The aim is to live a balanced and healthful life, but what does this actually mean? Many of us seem to struggle all year round, fluctuating with diets only to get to December and go nuts, then flip the switch in January and turn vegan and booze-free. Quite frankly it’s exhausting and not very balanced. So how do you hit the 80:20 sweet spot in December and survive the onslaught of parties?
Don’t Trade your Nutrients for Calories
Alcohol offers no nutritional value, and no the strawberry in your prosecco or cucumber in your gin does not count. Eating before you go out, or at the start of the night will help you avoid the temptation of fast food on your way home. The food you eat will contain valuable antioxidants that will help you detox the morning after.
Make Wiser Buffet Choices
If you are heading to a party have a glass of water and eat something like a couple of oatcakes spread with nut butter or a yoghurt before you go so you don’t arrive hungry. Oatcakes are a great option if you are heading somewhere straight from the office.
Curb your grazing: Instead of trying a little bit of everything, limit yourself to three or four choices and pay attention while you eat them – this will help you to feel satisfied. Step away to eat and then put down your plate to avoid the temptation of filling it again.
When you are at the buffet table, here are some simple buffet swaps to consider:
- Cheese straws, choose breadsticks
- Pringles, choose Twiglets
- Garlic bread, choose bruschetta
- Mini sausage rolls, choose cocktail sausages
- Cream cheese dip, choose yogurt dip
- Mini pork pie, choose mini pizza
- Spring rolls, choose hummus and veggies
- Crisps, choose olives
Plan Your Morning After Breakfast
Greasy, fried foods will do the opposite of what you actually want to achieve. You can still have a healthy cooked breakfast with some familiar favourites that will hit the nutrient spot when you have overindulged.
Choose cooked mushrooms for their energising B vitamins, tomatoes for vitamin C and eggs for their liver-friendly choline and sulphur compounds. Spinach is also great to mix with scrambled eggs as it’s a good source of folate which helps the body repair DNA.
If you can’t face a cooked breakfast then have a smoothie made with fruits like bananas, oranges or kiwi – these are rich in potassium which helps replenish the electrolytes lost due to the diuretic effects of alcohol. You can also add some veggies like spinach or cucumber for an extra nutrient boost.
Leave Guilt at the Door
Guilt will ultimately take you away from fully experiencing your life, from fully enjoying and appreciating your food and the many roles it has. A study (1) was conducted where people were asked if they associated chocolate cake more with guilt or celebration. The results of the study showed that the individuals who said the chocolate cake was associated with guilt were no healthier or more motivated than those who associated it with celebration. In fact, they felt less in control around food and said they were more likely to overeat.
So, after a big night out avoid skipping meals, even if you feel you have over-indulged. If you apply the 80:20 principle – eating healthily 80% of the time, this will allow you the space to enjoy yourself when you want to relax.
