Enjoy the holidays the healthy way

							Enjoy the holidays the healthy way
The holidays are undoubtedly a time everyone looks forward to, however, it could also seem like a mixed blessing if you are trying to establish a healthy lifestyle. As wonderful as it is to be among family and friends, it's hard to say no to all those tempting holiday treats that are passed around. It appears as though you have two choices: abandon your good intentions and regret it later, or abstain and be miserable. Fortunately, there is another option: choose wisely and still enjoy yourself. As always, variety, everything in moderation and portion control are the bases of healthy, balanced eating. Too much of anything can add unwanted kilos and result in being unhealthy. An unhealthy lifestyle can lead to weight gain, increased risk of obesity (in children and adults), increased blood pressure, and increased blood cholesterol levels - all of these can increase the risk for developing stroke and heart attack. Common culprits of an unhealthy lifestyle during the holidays include: • Changes in routine – usually you get up at a certain time, have breakfast, are off to work and the kids off to school. During the holidays, people get up later, often have a big breakfast (usually fried bacon, sausage, eggs, etc. which are laden with fat and cholesterol), snack regularly on unhealthy items and have very late nights. Try rather to stay close to your usual routine, get up at a reasonable time, have a sensible breakfast that is low in fat, high in fibre and fruit and have a brisk walk to start your day. It’s also important to plan family meals, if lunch will be eaten out, have a light supper or vice versa, but do not skip meals. • Eating out more frequently – During the holidays many meals are eaten outside of the home. Restaurants or hotels often offer a starter, main course and dessert which is much more food than you usually have: so don’t forget about the impact all this food will have on your blood pressure and cholesterol levels. Rather skip the starter or share a main course but make healthier, balanced choices while ordering. Look out for the Heart Mark Restaurant Programme. It is designed to encourage restaurants to provide healthy food options that are lower in fat, cholesterol, salt and high in fibre where applicable. Its uniqueness lies in the fact that it provides those who are pursuing healthy eating habits a means of doing so even when eating away from home. Restaurants on the Heart Mark Restaurant programme are: - Balducci’s - Blow Fish - Col ’Cacchio Pizzeria - John Dory’s Fish and Grill - Mochachos Chicken Villages - Morituri Pizzeria - Osumo - Panarottis Pizza Pasta - Spur Steak Ranches - St. Elmo’s Woodfired Pizza Larger portion sizes – together with second helpings, have often been the cause of many a new year’s resolution promising a stricter diet and weight loss. Rather have small amounts of the items you really want to have and enjoy them. It’s important to watch your portion sizes. If having fast foods do not upsize your meals as this can add up to 25% more fat and energy. Traditional foods - whether you celebrate Christmas, Eid or Hannukkah, it all means lots of traditional foods which are mostly sugary and fried! It only comes around once a year so

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enjoy the festive fare but in small amounts. The key is to remember: everything in moderation! • Snacking Sweets treats – instead of ice-cream, chocolates and toffees, offer marshmallows, jellybeans, frozen yoghurt or sorbet as sweet treats. Fruit kebabs are also a fun, creative, attractive and tasty snack as they provide taste with fibre and vitamins. Savoury – Choose baked snacks instead of fried. Try pretzels, popcorn or a few pieces of game or ostrich biltong instead of beef as it is lower in fat and cholesterol. Soft Drinks During summer holidays people tend to drink increased amounts of soft drinks, either as is or as a mixer in alcoholic drinks. You may not be aware of it but soft drinks are high in calories, and if you don’t burn all the extra calories you take in, your body stores them as fat. Rather opt for ice water with some mint and lemon as a lower calorie refresher. Alternatively use 100% pure fruit juice (1/2 glass is equal to one fruit serving). Alcohol also increases your calorie intake so it’s very important that you limit yourself to 1-2 drinks per day and alternate each alcoholic drink with a glass of water so as not to get dehydrated, as well as limiting your caloric intake. Cocktails such as martinis and daiquiris are especially kilojoule heavy; therefore try to limit yourself to only one. Lower calorie drinks are a Bloody Mary or whisky and soda water. Remember to always use diet or sugar free mixers to further decrease the amount of sugar you take in. • Staying active! Exercise! Is a vital component of staying healthy and should not be neglected: it can also be a lot of fun (especially during summer). Try family activities during the holidays such as: - hiking - brisk walks on the beach - swimming - playing a game of soccer, cricket, rugby or tennis with relatives, friends and family

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Another aspect of staying healthy during the holidays is taking care of your mental health. Holidays are fun but can also be a stressful time. Families may not be used to being around each other so much and may begin to step on each other’s toes; it can also be a sad time for people who have lost loved ones. Remember to take time out for yourself. Set aside some time to read a book or go out on your own and rejuvenate your senses. Once you’ve taken care of yourself, you’ll find you have much more to give others. Remember it is possible to stay healthy during the holidays; all it requires are sensible choices and balance.

Written by Melissa Petersen, RD(SA), at the Heart and Stroke Foundation S.A.