10 tips for staying healthy over the festive season

In South Africa, the festive season often coincides with braai (barbecue) season, providing ample opportunity for social gatherings around a fire.

By tweaking your recipes slightly, you can prepare and enjoy healthier meals while still indulging in delicious dishes.

With summer on the way, here are some practical tips to help you stay healthy and maintain your weight so that the only ‘over’ you indulge in is over-laughing, over-giving, over-forgiving, and over-loving.

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Plan ahead for events
With numerous holiday functions on the calendar, it’s helpful to prepare:
• Eat a healthy snack before heading to an event to avoid going hungry.
• Position yourself away from the food table to reduce temptation.
• Watch your portion sizes.
• Focus on enjoying the social aspect, not just the food.

Use smaller plates and tall glasses
Visual cues can significantly influence how much we eat. Research shows that people tend to underestimate or overeat based on plate and glass size. Using smaller plates and tall, narrow glasses can help reduce overconsumption, even if the actual amount of food or liquid is the same.

Stay hydrated
Water is the best zero-calorie drink, crucial for joint health, digestion, and maintaining healthy skin. If plain water feels boring, try infusing it with fruits, herbs, or vegetables like lemon, mint, or cucumber. Other low-calorie options include unsweetened tea, coffee, and sparkling water.

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Avoid drinking your calories
Soft drinks, sports drinks, and sweetened beverages add unnecessary calories without offering nutritional benefits. Even though freshly squeezed juices and smoothies are nutritious, they can be high in natural sugars. If you can’t skip sugary drinks, try diluting them with water to reduce the calorie intake. Drink alcohol and caffeinated beverages in moderation.

Practice mindful eating
Mindful eating involves paying attention to your body’s hunger cues and being aware of your eating environment. To get started:
• Take a deep breath before you eat.
• Recognise your hunger and emotions without judgment.
• Eat slowly and avoid distractions like TV or screens.
• Focus on the flavours and textures of your food.

Stay active with exercise
The summer months in South Africa offer a great opportunity to enjoy outdoor activities. Go for a walk right after a meal, as research shows that walking immediately after eating can help with weight loss more effectively than waiting an hour. Track your steps to stay motivated and gradually increase your daily activity. Even in a small space, you can find exercise routines that require no equipment.

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Try earthing
Earthing, or grounding, involves walking barefoot on natural surfaces to transfer energy from the Earth into your body. This practice is said to help with pain relief, improve sleep, and support the autonomic nervous system by promoting relaxation. To stay active with friends, consider a walk, hike, or swim instead of sitting down for a meal.

Soak up vitamin D
Research suggests that adequate vitamin D levels may help protect against a range of health conditions, including cancer, heart disease, and depression. Make time to get some sun, or consider a supplement to ensure you’re getting enough of this essential vitamin.

Stick to a sleep routine
With all the socialising that happens during the holidays, it can be tough to get enough rest. Try to maintain a consistent sleep schedule, even when friends and family are around.
By following these tips, you can enjoy the festive season while still taking care of your health and well-being.
• Source: mydynamics