid backs up into the oesophagus, known as acid reflux and it is often accompanied by a burning sensation in the upper abdomen, nausea and bad breath. Peptic ulcers are open sores on the lining of the stomach that can cause a great deal of pain. They can be caused by bacteria but are also caused by smoking, regular use of aspirins and too much caffeine, alcohol and stress. Gastritis is an inflammation of the stomach linking which can cause a burning pain in the stomach and it too can be aggravated by regular use of aspirin and other painkillers as well as too much alcohol. Gallstones are solid deposits of calcium or cholesterol salts which form in the gallbladder and symptoms include fever, nausea and vomiting. Stomach cancer often begins with a severe stomach ache but as it becomes more advanced it can cause weight loss and vomiting as well.

 

If alongside indigestion you experience any of the following symptoms for more than 10 days it is important to consult your doctor urgently to rule out a serious problem. 

 

·    Severe stomach pain in the upper right abdomen

·    Vomiting

·    Blood in vomit or stools

·    Black, tarry stools

·    Shortness of breath, sweating or pain in the jaw, neck and arms

·    Discomfort unrelated to eating

 

Fortunately, most cases of indigestion don’t involve the serious health problems above and typically resolve themselves but as mentioned above, they are a warning sign that your diet and lifestyle isn’t as healthy as it could and should be. You can get over the counter antacids for the symptoms of indigestion but I strongly advise against this. Antacids contain calcium carbonate, which neutralises the acid in the stomach and helps to stop the stomach contents flowing back to the oesophagus. They also contain ingredients that form a protective coating over the lining of the stomach. One of the reasons I don’t advise antacids is that ironically side effects include diarrhoea and constipation but the main reason I don’t advise them is that they treat the symptom of the problem not the cause. The cause is unhealthy eating and lifestyle habits and these can be remedied by taking note of the following natural indigestion beating tips:

 

– Drink plenty of fluids but not with your meals as this will dilute the digestive juices and stop them working properly.

– Chew your food slowly and thoroughly to give your body time to digest it properly.

– Avoid too much alcohol and caffeine, which are known to trigger indigestion. No more than one drink a day and one or two cups of tea or coffee a day – herbal teas are of course fine.

– Avoid high fat foods like chips and crisps.

– If foods that are spicy, like curry, set off your symptoms avoid them.

– Take a daily walk or practice some regular gentle exercise on an empty stomach.

– If you feel full after a meal a twenty minute brisk walk after your meal will ease feelings of fullness.

– Relax more! Stress is a trigger for digestive upsets so try some gentle yoga postures, meditation or deep breathing all of which have been shown to help relieve stress related digestive problems.

– Avoid taking aspirin and ibuprofen and if you must take them take them on a full stomach.

– Sleep in a more upright position, propped up on a pillow, to ease digestion pain at night and to lessen the pressure on the stomach and prevent its contents coming back to remind you of what you ate during the day.

– Try a cup of peppermint tea after eating to help settle your stomach. Peppermint reduces inflammation in the digestive tract, relieving flatulence, heartburn and indigestion. (You can also get peppermint oil in capsules, see the Resources Page).

– Camomile tea also has antispasmodic, anti inflammatory, gas relieving properties. Enjoy a cup when your stomach feels sore.

– Fennel is another herbal tea with antispasmodic and diuretic properties and it is often used to ease indigestion.

– Sprinkle some cinnamon on your yogurt or add a cinnamon stick to a cup of herbal tea. Cinnamon can act as a relaxant, reducing anxiety and stress and it is known to stimulate the digestive system, easing nausea and poor digestion.

– Ginger is another herb that can naturally ease nausea and boost your digestion at the same time.

– I also use a supplement in the clinic called Bio-carbonate which is taken after eating to help prevent indigestion while you are working on getting the dietary side right (see Resources the Page).