1. Start with a coffee
You’re about to go to a seasonal soirée and know you won’t be able to resist some of the delights on offer. Cut the damage with a cup of black coffee, says Rashi Chowdhary, a Dubai-based nutritionist. “Coffee can increase the rate at which gastric emptying occurs or, more simply, it pushes food out of your stomach really quickly, so there is less time for your body to absorb calories from the meal,” says Rashi.
Even decaf coffee increases your body’s production of gastrin, a hormone that stimulates the secretion of gastric acid, which is necessary for efficient digestion (too much can lead to gastrointestinal problems though, so keep it to one cup). “Caffeine also works as an appetite suppressant, so you’ll end up consuming less food than you might eat usually.”
2. Add some cinnamon
“Cinnamon has been shown to reduce the glycemic index (GI) of a food [the measure of how quickly your blood glucose will rise after eating carbohydrates] by 30 per cent,” says Rashi. Eat too many Christmas cookies and your blood glucose will spike, causing a big release of insulin to process the high-GI carbs. Unused energy is stored in your liver in the form of glycogen, but mostly stored as extra energy in your fat cells – in other words, hello festive fat gain! Adding half a teaspoon of cinnamon powder to any part of your meal will reduce the food’s GI and thus the sugar spike that can cause extra inches.
3. Organise your fats
If you’re going to let your hair down a bit, then starting with the healthier options is one method of damage limitation. “A handful of almonds or macadamia nuts, which are high in good fats, before you start your meal can help to control your cravings,” says Rashi. “The fat content in these nuts has a high satiety value and will leave you feeling fuller sooner than usual. So this way you’ve swapped some heart-healthy calories for the naughty ones to follow.”
4. Slim with a lemon shot
So you’ve given in to temptation and eaten a bellyful of Christmas calories. All is not lost though – a sneaky shot of fresh lemon or lime juice diluted in water can help to reduce the impact of your binge. “The citrus acts as a bile thinner and helps to produce quality bile, which allows fats to be metabolised and prevents them from being stored in the liver,” says Rashi. It’s also a great detoxifier; activating your liver functions, the lemon helps release and flush out toxins and cleanses your insides.
5. Keep healthy with vitamins
In a perfect world, we’d get all our nutrients from our faultlessly balanced diets but, with endless festive lunches and Christmassy treats circulating the office, it’s easy to fall off the wellness wagon. Boost your nutritional profile with 1,000mg of vitamin C and about 270mg of Vitamin E, says Rashi. “These are superb antioxidants that act as scavengers for toxins, which are built up all day in our body due to stress levels, unhealthy environments and lack of sleep.” All supplements should be taken in intervals of three months, with a one-month gap in between, to prevent the body from becoming too dependent on them. “A handful of sunflower seeds contains half of your daily allowance of Vitamin E, which is not only a great antioxidant, but can also boost immunity.”
6. Do sensible swaps
There’s no way you’re going to forego the festive food, but a few clever tweaks to your recipes can reduce the fat factor while maintaining maximum flavour. “If mashed potatoes are your must-have, try halving the usual number of potatoes you would have and use the equivalent amount of mashed cauliflower instead,” says Dr Punam Bijlani, clinical head of plastic, aesthetic and reconstructive surgery at Rak Hospital.
“It’s going to taste extremely similar, but the cauliflower has way fewer calories, allowing you to enjoy more of it without the guilt.” Mashed sweet potatoes are another healthier alternative. “Sweet potatoes have more nutritional value and a lower glycemic index than white potatoes, meaning they’ll make you feel fuller for longer. Add fat-free sour cream or buttermilk to get the consistency you want, then throw in a little brown sugar and a pinch of cinnamon and nutmeg,” says Dr Bijlani. Rashi’s sensible food swaps sound equally delicious. “Instead of your high-in-saturated-fat, calorie-loaded cheese dips, opt for some creamy, heart-healthy Guacamole dip,” she says.
“Its creamy texture means you don’t have to add any extra fat-loaded spreads, which makes it a perfect dip for your wheat crackers or, even healthier, raw vegetable sticks.” And don’t forget the children’s health either. “Replace sugary candy with protein-rich frozen yogurt or some nourishing frozen berries. These are an absolute hit with little ones. They won’t be running around with the sugar rush, instead they get some great antioxidants and slow-energy-release carbs to digest,” says Rashi
7. Gnaw on raw garlic
It might not sound the most appetising of options, but if you feel a seasonal sniffle coming on, raw garlic is a very powerful flu fighter. “It is best to chew on a raw clove every three to four hours,” says Rashi. “If you can’t bear the taste, then try cutting garlic cloves into small pieces and swallowing them like pills, or lightly stir-fry them to soften the flavour.” A less potent option is to take Kyolic Aged Garlic Extract, recommends Dr Bijlani. “The natural ageing process of the garlic increases its antioxidant levels as well as its immunity-boosting powers. It also has the added benefit of being odourless.”
8. Get souped up
If burning the candle at both ends is taking its toll, there’s nothing as good as homemade chicken soup with rice for healing wellness woes, says Rashi.
“It’s packed with healthy protein, and the hot soup creates an unfavourable environment for the viruses to survive in the nose and throat. Rice is alkaline in nature – unlike wheat, noodles or bread, which are acidic. An alkaline environment in your insides helps to ward off infections and flus faster.” If you’re vegetarian, a concoction of ginger, honey and cayenne pepper in hot water also has antimicrobial and healing properties and relieves symptoms instantly. Rashi advises sipping on three to four cups daily.
9. Make post-party plans
When the Christmas canapés and mince pies are being wafted in front of your face, it’s hard to resist the temptation unless you have a solid reason for doing so. Committing yourself to goals after the holiday season can help give you the motivation you need. “To stay on track this season, my goal and that of my clients is to do a 10km run in January,” says Rashi. “This helps us to stay focused and refrain from overeating pointlessly.”
10. Practise mindful eating
Finally, it might seem obvious, but simply think twice before scooping up another handful of party nibbles. “Many of us overeat or overindulge because it’s a mindless habit or we’re in the middle of doing three other things while we dine,” says Dr Bijlani. “Part of being mindful is truly enjoying the food we eat, taking the time to savour every bite. Interestingly, this works in tandem with our bodies. Many of us who overeat, eat way too fast for our brains to register that our hunger is satisfied, so we continue to eat to the point where we’re bloated, lethargic and feeling terrible.” Try to set aside defined times for a meal or, when faced with a tempting tray of treats, this classic mantra can work wonders, says Rashi. “The best thing I can tell myself before a binge is ‘a moment on my lips but a lifetime on my hips!’ This generally helps me stay away from overindulging.”
