Laurann O'Reilly: Ten top tips for a healthy and happy Christmas

It’s well accepted that Christmas is a time for celebrations and well-deserved ones of course. However, with this comes the festive food and drink indulgence. Remember it really is about balance and through making mindful choices, you can enjoy all that Christmas has to offer and still feel fresh after the holidays.

Here nutritionist Laurann O’Reilly and owner of Nutrition By Laurann provides us with her top tips and strategies for enjoying Christmas without falling off the health wagon completely.

1) Mindful eating: If anyone remembers my article on mindful eating, you’ll remember that one key to achieving this is through paying attention to your body's hunger and and fullness cues, savouring each bite. This is particularly important during the Christmas season where we can get a little carried away with the endless supplies of food, including overflowing boxes of chocolates, bumper packs of crisps, sugary drinks, alcohol and the list goes on.
Tip: Try practicing mindful eating during the holidays, by slowing down (this allows your ‘satiety centre’ or fullness feeling time to kick in). Try taking a break between bites or courses and engage in conversations rather than mindlessly reaching for seconds. This approach not alone helps to prevent overeating but also helps to promote better digestion.

2) Choose your nutrition wisely: Instead of succumbing to the temptation of endless sweets and treats, focus on incorporating nutrient-rich foods into your Christmas feast. Remember, it’s so easy to eat it but so hard to lose it. If we keep balance in mind, try to ensure that the majority of your meals have a healthy combination of lean protein, healthy carbohydrates (wholegrain if possible) and include some veggies, even if you’re eating out. That way you can enjoy your little treats guilt free.

3) Creative cooking swaps: Another way of keeping the calories down is through modifying traditional recipes by opting for healthier cooking methods and ingredient substitutions. Consider using extra virgin olive oil instead of butter, whole wheat flour in baking, and herbs and spices for flavour enhancement, reducing the reliance on excessive salt and sugar.

4) Watch the portion sizes: With our Christmas dinner probably being our biggest feast of the year, we can often get a little carried away and push our tummies past their limits. However, it is possible to enjoy our lovely Christmas meal without rolling out of our seats afterwards by simply watching our portion sizes.
Tip: A portion of protein i.e., turkey and/or ham should be the size of the palm of your hand or a deck of cards (1/4 of your plate), a portion of carbohydrate i.e., potatoes should be the size of your fist (1/4 of your plate) and vegetables are 2 fists (the remaining half of your plate)

5) Stay hydrated: Amidst the Christmas madness including last minute shopping rushes and social occasions we can often forget to take a sip (of water that is). It really is crucial to stay hydrated, opting water or herbal teas instead of sugary beverages. Proper hydration supports overall health and can also help you distinguish between hunger and thirst.
Tip: Remember your minimum fluid requirement is 35ml per kg body weight, it can also help to have a reusable water bottle with you and topped up at all times

6) Keep active: I know the colder weather at this time of year just makes you want to cocoon in the warmth but it’s really important to keep moving for your overall health but also to burn off a few of those additional Christmas calories too.
Tip: Why not make physical activity part of your Christmas tradition. Consider going for a family walk, organising a friendly sports game or sea swim if you’re brave enough (I’m not, burr). Again, this not only burns calories but also provides an opportunity for quality time with loved ones.

7) Take time to destress: With many of us having demanding lives and constantly being on the go all year round, topped with the added hustle and bustle of Christmas. It’s also important to take moments for mind-body relaxation. A calm mind contributes to better decision-making and overall health, including reducing the stress hormone cortisol, which causes us to crave foods high in fat and sugar.
Tip: Whilst time may be a factor for most, especially amongst the holiday madness, doing a simple breathing technique, even for 5 minutes can message your ‘rest and digest’ system and lower your stress levels.
Five Minute Breathing Technique: https://link. nutritionbylaurann.ie/ breathingtechnique

8) Watch the liquid calories: We often forget to account for the drinks that we consume and only see solid food as sources of energy and sugar. What many of us don’t realise is that juices, soft drinks and alcohol are often high in ‘liquid calories’ which can be easily consumed but also easily stored.

9) Opt for homemade treats: Instead of store-bought sweets laden with additives, try making your own healthier versions of holiday treats. Experiment with recipes that incorporate natural sweeteners, nuts, dark chocolate, fruit or even veggies.
Tip: Check out my ‘ Healthy Christmas Carrot Cake Cupcakes below.

10) Give the gift of wellness: Shift the focus of gift-giving towards health and wellness. Consider gifting fitness trackers, cooking gadgets for healthy meal preparation, or subscriptions to wellness services. Encouraging loved ones to prioritise their health can be a thoughtful and impactful gesture.
Nutrition Consultation Gift Voucher: These can be purchased for personalised diet plans, food intolerance testing or food intolerance and diet plan combination packages.
You can also purchase nutrition consultation gift vouchers here: https://link.nutritionbylaurann.ie/nutritiongiftvouchers

Healthy Christmas Carrot Cake Cupcakes (Serves 10)

What makes it healthy!

1) Coconut Sugar: contains a small amount of inulin, a type of soluble fibre which causes less of a sugar spike than regular sugar and contains the minerals iron, zinc, calcium and potassium
2) Healthy Spices: Have anti-inflammatory and antioxidant properties which also help to stabilise blood sugar levels
3) Carrots: Are a particularly great source of beta carotene, fibre, potassium, and antioxidants
4) Yogurt: A healthier alternative to ice-cream and rich in calcium.

Ingredients:
All-purpose flour
¾ Cup Coconut sugar
2½ teaspoons Baking powder
½ teaspoons Sea salt
2 teaspoons Ground cinnamon
¼ teaspoons Ground nutmeg
½ teaspoon Ground ginger
2 eggs
¼ cup Low fat milk
1 teaspoon Pure vanilla extract
1/3 cup Coconut oil, melted
140g Vanilla flavoured yoghurt
1 cup Grated carrots
Frozen yogurt for topping

Directions:
Preheat the oven to 180°Celsius and line a muffin tin with muffin liners
Add all the dry ingredients to a large mixing bowl and mix well
In a separate bowl, whisk the eggs and add the milk, vanilla, melted coconut oil, and vanilla yoghurt
Pour the wet mixture into the bowl with the dry ingredients and mix until clump-free
Fold in the finely grated carrots
Pour the batter into the lined muffin tins, filling ¾ of the way full.
Bake for 20-24 minutes or until a toothpick inserted into the centre comes out clean
Cool and enjoy with a dollop of oat milk whipped cream, almond-based cream cheese, or unsweetened dairy-free yoghurt