HOW TO SURVIVE THE PARTY SEASON

Want to eat, drink and be merry without all that festive fun taking its toll on your body? These 10 expert tips will help you strike a healthy balance and avoid the Christmas burnout. By Mark Brook

1 EAT YOUR GREENS

Green juices are a natural and tasty way to boost your energy reserves, and a plantbased vegetable juice or smoothie is a powerhouse of nutrients that’s great for strengthening the immune system to get you through this busy time of year.

“The most powerful way to up our mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables and fruit together,” nutritionist Kimberly Snyder says.

The nutrient-rich green pigment in vegetables is from chlorophyll, which is found in leafy greens such as spinach, kale, celery and lettuce. For more flavour, try adding other superfoods that are known for their antioxidant value such as lemon, lime, apple, carrot or beetroot.

2 DRINK LEMON WATER DAILY

The holiday season can be hard on your liver as it works to remove impurities and toxins, so you need to protect it. Nutritionist Michele Chevalley Hedge says drinking lemon juice in water acts as a liver cleanser, assisting in the organ’s detoxification process. It’s also thought to boost the immune system, assist the kidneys, improve overall health and curb the appetite – all helpful at this time of year. If you’re concerned about acid damage to your tooth enamel, rinse your mouth afterwards, Chevalley Hedge says.

3 UP YOUR FIBRE

We need at least 25-30g of dietary fibre a day, but party food and erratic eating habits can result in a deficiency of this digestive nutrient. body+soul naturopath Mim Beim says there are many ways to boost your daily intake: have a slice of wholegrain bread or muesli for breakfast; top up a salad with fibre-rich spinach, avocado and beans; choose fresh fruit over fruit juice; and opt for the least processed food option.

Mangoes, pears, blackberries and dried fruit are also great fibre sources, and a good alternative – or addition – to rich Christmas desserts. If you’re still struggling to include enough fibre in your diet, try taking a daily supplement.

4 SNACK SMART

If you’re attending many events you’re more likely to binge on processed foods that are high in sugar and fat. Try nibbling on healthy low-GI snacks to keep you going from one party to the next and help you resist temptation. Rather than filling up on mince pies, Beim suggests making a beeline for other party snacks such as unsalted nuts and seasonal fruit.

b+s nutritionist Lisa Guy says some of the best healthy snacks include trail mix with raw nuts, seeds and dried fruit; hummus with vegetable sticks or crackers; and yoghurt and fruit. Or get creative and make your own raw bars or balls, which are great for repairing and rejuvenating the body. “They can stop sugar cravings in their tracks,” Guy says.

5 LIMIT THE LIQUID CALORIES

They may look and taste great, but cocktails are often laden with sugar a margarita can contain more than 700 calories. Guy warns that soft drinks, syrups and sweet cocktails can unbalance your blood sugar levels, and exacerbate your hangover the next day.

6 ALTERNATE YOUR DRINKS

Keep hydrated by sipping on a glass of water between every alcoholic one. Gwinganna Lifestyle Retreat naturopath Shannon McNeill says, “Water will keep the tissues in your body hydrated, especially the brain, which is sensitive to hydration.”

7

TAKE A SUPPLEMENT

Boost your festive endurance by adding Maca powder, Siberian ginseng or spirulina to a smoothie or juice, Guy says. Having a zinc and B complex vitamin before a night out can help reduce your recovery time the

next day.

8 REPLACE ELECTROLYTES

Our body’s essential salts and minerals are unbalanced by the dehydrating affects of alcohol, resulting in fatigue, sickness and worse, sports dietitian Dr Sarah Schenker says. Drinking an electrolyte replacement drink when you get home from a night out can reduce the likelihood of common dehydration and hangover symptoms such as headaches, nausea, fatigue and dry mouth.

McNeill says coconut water is also great for replenishing fluids and minerals in the body as it’s naturally rich in electrolytes. “Or add just a pinch of Celtic sea salt or Himalayan salt to a glass of water.”

9

MAKE TIME FOR YOU

’Tis the season for socialising and being with loved ones, but be sure to take time out to regroup and relax, advises Gwinganna’s yoga instructor Donna Abbate. This could be meditation, yoga or whatever you

do to unwind.

10 KEEP YOUR TUMMY HAPPY

Alcohol and processed foods affect your gut flora and digestive health, causing inflammation. A drop in good bacteria is associated with long-term digestive problems and a risk of alcohol-related disease. Beim recommends taking a probiotic to improve digestion, boost immunity and eliminate harmful bacteria.