Planning your Merry Christmas

Avoiding that Bloated Feeling

|PIC1|Instead of watching the needle on the scales swing inexorably upwards, make a few changes to feel trim, and to avoid indigestion from overeating.

Some seasonal foods such as turkey, salmon, sprouts, dried fruit and nuts in shells (they take longer to crack so you eat less), have definite health benefits, so enjoy these and limit less healthy options like crisps, mince pies and canapes.

Beat overeating by choosing smaller portions and wait 20 minutes before deciding whether you really want seconds. More often than not you'll no longer want to top up your plate, as the sensation of fullness will have had time to work its way up to your brain.

|AD|At the buffet table, choose healthier options like olives, pickles, Twiglets (wholemeal and low-fat) and Chinese rice crackers in place of fatty sausage rolls and crisps.

Sugary foods make blood sugar levels soar and crash again, which will make you want to binge more often. Concentrate on snacks and meals that feature protein, vegetables and fruits. A snack of hummus and cucumber on a rye cracker, or bacon rolled around a dried apricot will not trigger the negative effects that dipping into a monster-sized box of chocolates will have. But if you must indulge, high cocoa content chocolates (60-70 per cent) have much less impact on blood sugar than normal brands, and are much more satisfying, which means you eat less.

Eating unfamiliar seasonal foods can lead to bloating, as your digestive system is `challenged'. Plan ahead - for instance, if you have wheat sensitivity, stuff the turkey with brown rice, pine nut and herb mixture, and choose one of the excellent wheat-free Christmas puddings that are available.

Remember to keep up water intake to ward off dehydration. Water is needed to keep the digestive system working properly and also helps moisten winter skin. Drink 1.5 litres a day. Sparkling water and other carbonated drinks make some people feel bloated and, if this is the case, stick to still water and fresh juices.

Try some natural aids for indigestion, such as peppermint tea. Slippery elm calms a stressed digestive tract, and artichoke supplements reduce bloating and nausea which result from overindulgence.


Stay stress-free

|PIC2|The frenzy of Christmas - office parties, presents buying, food preparation, pleasing all the family and financial pressures - can lead to frazzled nerves and stop us enjoying what is meant to be a time of closeness with those we love. Yet, depression over the Christmas period is a real danger for many people. Some are affected by SAD (seasonal affective disorder), domestic problems are often highlighted by being at close quarters for long periods, and indulging in alcohol is a catalyst for mood swings.

Exercise is a terrific way to increase mood-enhancing endorphins to banish the blues. If you are feeling sluggish, tired and unmotivated, wrap up warm and go out for a brisk half-hour walk. Being outside during daylight also benefits those who feel gloomy in winter.

Boosting levels of the calming brain chemical serotonin can be helped by eating turkey and other seasonal poultry, such as pheasant, which are particularly high in tryptophan from which serotonin is made. Other calming foods include porridge oats, milky (but not sugary) drinks and bananas.