Christmas Recipe and Tips
Recipe for Christmas All Year Long!
Take a heap of child-like wonder
That opens up our eyes
To the unexpected gifts in life -
Each day a sweet surprise
Mix in fond appreciation
For the people whom we know
Like festive christmas candles
Each one has a special glow
Add some giggles and some laughter
A dash of christmas food
(Amazing how a piece of pie
Improves our attitude!)
Stir it all with human kindness
Wrap it up in love and peace
Decorate with optimism and
Our joy will never cease
If we all use this healthy recipe
We know we will remember
To be in the christmas spirit
Even when it's not December.
By Joanna Fuchs
With less than a month to go until Christmas it's about time to start planning for the silly season ahead. The end of the year is often a time for overindulging in both food and alcohol so I have provided a few helpful hints to help to get you through the festive season.
As you may be aware from your own experience or even the constant news stories on the topic, Australians and New Zealanders are fond of are drink or two. However too many of us drink at levels that are hazardous to our health. And it’s not just the Uni generation.
New research released on the 1st of December 2010 shows that ‘Baby Boomers’ are more likely to drink alcohol every day than those under the age of 25! Baby boomers also continue to binge drink at rates higher than ever before and are at an increased risk of alcohol-related harm due to interactions with prescriptions medications and poorer detoxification of alcohol.
So what are some signs that you should be looking for? What are the short term effects of excessive alcohol consumption?
- Increased risk of falls, accidents, hospitalisations, violence, improper sexual behaviour Increased risk of fatal car accidents (approximately 1/3 of fatalities involve drink driving), hangovers, physical inactivity and poor food choices.
- Increased risk of cancer (particularly breast, oral, throat, oesophageal and liver);
- Increased risk of obesity, hypertension, cirrhosis, alcoholism, impaired cognition, psychological problems, relationship breakdowns and dementia 40% of males and 35% of female long term drinkers are also smokers;
- 64% of males and 51% of female long term drinkers eat 1 or less pieces of fruit daily.
Silymarin found in Milk Thistle, has been shown to have beneficial effects for the management of alcohol related symptoms and for protection during times of consuming a rich, high fat diet. In vivo (test-tube) studies have found silymarin to have protective effects against both the acute and chronic damage caused by alcohol. Silymarin has also shown a positive influence on cholesterol levels, favourable effects on hepatic fat stores and insulin resistance and it is useful for both detoxification and weight loss protocols.
Looking for easy ways to eat healthy and keep off those added kilos this Christmas season without sacrificing the foods you love? Here are some simple suggestions that you can give to your patients.
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1. Choose your drinks wisely
Alcoholic drinks are a source of empty calories and can often be consumed in excess over the festive season. Why not try some simple alcoholic alternatives? Consider substituting your regular beer for a lower carbohydrate option. However, even these low carb options are still a considerable source of sugars, carbohydrates and calories. If it’s a low calorie option you are looking for then opt for clear spirits. Gin and Vodka contain around 60 calories compared to the average beer which contains around 210 calories. But be careful what you mix it with, mixing these sprits with certain high sugar soft drinks can defeat the purpose of choosing the lower calorie option in the first place. Also, be sure to stay away from pre-mixed spirits as these contain much higher calories than the ones you mix yourself at home.
2. Greens first
Top up your plate with healthy vegetables, greens and salads before the meat and starchy (potato, kumera, carrot, turnip) vegetables. This will help to reduce the total caloric intake of the meal, increase your fibre intake and provide essential nutrients.
3. Sweet tooth?
It is a given that the Christmas period in a time for overindulgence – particularly in sweet and sugary foods. However there are healthier alternatives, consider dark chocolate rather than lollies and other sweets. Cocoa found in dark chocolate contains antioxidants which act to counteract the effects of cellular damage which can lead to a number of chronic diseases. Cocoa powder has also been shown to lower blood pressure and elevate mood. Also, looking for sweet options that have reduced sugar, artificial colours and flavours would also be a good option.
4. Look to the sea for Christmas Day meal ideas!
Instead of the traditional roast ham or pork why not try a whole fish on the barbeque, or baking a salmon? Not only does fish taste great but it is also provides the benefits of omega 3 fatty acids including supporting cardiovascular and brain health as well as being a potent anti-inflammatory. Fish also contains reduced amounts of saturated fats compared to their red meat counterparts. If you do prefer turkey and were wondering why everyone likes to have a nap on christmas day, part of the reason may be due to the tryptophan content in turkey which calms the brainwaves, making you feel more relaxed and sleepy.
5. Don’t forget the kids!
Keep the kids healthy and happy this Christmas by providing them with improved meal options. Replace the sugar filled and artificially coloured soft drinks with sparkling mineral water with a dash of fruit juice. Swap lollies and chips for nuts (for children without allergies), dried fruit, rice crackers, low fat cupcakes and vegetable sticks with tasty dips - this will also help you to avoid hyperactive children! Also, make sure that your meal option is similar to theirs – kids won’t want to eat vegetables and nuts if you’re not eating them too!