Season's Greetings and Tips for a Healthy Holiday Season
Welcome to the festive season, a time of joy, togetherness, and celebration! FH Europe Foundation extends heartfelt wishes for a wonderful holiday season and a prosperous New Year ahead.
As we enter this time of the year, we know it can be challenging to strike a balance between enjoying the festivities and maintaining a healthy lifestyle and we are here to help you.
We would like you to embrace the importance of prioritising health and well-being, especially keeping in mind the impact it may have on those living with inherited lipid conditions and the importance of looking after yourself and each other.
With the help of our community and experts, we are delighted to share some tips and helpful resources that will help us all to celebrate joyfully and mindfully, with a focus on our overall health and happiness, especially looking after our hearts.
FOOD and DRINKS
Balancing Traditional Feasts with Healthier Options
Did you know that each 100g portion of Christmas pudding contains a very high number of sugars (32,6g), a medium amount of fat (9,7g) and salt (0,5g), as well as 296 calories? Or that by eating two classic chocolate bonbons, you consume 9g of sugar and 5g of fat (and it´s hard to eat only two, right?).
Traditional Christmas dinners can be health-friendly.
- Instead of ham, opt for lean turkey without basting it in butter and serve it with ample vegetables or select turkey breast meat without the skin.
- Be mindful of high-fat extras like gravy and bacon-wrapped sausages, which elevate salt and fat intake.
- Strike a balance in traditional Christmas meals by increasing vegetable portions and reducing fatty extras.
- Opt for leaner meats and plant-based choices when preparing festive meals.
- Choosing healthier options like lean meats, fish, or plant-based dishes helps maintain health goals.
- Use heart-healthy oils like rapeseed or olive oil for roasting
- Instead of butter, use half-fat creme fraiche or low-fat Greek yoghurt
- Instead of a chocolate Christmas cake, make a low-fat Christmas cake with dried fruit.
- Try fruit-based puddings that will increase your fibre consumption and reduce blood sugar swings.
- Have healthier snacks, like popcorn with cinnamon and sugar, or if you are craving savoury, a low-fat hummus with vegetables is a nice option.
- Watch portion sizes
Mindful Eating Practices
Mindful eating is about being aware of what we are doing and actively participating in making those choices.
Studies show that being mindful of what we eat helps us avoid overeating since it takes time for our brain to register that our stomach is full and enjoy the flavours and experiences of the food we eat.
The top tips for incorporating mindful eating into your daily life include:
- Have a list: Planning beforehand prevents us from buying unnecessary items at the store. Our shopping list helps us stick to our needs and wants.
- Make a conscious decision to eat: Making a mindful choice and meal plans that tell us when and what to eat will help you limit seasonal treats this season. It's okay to be hungry while eating, but hunger and going beyond our mealtimes might create stress and cause us to eat odd meals for convenience.
- Take time and appreciate your food: Digestion begins in the brain, taking time to smell, see, and acknowledge your meal can enhance digestion and enjoyment.
- Take your time when eating (not always possible, we know): In addition to training the digestive system to function more efficiently, the practice of eating slowly and digesting food fully teaches the brain to recognise fullness.
- Eat without distractions: Turn off the TV, close the laptop, and sit at the table. By eating without interruptions, we may focus on our food and become more aware of our bodies, desires, and fullness.
Smart Dining Strategies when not eating at home
- Consume a nutritious meal before attending parties to avoid overindulging in unhealthy snacks.
- When eating out, knowing the menu in advance aids in healthier choices.
- Be assertive in restaurants by politely requesting modifications to dishes to align with dietary needs.
- Politely decline tempting but unhealthy offerings at social gatherings to honour health commitments.
Other smart tips:
- Starting the day with nutritious breakfast curbs overeating.
- Enjoy small portions of your favourite treats without compromising your well-being.
- Choose a beginning (maybe with a side of veggies) or a smaller quantity to avoid feeling full.
- Sipping a coffee or tea while continuing the socialising is a great way to end a meal.
- Communicate preferences for non-food gifts to align with health objectives.
- Try to eat less at other times
- Soups serve as a nutritious and filling option during breaks from rich holiday meals
- Mindful portion control and incorporating healthier ingredient swaps in recipes contribute to a heart-healthy celebration.
- Experiment with leftovers creatively to minimize wastage.
No idea what or how to cook healthily?
Check out the following websites with healthy recipes:
You can also download:
Whether you have a specific diet or not, we encourage you to read the food labels and get to know more about your food intake (sugar/salt/fat/etc):
Mindful drinking
Alcohol raises cholesterol and blood pressure and causes weight gain. For your health, limit your Christmas consumption.
Here are some tips how to be more drink-aware during December:
- Drink a glass of water between alcoholic drinks
- Try non-alcoholic mixes like wine spritzers with soda water or diet lemonade.
- Opt for nutritious mocktails like a festive punch with orange juice, grape juice, and spices. It's delightful and fills your home with a festive aroma!
- If possible, consume sugar-free drinks or water and alternate them with alcoholic drinks.
- Take the Quiz: How many calories are you drinking?
Here are some links to help you understand alcohol and your heart health:
SELF-CARE
Amidst the joyous celebrations, it's crucial to recognize and manage the potential increase in stress levels. We understand the link between the holiday season and heightened stress, and we're here to lend a helping hand. Managing stress becomes pivotal during this time, and we have some effective tips to share. Alongside this, we strongly advocate for self-care activities as a means of alleviating stress. Whether it's taking intentional breaks or indulging in hobbies that bring you joy, prioritize these activities to nurture your well-being.
Here are some tips:
- Embrace the healing power of music by singing your heart out! Beyond being a delight to the ears, singing is a proven method to lower stress. It activates the brain's reward system, releasing feel-good hormones like dopamine. So, let the melodies lift your spirits and reduce your stress levels.
- Amidst the whirlwind of festivities, find serenity through meditation. Close your eyes, take deep breaths, and allow peaceful moments to guide you. Meditation acts as a sanctuary, offering solace amidst the holiday hustle. Incorporate this practice to navigate the season with a sense of calmness and clarity.
- Remember, nurturing connections is equally vital. Prioritize moments to strengthen bonds and cherish connections with loved ones. Sharing a cup of tea amidst the holiday fervour offers a serene pause to create lasting memories. These heartwarming connections provide support and comfort as we embrace a fresh start in the new year.
In essence, prioritize self-care during this holiday season. Sing your heart out, practice meditation, and cherish moments with loved ones. These self-care activities significantly contribute to your well-being, fostering joy and resilience. Remember, you're not alone in managing holiday stress. We're here to support you every step of the way, offering guidance and encouragement.
PHYSICAL ACTIVITY
As the holiday season unfolds, maintaining physical activity becomes pivotal, and we're here to aid you in infusing activity into your celebrations with some tips:
- Amidst the wintry veil and the darkness, embrace the festive cheer by engaging in outdoor activities! Gather your dear ones and venture into nature for invigorating walks. Not only does walking bolster physical health, but it also offers remarkable benefits for your mental well-being. Revel in the natural beauty around you and elevate your mood through these refreshing strolls.
- Indulge in playful endeavours, irrespective of the weather! Delight in the pleasure of crafting snowmen or sledging with family and friends on colder days. In warmer or rain-drenched climates, revel in outdoor games or simple pleasures like splashing in puddles. Set aside time from screens and festive treats to relish the joy of play, even if it's just for a brief hour.
- Remember, there's no uniform approach to exercise. Reject the confines of age or rigid expectations dictating your physical activities. Opt for activities that ignite joy within you—whether it's walking, skipping, engaging in netball, or exploring gymnastics. Discovering joy in your activities fosters consistency and dedication to staying active.
Remember, incorporating physical activity into your holiday routine not only enhances your physical health but also elevates your spirits and contributes to your overall well-being. Share our tips for staying active and embracing healthier choices during this festive period, and feel free to exchange your methods for sustaining a healthy and joyful holiday season!
Other useful Resources:
