Handling holiday temptations without missing out

‘Tis the season for indulging. But if you want to keep your well-being on track, you might want to think about some strategies to find balance.

Here are some tips to help you find your balance throughout the holiday season.

Soothe that Christmas stress

The Christmas holidays can be the best time of year where you can relax and enjoy the company of family and friends. It can also be the most stressful, you may be trying to keep everyone happy at the expense of your own needs.

This becomes a busy time with many social engagements – choose those that are important to you and stay calm though out this mad month or so.

For some this is not a great time of year and for your own mental health reach out to those close to you especially when things get tough. A support network is invaluable. Spending time on experiences and creating memories results in a less stressed and more relaxed, happy and overall sense of wellbeing.

Make your choices in advance

If you’re going to an event or meal where the options are available online, scope them out. Most restaurants, cafes and even catering companies will have menus online for you to view. Choose what you want before you arrive, so you’re less tempted by what others are ordering or the scents around you.

Start off nutrient-dense

If you’re at an event with a buffet table, you can enjoy a few treats. But it’s best to start with one plate of nutrient-dense choices first. Grab a good quality protein, high-fibre carbohydrates and some fresh veggies before you hit up the dessert table. For example, at a buffet I would usually start with a lean protein based choice such as meatballs, prawns, meat kebabs/skewers, sushi, rice paper rolls or frittata. Avoid deep-fried or pastry based morsels.

Know the consequences

It’s important to know how foods affect you, and make your choices based on those. For example, you might choose to eat a gluten-filled cake if it only gives you a mild tummy ache. But if you know it’s going to make you violently ill, you’ll probably want to avoid it.

I am gluten intolerant and will often carry a snack with me for those times where I know that there will be no gluten free options. It avoids the embarrassment of not eating when everyone else is.

It’s okay to communicate the reason for your choice with others. If your relative or friend is pushing a dish on you, you can simply say ‘thank you, but X food makes me sick’.

Choose your indulgences

Have you ever munched through a chunk of fruitcake, only to remember that you don’t really like it? You’re not alone. During the holidays, it’s common for people to accept plates of food they don’t really enjoy. So often we feel bad for refusing but in actual fact most people will not mind you declining that plate.

This is one area where you want to be picky. After all, we absorb more nutrition from food we enjoy, so you might as well go for a delicious option. When you’re faced with a variety of food options, choose one or two of your absolute favourites, and leave the rest.

When you do have a treat that you enjoy, being present will make the experience far more enjoyable. By savouring each bite, you’re less likely to overconsume and feel guilty about it afterwards. Consider those delicious rum balls or Grandma’s homemade trifle. It is so easy to scoff down that sheer delectable ‘heaven on a plate’ and suffer the discomfort of overindulgence later. So, take your time with your holiday favourites, and allow your stomach time to communicate with your brain signalling you have had enough and to leave some for later.

Stay active

It’s easy to get sluggish as the weather heats up and the year comes to an end. But staying active is just as important for your wellbeing as what you eat. So, find ways to incorporate movement into your holiday plans. You could look at options such as:

• Swimming on hot days, or even wading through water using the resistance to exercise more
• Going for an evening walk after a large meal
• Taking the family to the park after breakfast
• Buying presents for the family that are more active, such as totem tennis poles
• Play games such as hide and seek, hopscotch, backyard cricket or soccer
• Go for bike rides with the family and/or friends
• Schedule in a weekly exercise class over the holidays

 

Consider checking on your health status

Take advantage of my special “Health Appraisal” for $55 available until the 31^st January 2020. Call Davina on 0416016388 for an appointment or consider purchasing it as a gift certificate for that special someone.

For further tips on how to stay healthy during the Holiday season read my blog: Liver Loving Tips for The Holiday Season

References

https://www.ncbi.nlm.nih.gov/pubmed/851082

 

How to hydrate without drinking more water

Many of us are told to drink more water. But water isn’t just found in drinking beverages – there is plenty to be found in fruits and vegetables and therefore hydration is achievable in other ways than drinking a glass of water.

Does water from food count?

Many people are under the impression that water only hydrates you if you consume it straight. But the body doesn’t mind where water comes from, as long as it is provided!

When we consume water in any form, it is absorbed into the body via the small intestine. So if you are chewing your food before you swallow it, your body can absorb it from foods.

In fact, a small amount of natural sugar can help with the hydration process, so consuming water-rich wholefoods could be just as beneficial as water. Dehydration can impair physical performance, energy levels and brain function to mention a few.

Water-rich foods

Water-rich foods improve water intake and therefore may prevent some of these side effects of dehydration. Let’s have a look at some plant foods that contain plenty of water as well as other vital nutrients.

Hydrating fruits

As the summer kicks in, so does a variety of seasonal and tropical fruits. The good news is that many summer fruits are full of water, with many containing 80% or more water.

• Watermelon
• Cantaloupe and other melons
• Grapefruit
• Peaches
• Strawberries
• Apples
• Pears
• Cherries
• Grapes
• Blueberries
• Plums
• Tomatoes

Try this delicious Persian Watermelon salad by Teresa Cutter The Healthy Chef https://thehealthychef.com/blogs/recipes/persian-watermelon-salad

Or one of my favourite salads Tomato and pomegranate salad by Yotam Ottolenghi https://ottolenghi.co.uk/tomato-and-pomegranate-salad-shop

Hydrating vegetables

• Lettuce
• Zucchini
• Radishes
• Cauliflower
• Eggplant
• Red cabbage
• Capsicum
• Spinach
• Broccoli
• Carrot
• Cucumber
• Celery

Fatoush is a popular Middle Eastern salad containing hydrating foods such as cucumber and radishes. A great description of the salad and the recipe is found here https://cookieandkate.com/2018/fattoush-salad-recipe-with-mint-dressing/

The best part about water-rich foods is that they are lower in calories, but often higher in micronutrients. Consuming nutrient-dense foods like these can keep you fuller for longer. These foods contain magnesium, sodium, calcium and potassium which can replace these minerals that are lost in sweating. Research at the Aberdeen Medical School found that post workout these foods were twice as likely to rehydrate than a glass of water.

Bonus ways to sneak in water

Looking for more ways to increase your water without a water bottle? Here are some more ideas.

• Eat soups and stews through the colder months. If you’re feeling adventurous, you could even try cold soups over the summer!
• Blitz some of the water-rich options into a smoothie. For example, you could make a watermelon and cucumber smoothie on a hot day. You can add extra ice to turn your smoothie into a slushy, which will also boost your water intake.
• Make your own icy poles with blended fruits and vegetables and some water. In a blender whizz 3 cups watermelon, 1 cup of strawberries and the zest and juice of a lime; place in icy pole moulds and freeze.

 

Staying hydrated is just one piece of the wellness puzzle. If you’re feeling fatigued, poor mental clarity or low mood, book in for a session. Call Davina on 0416016388 or follow this hyperlink to book online https://www.lapachamamanaturalhealth.com.au/

Further articles

• Health benefits of water https://www.lapachamamanaturalhealth.com.au/health-benenfits-of-water/

References

https://www.ncbi.nlm.nih.gov/pubmed/9694418

https://www.ncbi.nlm.nih.gov/pubmed/23966431

 

 

Benefits of exercise

We all know exercise is an important part of our life and health. However, busy lives mean there is less focus on ourselves; exercise and nutrition take a ‘back seat’. Many of us sit at desks at work and often work through our lunch hour or eat our lunches at our desk. Rushing home we cook dinner,  organise the kids, and then collapse in a chair to watch TV before bed. This does not set the scene for a natural healthy lifestyle. The benefits of finding 30 minutes a day to exercise include:

• Decreased heart disease and stroke¹
• improved blood pressure and cholesterol¹
• Decreased Type II diabetes¹
• Improved sleep¹
• Lowered stress and anxiety levels¹
• Reduced feelings of depression¹
• Decreased incidence of prostate and breast cancer ¹

But how do we increase the amount of exercise we do?

We have heard the many suggestions such as:

• Parking the car at the opposite end of the shopping centre to where you want to shop
• Walk/cycle to work/bus/railway station – get off a stop or two before your workplace and walk the rest of the way²
• Take a walk during your lunch hour or after work²
• Take the family on a hike on the weekend – ideal trails may be found on the internet³: Go to Best walking and hiking trails in Perth for ideas

Exercise challenges

The internet has been the source of exercise challenges such as:

• 21-day yoga challenge
• Yoga summit
• 30-day fitness challenges

Phone Apps

There are also apps for your phone that incorporate fitness challenges or tracking such as S Health⁴ MapMyRun⁵ or MyFitnessPal⁶.

These challenges create a sense of community through social media and provide motivation to stay on task and perhaps at the end of the month to continue with the momentum with ongoing exercise and lifestyle changes⁷.

Fitness within the workplace

Another popular motivational and team-building tool is to introduce a fitness challenge within the workplace. Research has shown that employees who are more physically active are more productive, require less sick leave, have lower health care costs and may attract and retain high-quality staff⁸.

Strategies for increasing exercise in the workplace and fostering a community spirit in a happier and healthier workplace are well documented on the internet e.g.:

• Workplaces for Wellness
• A workout at work?

How I can help?

At La Pachamama Davina emphasises a holistic, natural approach to health; incorporating diet, lifestyle, mental and spiritual health and wellness. Please feel free to contact Davina on 0416 016 388, to discuss your health needs

 

References

1. Be Active Australia. Find 30 Minutes for Exercise. 2016. Available at: http://www.beactive.com.au/find-30-minutes-for-exercise/. Accessed January 10, 2017.
2. Victorian Department of Health and Human Services. “Ditch the lift” and other tips for an active workplace. Achiev Progr Blog. 2015. Available at: http://www.achievementprogram.health.vic.gov.au/blog/ditch-the-lift-and-other-tips-for-an-active-workplace. Accessed January 10, 2017.
3. Smith K. The Weekend Workout: Fun, Heart-Healthy Exercises. MeMD Blog. 2012. Available at: https://www.memd.me/fun-heart-healthy-exercises/. Accessed January 10, 2017.
4. Samsung. Start a Health Challenge. S Heal. 2015. Available at: http://shealth.samsung.com/. Accessed January 10, 2017.
5. Under Armour. Challenge Yourself. 2017. Available at: http://www.mapmyrun.com/challenges/. Accessed January 10, 2017.
6. Under Armour. My Fitness Pal Blog. 2016. Available at: http://blog.myfitnesspal.com/. Accessed January 10, 2017.
7. Pountney M. 30-day fitness challenges put to the test. Sun Her. 2014. Available at: http://www.heraldsun.com.au/news/victoria/30day-fitness-challenges-put-to-the-test/news-story/d7f11f9eed9867160ceb11c90b240f43. Accessed January 10, 2017.
8. Tzarimas, C., Hobson-Powell, A., Johnson, R., Shaw, J., Askew, C., Davies, S. & Leemhuis C. Physical Activity in the Workplace: a Guide. Exerc Sport Sci Aust. 2012:45. Available at: http://exerciseismedicine.org.au/wp-content/uploads/2012/10/EIM_Workplace_PA_Guide.pdf. Accessed January 10, 2017.