How’s the festive season treating you so far?
It’s that time of year where we are inundated with social occasions that involve a whole lot of temptation placed in front of us that can be hard to resist. It’s also a time where we often give ourselves permission to give in to these temptations.
Wouldn’t it be great if you didn’t have wait until the new year to make those new year’s resolutions and start the year as you mean to go – motivated, energised and ready to make amazing new plans, goals, and habits.
You can get through this time of year without putting on those few kilos as well as minimising any damage that can leave you feeling bloated, tired, and generally unwell.
It doesn’t have to be difficult – but it will mean making that choice now and being prepared.
This time of the year can also be extra stressful for many, so planning and deciding on some boundaries that look after YOU is a great idea.
You can look at this like doing a detox without doing a detox – simple steps that will keep your body, and your mind functioning at its best throughout the festive season.
1. Plan
Look at what your commitments are and check which ones are a “must” and which ones are not. Which ones do you know will lead you down the wrong path (you know those bad influence friends) and which ones will just be plain draining. Choose where you will spend your time and energy and stick to it without feeling guilty.
Also, plan ahead food wise – can you take a healthy plate with you or eat a healthy meal beforehand? If not, make the best choices you can and don’t overeat. A good guide is the 80/20 rule – Eat healthy food 80% of the time and allow 20% for treats -and enjoy them without guilt! (90/10 is even better!)
2. Choose your alcohol wisely
Stay away from sugary mixes, start with a couple of non-alcoholic drinks, and don’t get in rounds. Set yourself a limit and commit to really sticking to it – spread them out over the course of the day/night. Just think how great it will be to wake up fresh!
3. Sleep
Sleep deprivation can be the thing to tip you over the edge, and has also been shown to increase consumption of high sugar and high fat foods.
An adult requires 7-8 hours’ sleep for critical regeneration and repair. Even half an hour less than this can activate genes that are associated with impaired health.
4. Get support
It is so much easier to stick to the plan if you have someone doing it with you. If you don’t have that at least ask that you be supported in your choices. This can also help you stick with it by being accountable.
5. Keep Going
So, you have fallen off the wagon, had too much to drink and have totally overeaten. Thant’s OK, let it go and start again – straight away! Don’t get up and head straight for the greasy breakfast – chose from our liver friendly foods and undo some of that damage.
6. Stock up on foods that your liver loves
These include
Cruciferous vegetables – broccoli, cauliflower, kale, cabbage, Brussel sprouts
These stimulate detoxification and contain important phytonutrients that assist the liver in neutralising toxins in our body
Sulphur rich foods – garlic, onion, leek, eggs
These make toxins easier to eliminate and neutralise free radicals, preventing DNA damage and cancer
Antioxidants and Phytochemicals – fruit and veg that cover all colours (lots of them) These play a fundamental role in the detoxification process
Make sure to incorporate a variety of the antioxidant and phytochemical nutrients.
Add extra fibre – legumes, vegetables, and fresh fruits.
Fibre moves toxins out of your body. It is a type of carbohydrate that provides no calories, adds volume to food and binds with water in your gastrointestinal system, helping you to reduce hunger, providing a sense of fullness, and acting as a natural laxative agent.
Cover all these groups and you will feel better quickly
7. Hydrate, hydrate, hydrate – with filtered water.
Yes, we all know this one but it has to be on this list as it is so easy to let this one slip. Water boosts metabolism, flushes toxins out of vital organs, and carries nutrients to cells.
How much you need depends on size, activity, and environment but 2 litres for women and 3 litres for men is the recommended amount by the Institute of Medicine.
Having said all that don’t forget to have fun. Following these guidelines does not have to be a burden. Incorporate a little from each step and you will find that with a bit of determination you’ll survive the ‘silly’ season feeling happier and healthier and with no regrets that you stuck to your game plan.
Good luck with it and wishing you the very best Christmas and a seriously wonderful 2018 – May you leave behind the old and rewrite your story the way you want it to be!!
Best Wishes
Danuta
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