HOLIDAY SURVIVAL GUIDE

Tips For a Healthy and Happy Festive Season

• Eat mindfullyWe often spend holidays binge-watching our favourite Netflix series whilst scoffing down junk food. But watching television is distracting, making it difficult to realise when you are actually full. A study in the American Journal of Clinical Nutrition found that paying attention whilst eating can aid weight-loss, whereas distracted eating can lead to a long-term increase in food consumption.
• Healthify your kitchenBeing at home during the holidays can result in boredom eating. Prevent this by stocking your kitchen with healthy food and snacks. You will be less likely to eat healthy food unless you are truly hungry, and not just bored. Pack your fridge with all the CSN Allowed Fruit and Veggies, and avoid sugar and refined carbohydrates.
• Buy a fruit bowl
  Holidays tend to mess with a healthy eating routine, because you stop prepping meals. You generally eat less fruit and vegetables, and inevitably gain holiday weight. Overcome this by investing in a fruit bowl that you place on a counter within easy reach. You will be more likely to grab fruit, over less healthy options, if it is in plain sight.
• Buy smaller plates
  The bigger your plate, the bigger your meal. Smaller plates make food servings appear larger, whereas large plates make the food portion look small, which can lead to over-eating.
• Use the Half Plate rule
  Fill at least half of your lunch and dinner plate with vegetables (excluding carrots, yellow pumpkin, peas and beetroot as these are high in starch and kilojoules). Vegetables are high in satiating fibre, and low in energy, making it the ideal weight-loss tool.
• Delay your drink
  Drinking too much alcohol can ruin you hard earned weight-loss wins. Only order alcoholic beverages near the end of the meal to prevent lowering your inhibitions when you have the menu in front of you. Alcohol makes us more likely to indulge in fatty and sugary foods!
• Sweet Potatoes are nature’s dessert
  Sweet Potatoes are packed with soluble fibre which keep you fuller for longer. Their naturally sweet taste also helps to satisfy sweet cravings. Try to put them in an air fryer for a crispy snack.
• Season with cinnamon
  Research from the University of Michigan Life Sciences Institute has found that cinnamon helps fight obesity due to its active ingredient, cinnamaldehyde. It improves metabolic health by acting directly on cells, inducing them to burn energy via thermogenesis. Sprinkle some cinnamon on your oats, mix it into your yoghurt, or prepare a cup of cinnamon tea.
• Spice things up
  Don’t flavour foods with high-sugar condiments, or fatty sauces. Rather use calorie free seasonings like turmeric, black pepper, and cayenne that have anti-inflammatory, fat-fighting properties.
• Step on your scale weekly
  Research has shown that weighing yourself regularly can help encourage weight-loss by providing a level of accountability. To avoid being thrown off by natural fluctuations in body weight, it is best to weigh yourself at the same time of day once a week
• Don’t “save” your calories for later
  If you have a big celebration coming up, you might think that it makes sense to “save” your calorie intake until it is time to let loose, but this technique is rarely effective. By the time the celebration starts, especially after you have had a drink or two, feelings of extreme hunger can make you grab whatever food is closest- usually sugary or fatty snacks. It is much better to consume normal meals throughout the day, arrive at the celebration satiated, and enjoy your drinks and eat food responsibly.

Tips To Survive Functions And Socials

• After finishing your meal, wait 10 minutes (and drink a big glass of water) before deciding whether you are still up for seconds
• Eat something small before going to a party (like an apple or a handful of nuts). You will be less inclined to indulge in the pre-dinner snacks if you don’t arrive hungry.
• Don’t stand or sit next to the table with the food or snacks when chatting to your friends- this will lead to mindless snacking and overeating.
• Deep fried foods, crumbed and battered foods, cheese platters and nuts are all high in fat. Rather choose fruit, vegetables or clean protein-based foods and snacks.
• If you are hosting the party, always offer your guests healthy snack options like hummus or salsa dips with vegetable sticks.
• Chat and mingle. If you are bored at a party, you are more likely to hover around the food table. A good conversation can distract you from the food.
• Dessert is OK, but be smart. It is best to share with someone, or to look for fruit-based options.
• LISTEN TO YOUR BODY AND STOP EATING WHEN YOU ARE FULL

Tips To Prevent Weight-Gain

• Eat regular meals. If you skip meals you are more likely to fill up on high fat, high kilojoule snacks.
• Make time for breakfast. Studies show that people who skip a morning meal tend to eat more poorly throughout the day. Eat breakfast consisting of protein and fibre to stabilise your blood-sugar and keep the munchies at bay.
• Compensate where you can. If you binge at lunch, go light for the rest of the day to control your calorie intake.
• Be practical about portion sizes. When you can’t control what you eat, control how much you eat!
• If you really overdo the festive drinks and food, take a deep breath and start the next day afresh with healthy foods and some exercise. No fasting, just sensible eating.
• Know your weakness. Most of us have a soft spot for something sweet or salty. Whatever your weakness is, try to avoid eating it. Stopping after you have had some of your favourite food, may be harder than resisting it altogether.
• Be snack smart. Be conscious of the number and type of snacks you consume between meals, as it is easy to lose track.
• This is an oldie, but do not go shopping hungry.
• REMEMBER: A few parties cannot make you gain weight. It is what you do during all the other days of your holiday that counts.

Pay attention to what really matters. Although food is a big part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it is fine to indulge once in a while.

The most important thing is to be realistic and go easy on yourself. You aren’t always in charge of your schedule during the holidays so you can only do your best. Remind yourself that you can get back into your routine when you return home.

Following the CSN 10 Day Detox in January will get rid of the holiday weight, water retention and sugar cravings!