The Christmas Countdown
If you haven’t succumbed to buying an advent calendar stuffed with chocolate or sweeties, and would prefer a healthier alternative, then I have some ideas for you. As the frenzy of the festive season kicks onto high gear, taking a little time to look after yourself could make all the difference to your energy, mood and stress levels. Rather than munching your way through 24 days of chocolate, how about 24 days of simple acts that will help to build your strength and resilience?
Make your own version, or choose from the ideas I have for you below. Write them down, stick them into an empty jar and select one a day.
Here are some ideas to get you thinking!
Eat your 5 a day, or more, today. Eat an extra portion of fruit or vegetables. Berries on breakfast, soup with lunch or an extra sprout or two with dinner.
Get outside in the morning. Morning daylight may help balance energy levels and improve sleep, so wrap up and get out there.
Keep hydrated. Top your water levels up. Aim for about a litre and a half. Water and herbal teas count.
Mindful mealtimes. Take time to taste and savour your food. Notice how it looks, smells, tastes and even feels on your fork or spoon and in your mouth.
Eat an extra green leafy vegetable – there are plenty more to choose from if brussel sprouts are not your thing. Kale, broccoli, watercress, rocket, leeks. Green leafy veg are a good source of magnesium. Important for energy function and stress balance.
Get spicy. Herbs and spices are packed with polyphenol antioxidants and other plant chemicals with health benefits. Turmeric, garlic, ginger, rosemary, thyme and cinnamon will add a little boost to your meals.
Crush and chop your garlic and leave it for 10-15minutes before cooking to help maximise the levels of sulphur-containing antioxidants you’ll get from it. Ideally add at the end of the cooking process, not at the start as heat deactivates these ingredients. Same with broccoli and brassicas.
Eat chocolate! The higher the cocoa content, the better. Check the sugar content too. If your tastebuds allow, opt for 85% chocolate to get the antioxidant benefits and keep your sugar intake lower.
Add a pop of protein to breakfast and notice how you feel by mid-morning. Nuts and seeds, natural yoghurt, eggs, fish are all easy ways to top up your protein at breakfast. Aim for a palm sized portion.
Pop a few higher fibre options in your trolley. Beans, lentils, wholegrains, nuts, seeds, fruit and veg will help you reach the recommended 30g fibre a day that most of us don’t get anywhere near.
Get cultured, Cultured and fermented foods will help feed the healthy bacteria in your gut microbiome. Olives, pickles, sauerkraut and kimchi are great with cheese and oatcakes or flaxseed crackers.
Rethink your drinks. Add some low or no alcohol drinks to your shopping list, sip on green tea and try kombucha as a better alternative to fizzy drinks.
Add a drizzle of olive oil to steamed veggies to maximise your absorption of fat-soluble nutrients. It tastes great too.
Make mulled berries. Put a bag of frozen mixed berries in a saucepan with a mulled wine sachet and a touch of honey if you want some extra sweetness. Simmer gently., allow to cool and add to yoghurt or porridge for a seasonal and healthy breakfast.
Walk after dinner to help stabilise blood sugar and insulin levels and aid digestion. Even just 15minutes will do the trick.
Eat within a 10-12 hour window. Give your digestion a rest and fast for 12-14 hours overnight. You might even find you sleep better too. Be gentle with yourself and don’t fast for longer than 14 hours, as this can trigger the fight-or-flight stress response.