The Christmas/New Year celebrations are here once again. The pressure to indulge in family feasts, cooked breakfasts and festive drinking is immense. If you’re not sure how you are going to make it through the festive season without stuffing yourself silly read through the following steps to help you survive the Christmas calorie attack.

You’ll see that you can still enjoy all the goodies of the season, interleaved with some sensible eating, and not put on a stone and spend the next three months regretting everything. So start your celebrations here, with 12 healthy eating tips for the Christmas season.

1. Increase your protein and fibre: One of the easiest and best ways to curb cravings and boost your mood and energy levels is to increase your protein and fibre intake. Make sure every meal and snack contains a little protein in the form of nuts, seeds, eggs, fish and legumes. And increase the amount of fibre in your diet to between 25 and 30 grams per day. More fibre means more whole grains, fruits and vegetables. Why? Because fibre delays the return of hunger and a meal with protein sustains blood-sugar levels; balanced blood sugar levels not only boost mood but are also the key to weight control.
2. Portion size: Instead of a dinner plate, choose a side plate. Remember to use the size of your clenched fist as a measurement for carbohydrates (rice, potato and pasta). For protein (fish, eggs etc.), use the size of your palm as a measurement, and from the knuckle to the top of your thumb for fats.
3. Eat regular meals: If you think skipping meals will help ward off winter weight gain, think again. Starving yourself during the day inevitably leads to ‘feasting’ or overeating at night. Anytime you allow yourself to get too hungry, it’s easy to over indulge. How many times have you eaten half a packet of biscuits while trying to decide what to have for dinner? So start the day with a good healthy breakfast and make sure you eat every three to four hours. Not only will you be less tempted by unhealthy snacks – mince pies, sausage rolls and so on you’ll be less tempted to over indulge at the big Christmas meal.
4. Get physical: Hibernating may be a natural impulse during the gloomy grey winter months, whether you live in a sub-zero climate or a winter-rainy one. Trouble is pumping the remote instead of weights and succumbing to the allure of comfort food when shorter days and longer nights induce feelings of depression, fatigue and cravings for sweets and starches which increases your chances of gaining weight. In fact many of us gain a pound per winter. And while this may not sound like a lot, those who gain during the coldest months typically keep the extra weight on and add more over time. Over the long run, this helps explain why our weight tends to creep up as we age, despite an active lifestyle. So try a different tactic this winter: Exercise for at least 30 minutes a day and resist the urge to hibernate. Take stock, and ward off winter weight gain and the blues. Switch off the PC and television and go for a brisk walk or Christmas shopping! Walking around in a large mall or shopping centre makes for great activity and great fun. Throw a Christmas Party. As host or hostess, you’ll certainly be getting in more than your share of activity for the day or night. Grab some friends and go carolling. Have a snow ball fight with your kids or if it isn’t snowing take them for a run around. Do any of the following, depending on where you may live: ice skating, sledding, skiing, power walking, swimming, bowling, dancing, rebounding, hula-hoop or disco dancing to Jingle Bell Rock.
5. Raise a glass: If everybody else is drinking make sure you have a glass of water (could be sparkling water with a slice of lemon) and drink that instead. Nobody will notice that you haven’t drunk much wine or that most of it is left at the end. Alcohol is full of empty calories but if you can’t resist the following tips may prove helpful. Try to stick to dilute fruit juices (can add sparkling water) or at least dilute a dry white wine with sparkling mineral water. During festive meals, especially on Christmas Day, accept a glass of wine but sip it just for toasts. Red wine is the drink of choice this season, but any benefits of red wine diminish after a couple of glasses, so don’t overdo it. Choose organic drinks when possible, as they have less additives/chemicals, which can cause headaches for some people. Remember that while vodka is the purest alcohol, it’s still a toxin. Choose pure fruit juice, mineral water as mixers, keeping away from the sugary, sweetened options. Don’t let others constantly top up your glass. Refill it only when you’ve emptied your glass, so you can keep a check on how much you drink. Alternate alcoholic drinks with water to help prevent dehydration and a hangover the following day. Don’t feel pressured into drinking if you really don’t want to. Avoid it altogether when driving, as bad weather and other drivers are more of a danger during the holidays. Sparkling water with ice and a slice of lemon or a Virgin Mary are good substitutes for an alcoholic drink, especially if you don’t want to be seen as a party-pooper. Avoid alcopops; they’re heavy on sugar, sweeteners and additives and are easy to guzzle in large volumes.
6. Clever party tricks: If you’re at a buffet stand as far away from the party food table as possible so you’re less likely to eat without thinking. If you can’t help stockpiling your plate with food then ask a friend or your partner to get the food for you. Remember you’re not at school any more so you don’t have to eat everything on your plate. Make your loved ones – not the food -the main focus of the party.
7. Keep reading the labels: But don’t be fooled. Are ‘lite’ potato chips or crisps really a great health option? You could save a worthwhile 20 calories on a packet – but they’re still a high-fat food, so go easy. At the supermarket, avoid huge ‘bargain’ packs of special biscuits etc. Buy smaller sizes and cut the temptation.
8. Out of sight is out of mouth: Hide away indulgent puddings, cream and other temptations in the salad drawer, so they don’t beckon every time you open the fridge door.
9. Keep your vegetable intake high: Serve two vegetables with each meal (try not to smother them in cream sauce), and put salad greens in every sandwich.
10. Stay fresh: Late nights, alcohol, smoky atmospheres and rich foods can take their toll on the way we look and feel. If you’ve had a particularly heavy night, try to take it easier the next day. Have lighter foods, increase your water and fresh vegetable intake and stick to whole grains, nuts, seeds, legumes and oily fish. Don’t keep celery just as an accompaniment for rich cheeses. Cut up a box of mini-sticks of celery, and nibble on them when you need a snack. Celery keeps blood pressure low, and helps lower cholesterol too. You should also try to have juices containing carrot, apple, beetroot, parsley and ginger to aid detoxification and provide the body with nutrients, especially vitamin C. And include herbs teas that can help settle the stomach: camomile, peppermint, ginger, fennel or green tea.
11. Christmas Day survival tips: Have bowls of nuts with dried fruit for snacking instead of the bottomless tins of foil-wrapped sweets. Raw vegetables with dips (hummus, guacamole or salsa) are a good alternative to pastry-based canapés. Don’t drink large volumes of fluid with your meal; this doesn’t help to ‘wash it down’; it dilutes your digestive secretions thus reducing their effectiveness. Remember to chew your food slowly and thoroughly. Chewing is essential for the digestive process and can help prevent bloating, wind and indigestion. Chewing thoroughly also reduces the likelihood of overeating as it allows the brain the register when you are full. If you want to stockpile your plate, do it with vegetables. Aim for a variety of colours and flavours. Vegetables are a great source of fibre, antioxidants, vitamins and minerals and you would have to eat vast amounts to get fat on them. Vegetables can be steamed and tossed in extra virgin olive oil or unsalted butter with fresh or dried herbs and sea salt and pepper. Steaming is quick and helps to preserve the nutrients. Use garlic and/or fresh or dried herbs for added flavour. If you must eat chicken and turkey, remove the skin, it is one of the fattiest things you can eat. Better still opt for salmon steak or nut roast on Christmas day. Use more vegetable-based stuffing as opposed to sausage meat or breadcrumbs. Use low-fat Greek or live bio yoghurt instead of brandy butter or custard in desserts.
12. Get some light: Too little sunlight can trigger cravings for high calorie foods and fatty carbohydrates such as cakes, biscuits and even ice cream. Most people find they eat and sleep slightly more in winter and dislike the dark mornings and short days. This is because diminished sunlight in winter reduces the brain’s production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating. Reduced levels of serotonin are involved in depression. Being exposed to an hour of outdoor light daily can help ward off the winter blues. Don’t forget that exercise can be an effective treatment for mild to moderate depression. People who experience winter depression can try combining exercise and light therapy by exercising outdoors when time and weather permit.

Enjoy yourself And whether it is the first or the twelfth day of Christmas remember the healthy eating golden rule: everything in moderation. A healthy diet for weight loss is a nutritious and varied diet.

Remember the 80/20 rule. You don’t have to cut out all the tasty treats from your diet that are around this time of the year – it’s just a matter of “everything in moderation.” Eat healthily 80 per cent of the time and you can afford to indulge now and again.

If you’re still hungry after dinner, go back for a second round of veggies. And, if you want a couple of chocolates, have a few. Just don’t end up sitting in front of the TV watching holiday repeats and finishing off a whole box on your own. Remember, this is the festive season. It is okay to indulge on the odd treat now and then, but if it becomes a daily trend then it is no longer a treat. You have worked hard all year and you deserve a break. Set yourself limits and work within these, but also have fun and set goals for the New Year.

The nights start to draw in; energy levels drop and with them go our good health. If this all sounds familiar you need to give yourself a winter energy makeover and add some zest back into your life by following these simple energy boosting tips:

• Eat well: You’ve probably heard it all before but the truth is very few people who complain of being tired are eating enough good quality fuel to stay healthy, much less energetic. So make sure you eat breakfast and lunch every day and start snacking. Never go without eating for more than three hours. Eating huge amounts at meal times can deplete your energy. Snacking is less stressful and it also keeps your blood sugar constant so you have a constant flow of energy throughout the day. To boost your energy make sure you have a fist sized portion of wholegrain carbohydrate such as oats or rice with every meal. Wholegrain supplies the B vitamins and doesn’t get broken down too fast so you have a slow release of energy. Also make sure you have some energy giving protein – nuts, seeds, oily fish –with every meal.
• Boost your immune system: A stronger immune system is the key to feeling good and staying well. If it’s neglected, we open ourselves up to illness (especially colds and flu), tiredness and depression. Boost yours through a healthy, mostly organic wholegrain diet rich in fruits, vegetables, nuts, seeds, legumes and oily fish. Many natural herbs have incredible immune-boosting powers. To avoid illness, drink aloe vera juice (check that it is free from benzoates), eat plenty of naturally yellow, orange, red and green foods and try to have raw garlic daily (or take a good garlic supplement like Aged Garlic). If you’re feeling run down, drink cat’s claw tea and take the herb echinacea (liquid echinacea in a capsule) and if you end up with a cold or flu see my fighting infection naturally tips
• Sleep like a baby: Your body really needs sleep, especially at this time of year when the nights draw in. To ensure good quality sleep experts say you should treat yourself like a baby. Babies need a lot of sleep and most adults need more than they are getting. The ideal is to aim for around 6-8 hours every night. Babies need a restful, stress free routine, such as a warm bath and a story before bed. Adults who are e-mailing or watching TV or chatting on their mobiles are keeping their brains active and too stimulated for sleep. What they need is a relaxing ten minutes in the bath and a quiet read. And finally babies sleep best in a dark room. As a species we evolved to sleep in total darkness and even a tiny amount of brightness can keep us awake. Light in the hallway shouldn’t enter your room, turn the alarm clock to the wall and don’t fall asleep with the TV on. Blackout curtains are recommended if street lamps are bright.
• Fresh air: The decline in hours of sunlight during the winter months has a direct effect on our energy levels. Try to make the most of the sunlight we do have by taking a decent walk at lunchtime and exposing yourself to plenty of fresh air. And although it’s tempting, don’t crank the heating up too high – it leads to lethargy and poor concentration. Place draft excluders by each door and invest in some good curtains to keep your rooms cosy, and then set the heating at a moderate temperature.
• Getting more light: If you notice a massive swing in your moods when the nights start drawing in, you could be suffering from Seasonal Affective Disorder (SAD) the best way to combat this is by investing in a light box, making the most of the light hours we do have, or splashing out on a sunny holiday. You should also try to introduce as much light and colour to your environment as possible and cheer yourself up with fresh flowers and lots of plants to improve the quality of the air you breathe.
• Exercise: Research shows that we perceive exercise as an energy zapper but exercise is one of the first things you should do when you feel under pressure because it boosts energy and also helps us calm down and deal with pressure. It also improves the fat content of the blood, strengthens the heart, decreases resting pulse rate and – best of all – produces the hormone-like chemicals, endorphins, that make us feel happy and full of energy. Aim for 30 minutes of gentle exercise, for example a brisk walk, at least 5 times a week.
• Drink enough water: Between 6 and 8 glasses a day – not including alcohol and caffeine. While it may give a quick boost, a lot of caffeine daily actually ends up having a negative effect on your energy level. You might even try substituting a couple of cups a day with an herbal tea, such as sage to raise spirits, peppermint to aid digestion or chamomile to enable you to unwind.

Plants that boost immunity are a crucial part of a medical herbalist’s treatment plan and echinacea is one of those few herbs that no herbalist would want to be without. There’s a good reason why. Increasingly, the benefits of this pretty plant, also known as Purple Coneflower, are becoming clear.

Originally, Echinacea was used by the Native American Indians. It grew on the Prairie and was used specifically for rattlesnake bites. The Indians made it clear to the Colonists that if they wanted to survive a rattlesnake bite, they should learn to identify this plant. Alfred Vogel, studying the medicine systems of the Native American, discovered echinacea and bought it back to Europe, where he used it to excellent effect to boost the immune system in a wide range of ailments.

Since then there have been extensive studies on echinacea, exploring its many actions. It has been shown to be antiviral, antibacterial, anti-fungal and anti-inflammatory. It has even been used in long-term studies on victims of the Chernobyl disaster, improving the general function of their immune systems. For one thing, it contains echinacoside (a natural antibiotic, comparable to penicillin in effect) that can kill a broad range of viruses, bacteria, fungi, and protozoa, which makes it invaluable in wound healing and the treatment of infectious diseases. Research has also reported echinacea’s efficacy in treating colds, flu, bronchitis, tuberculosis, infections, etc.

Echinacea contains echinacein, a biochemical that protects against germ attack by neutralising the tissue dissolving enzyme, hyaluronidase, produced by many germs. Other studies show that echinacea contains substances that boost the ability of your body’s macrophages (from the Greek to mean ‘big eaters’) to engulf and digest germs. Further studies from the University of Munich have shown that echinacea boosts T-cell production by as much as 30% more than other immune boosting drugs. Despite all this research some have continued to doubt if echinacea really is all that effective at combating the common cold, but at long last it seems that scientists have finally come to the conclusion that it definitely does work.

In June 2007 an American team reviewed 14 studies and published their results in Lancet Infectious Diseases. The review, which combines the results of 14 previous studies, should finally give the seal of approval to the remedy. Doubts over its efficacy led Dr Craig Coleman and colleagues at the University of Connecticut School of Pharmacy to analyse clinical trials using echinacea for prevention or treatment of colds. They found it cut the chances of catching a cold by 58 per cent on average, including studies where volunteers were exposed to cold viruses under laboratory conditions. It was even more effective when used in real life natural settings, cutting the risk by 65 per cent. Overall, it cut the duration of a cold by 1.4 days among those using it as a treatment.

The length of time for which it was used ranged from a few days to several weeks. Only one of the studies combined echinacea with vitamin C, which showed the two together reduced the incidence of colds by 86 per cent. But the researchers could not definitely conclude whether the two supplements combined are more effective than echinacea alone.

So how does echinacea help us fight colds and flu as winter draws in?

Echinacea can help ward of winter colds by increasing the effectiveness with which your immune system recognises and deals with the bacteria and viruses that enter your body, preventing them from triggering an illness.

The anti-viral action of echinacea is one of its most exciting aspects, making it an ideal remedy for flu. Flu viruses tend to mutate very quickly, and the traditional medical response has often been antibiotics, which fight bacteria rather than viruses. Over-exposure to antibiotics has caused an increase in antibiotic-resistant bacteria but using echinacea to fight off a cold builds the immune system’s response to any virus, not just the challenge presented by this year’s virus. In other words, you’re less likely to catch the next bug doing the rounds.

Being anti-bacterial as well, it will also deal with any bacterial infections that complicate the disease picture. In addition, you can’t become resistant to echinacea in the same way that you can to antibiotics.

To sum up: Research has suggested that echinacea can boost immunity and help defeat colds and upper respiratory tract infections, as well as ‘flu. It is also anti-inflammatory, which makes it particularly effective against unpleasant winter sore throats, swollen glands and earache. With its ability to clear unfriendly micro-organisms from the system echinacea is also helpful to those whose asthma worsens in the cold weather.

Given the amount of evidence to suggest Echinacea’s immune boosting powers, without unpleasant or unsafe after effects, in my opinion it may be one of the best ways to build your defence against winter disease and whatever the chilly winds and rain throw down on you!

Directions for use: There are three common species of echinacea recognised for their medicinal value. These are the flower, stem and root of Echinacea angustifolia, Echinacea pallida and Echinacea purpurea, with the latter most often used in herbal remedies bought over the counter.

Echinacea is available in capsules, tinctures or as tea (not the most pleasant tasting). Tinctures are probably best for respiratory infections. For a sore throat, gargle with a dropperful (straight or diluted) and then swallow it. (Click here for vitamin C).