Surviving Christmas on IbizaMarisa van Welzen
Ahhh Christmas is finally here! It’s the time of year we loosen the top button as over-indulgence gets the green light. There’s no need to sacrifice your fun – I’m here to help keep you healthy during the festivities whilst still enjoying delicious food. The goose maybe getting fat but you don’t need to!
Xmas Eating Survival Guide
Don’t Overeat – eating to 80% capacity will ease the burden on your digestive system. Try and be mindful as you eat and allow sufficient transit time for the food to reach your stomach and the receptors to signal “That’s enough – I’m Full!” Choose Nuts over Crisps – whilst snacking, choose the healthier of the two. Crisps are saturated with bad fats, high in salt and contain virtually no nutritional value. Nuts are packed with protein, essential fats, omega 3, 6, 9 and important detoxification minerals, zinc and selenium. Eat a variety of nuts and no more than a handful per day. Fill up on Vegetables – what time of year has a more bountiful selection of vegetables than Christmas? Delicious root vegetables such as beetroot, parsnips, carrots, squashes & turnips make for hearty warming stews and vegetable bakes that fill you with a warming seasonal and nutritious glow. Eat a Protein Breakfast – my number 1 tip for preventing overeating is to start the day with a protein-rich breakfast, such as eggs, full-fat yoghurt, lean bacon or a warming quinoa and cinnamon porridge. Protein helps to keep our blood sugar levels balanced throughout the day preventing unhealthy food cravings which may lead to weight gain. Keep hydrated – with the party spirit flowing keep your system detoxifying by drinking at least 2 litres of water a day. Eating fruits such as seasonal Clementines also provides your body with great hydration. Add lemons to water to aid detoxification and elimination – your kidneys will thank you. Spice it Up – what would Xmas be without its wonderful warming and medicinal spices? We have cinnamon, Cardoman, cloves, nutmeg, ginger and more. Add some warming cinnamon to mulled cider, cloves to mulled wine, nutmeg to porridge or prepare a delicious spiced braised red cabbage. Raw desserts – ditch the processed sugar-laden desserts and try experimenting with some delicious new raw ones. With so many nutritious recipes at our finger tips this has never been easier. Energy balls are easy to make with dried fruit, nuts, seeds, vanilla, cinnamon boosted with superfoods such as maca, spirulina and hemp protein.
Santa’s Top 5 Superfoods :
1. Turkey – ever wondered why you nod off after Xmas dinner? Turkey is one of the leanest meats and a rich source of the “feel good” amino acid Tryptophan which promotes happiness & relaxation. 2. Brazil Nuts – packed full of the important mineral selenium which is essential for a healthy immune system and provides potent anti-cancer benefits. Eating just 4 brazil nuts a day supplies your recommended daily intake. 3. Red Cabbage – a very potent superfood and rich in powerful cancer-preventing glucosinolates. Steam, lightly fry or bake. (Juice raw if you feeling brave!) 4. Brussel Sprouts – with even more phytonutrients than Kale, you can certainly indulge yourself on these. They provide excellent liver detoxifying benefits too. 5. Red Wine – yes it is true, red wine is beneficial in moderation. It contains high levels of the flavonoid reservatrol providing antioxidants and protective heart health benefits – enjoy your mulled wine! Wishing you a Wonderful Christmas & a Magical New Year! Verity is a certified Nutritional Therapist, Dietary Educator & the founder of Ibiza Superfoods. She offers tailored juice cleanses, liver detoxification and personal nutritional consultations. If you would like to kick-start your New Year the healthy way, please contact her below. Verity writes a monthly blog post for The Workout Club Ibiza. firstname.lastname@example.org www.ibizasuperfoods.com