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CHRISTMAS NUTRITION SURVIVAL GUIDE…

| Becca Clayton

There’s little doubt that 2020 has been one of the most testing and uncertain years. As a result, we think that this festive season, more than any before, will remind us about what really matters! Let us together focu on the simple things…. the joy of sharing home-cooked food; spending time with friends & family, and the importance of including those who may otherwise be spending Christmas alone.

When we think about the Christmas, many of us think about the food, drink and treats we are going to indulge in, and these are often anything but nutritious! Research shows that with the extra calories consumed across all of the celebrations during the festive season, we can gain on average around 1kg (roughly 2lbs) and some of us much more than that! But don’t worry, it is possible to eat, drink and be merry without over doing it!

It is for this very reason we feel it is actually the perfect time to heighten your awareness of the importance of good nutrition and, give you some great tips and swaps on how to creatively optimise what you consume for better health and immunity during the winter months! 

WHAT IS NUTRITION?

Put simply, nutrition is the food or fuel we require to stay alive. It is the science or practice of consuming and utilising foods, and the process of obtaining the food necessary for health and growth. 

When we think about healthy eating or a balanced diet, most of us know to eat less fried & processed food, less sugar, and more fruit & vegetables. However, when it comes to having good nutrition, many of us struggle to fully understand what it means and what it is!

The World Health Organisation (WHO) says: 

“Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.”

Here at Tonic, we firmly believe that your daily food choices affect your healthhow you feel today, tomorrow, and especially your immunity in the future. Put simply good nutrition can make a huge & lasting difference to your health & wellbeing. 

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TONIC’S EXPERT SAYS…

Sarah is Tonic’s highly qualified Nutritional Therapist (BSc NMEDmBANTCNHC reg). She is passionate about helping you explore the relationship between food and health. Whether you are looking for help with your symptoms from a specific condition, or you simply want to review and improve your diet and health, she can help. 

Sarah has a particular interest in weight management, and in supporting clients whilst they reach your goals, delivering the award-winning Metabolic Balance programme. 

HERE ARE SARAH’S TOP THREE TIPS FOR BEING MORE NUTRITIOUS THIS CHRISTMAS:

NUTRITION & YOUR HEALTH

DID YOU KNOW GOOD NUTRITION CAN:

1.Protect You Against Chronic Disease 

Many chronic diseases (such as type-2 diabetes and heart disease) are caused by poor nutrition and obesity. Taking a preventive approach with a whole food-based nutrition plan reduces the risk of developing other related diseases such as kidney failure. 

2. Strengthen Your Immune System 

Our immune system requires essential vitamins and minerals to function optimally. Eating a wholesome and varied diet ensures your immune system functions at peak performance and guards against illnesses and immunodeficiency problems. 

3. Help Your Weight Management 

Many of us mistakenly associate weight-loss with dieting, but eating a nutritious diet is the best way to go about maintaining a healthy weight and at the same time attaining the necessary nutrients for healthy body function. Swapping unhealthy junk food and snacks out for nutritious food is the first step to keeping your weight in a healthy range. 

4. Support Your Mental Wellbeing 

Eating the right foods can make you happier! Nutrients such as iron and omega-3 fatty acids found in protein-rich food can boost your mood. This contributes to better overall mental well-being and protects you against mental health issues. 

WHAT ABOUT YOUR NUMBERS?

When it comes to your blood pressure, cholesterol levels, blood sugar, waist measurements and weight – do you know your numbers?

Put simply, these numbers can be life changing as you can cut your risk of heart and kidney disease, stroke and diabetes by keeping a check on your numbers like these!  Vital warning signs about your future health could be revealed by these numbers! Healthy numbers mean a healthy heart. If you follow a healthy lifestyle eat a balanced diet, get regular exercise, and avoid smoking you can even turn bad numbers around

To find out more, visit a recent article we done about THE IMPORTANCE OF KNOWING YOUR NUMBERS

Another question: Do you know much about ‘Hyperlipidemia?’

According to Healthline.com:

Hyperlipidemia is a medical term for abnormally high levels of fats (lipids) in the blood. The two major types of lipids found in the blood are triglycerides and cholesterol.

To find out more, read their brilliant article: WHAT YOU SHOULD KNOW ABOUT HYPERLIPIDEMIA

HEALTHY TIPS THIS CHRISTMAS…

In no way do we want to guilt trip you on spoiling yourselves this Christmas period. We ALL need to unwind, relax and take some time out to reflect and nurture. It truly has been an unprecedented yearHOWEVER, always remember that it is ALL ABOUT BALANCE…

Yes, you will want to have those festive tipples. Yes, you will want to enjoy mince pies. And yes, you will want to enjoy the Christmas period however, we believe that you could still do all this, but with some minor adjustments. 

Here are TWO great documents to make your festive season a little healthier…

DOWNLOAD  OUR ‘EAT WELL, LIVE WELL’ PDF HERE

DOWNLOAD THIS AMAZING BNF SURVIVAL GUIDE

ARE YOU TONIC SOCIAL? 

If you follow Tonic on social media, did you see our recent post on the benefits of Kimchi?

Whether you’re familiar with fermenting or you’re a kimchi virgin the health benefits are plentiful and not to be ignored. Kimchi not only benefits those at risk of heart disease and diabetes, but it should also be a staple for those looking to lose weight, improve digestion, promote skin health and so much more. Plus it is super easy to make and delicious. CLICK HERE for the recipe.

REMEMBER: If you are interested in a Tonic Nutrition MOT to get you on the right track, then email us at nutrition@choosetonic.co.uk to find out more *fees apply

We wish you all a very happy, healthy & nutritious Christmas, and in the words of Dr Seuss…

“MAYBE CHRISTMAS, HE THOUGHT, DOESN’T COME FROM A STORE. MAYBE CHRISTMAS . . . PERHAPS . . .MEANS A LITTLE BIT MORE!”


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