Are you at the mercy of Christmas FOMO?

Christmas events and entertaining can seem relentless at times. Apparently, we cram 44% more social occasions into December than any other month.  How many social engagements/ parties do you already have in the calendar for the month of December?  

I know how it can go… parties, drinks dos, buffets, secret Santa. You’ll go to everything because you can’t resist. You’ll feast like you’ll never see another meal, and you’ll consume many festive tipples because otherwise you’ll be missing out on all the fun.

FOMO – shorthand for ‘fear of missing out’ – is the acute and often unjustified belief that everyone is having way more fun than you. And it reaches its annual high any day now. FOMO really is not your friend this month (or indeed any month) – especially if you want to maintain your weight or healthy living over the holidays. 

Let’s take a look at how that festive FOMO usually pans out…

You’re committed to healthy eating at Christmas, and you go to buffet parties or events. The food looks delicious, but you have made a decision to not eat unnecessarily, so your mouth can only water. There’s a very subtle fear that you are never going to be able to have any of these delicious treats ever again. The fear of missing out activates your survival instinct to consume everything and anything. And so you may go on a binge, and your healthy eating plans are obliterated. The self-recriminations start. 

Here’s what you need to know about FOMO: We are culturally programmed to over-value losses and under-value gains, so it’s really not your fault. So, we put more importance on the food we may be missing out on, and less on our goals and wellbeing.

The big question, of course, is what are you really missing out on? Nothing. OK, maybe some sweet or high-carb treats, some booze-filled evenings and such. But eating and drinking these have a flipside: blood sugar imbalance and energy crashes, poor sleep, almost certain weight gain (if you consume in excess) – and that’s without mentioning the negative self-talk for having over-indulged. 

There are several things going on when it comes to food. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host. 

The answer is not to find more and more creative ways to say no. If you have to own up to eating healthily around this time or being gluten- or dairy-free, this seems to compound the original offence of not wanting to eat. 

Your action plan is this:

1. HAVE A PLAN - Before you go to bed each night, plan out your food for the next day. This is never truer than at Christmas, when parties, chocolates, cookies, and “treats” are just about everywhere.
2. DON’T TRY TO DIET JUST NOW - Set a maintenance goal instead. This is much more realistic, and it is achievable, even at this time of year. It will also give you the freedom to enjoy yourself without feeling deprived, or that you’ve failed, which in turn means you’re more likely to rebel (and this is code for heading straight for the box of chocolates without a second glance).
3. WATCH YOUR PORTION SIZES - especially when it comes to fast-release carbs like white potatoes, pastry, breaded items, cakes, biscuits, and other sweet things.
4. DON’T GO TO A PARTY HUNGRY - If you do, you will be fighting a losing battle. Have a low-GL snack before you go – just a little something that includes protein and slow-release carbs (cottage cheese or unsweetened nut butter on an oatcake, for example).
5. KEEP FAMILY CHOCOLATES OUT OF SIGHT, so you’re not tempted to tuck in just because they’re there. Ever heard of the ‘see food and eat it’ diet?

And don’t forget – you can always get in touch with me, if you’d like to discuss further. Part of my role is to support my clients in their habit changes – I can help you. Just book in a call.

Seven Steps to Good Health this Winter

If you're looking to ramp up your immune health over winter, you might be wondering, "How do I gear up my body to tackle those pesky illnesses?" Well, boosting your immunity isn't a walk in the park, but a few tweaks in your lifestyle and diet can give your body's defence system a serious upgrade against those sneaky pathogens.

1. Get Your Beauty Sleep

There's a real connection between sleep and keeping your immune system in top-notch shape. Skimping on sleep? That's like sending an open invitation to sickness. In a study with 164 healthy adults, the ones catching fewer than 6 hours of Zs were more likely to catch a cold. Adults, aim for 7 hours or more; teens, 8–10 hours; and the little ones, up to 14 hours. Having trouble dozing off? Try ditching screens an hour before bedtime and make your sleep space as dark as Batman's cave.

2. Plant Power

Load up on the good stuff – fruits, veggies, nuts, seeds, and legumes. They're packed with nutrients and antioxidants that put up a strong front against those nasty pathogens. Think of them as your immune system's cheerleaders, fighting off inflammation and giving those free radicals a run for their money. Plus, they're like a feast for the good bacteria in your gut, making your immunity top-notch.

3. Fats That Love You Back

Embrace healthy fats like those found in olive oil and salmon. They're like the superheroes that calm down inflammation, preventing it from taking over. Olive oil is not just anti-inflammatory; it's linked to keeping chronic diseases like heart disease and type 2 diabetes at bay. And let's not forget omega-3 fatty acids from salmon and chia seeds—they're inflammation-fighting champs too.

4. Sugar Watch

Keep an eye on added sugars and refined carbs. Research hints that they might have a hand in the overweight and obesity drama, and that duo could make you more susceptible to falling sick. According to a study, folks with obesity were twice as likely to catch the flu even with a vaccine. Cut down on sugar, dial down inflammation, lose a bit of weight, and decrease your risk of chronic health issues.

5. Move That Body (Moderately)

Exercise is like a booster shot for your immune system. Not the hardcore, intense stuff, but a moderate, feel-good workout. It can even make vaccines more effective! Regular moderate exercise is the friend your immune cells need to stay in shape and ready for action. Think brisk walks, steady biking, a bit of jogging, or a splash in the pool—aim for at least 150 minutes a week.

6. Hydration Station

Water, water, water—it's your health's best friend. While it won't shield you from germs, staying hydrated is crucial for overall well-being. Dehydration can mess with your head, focus, mood, and even kidney function, making you more prone to getting sick. Keep that urine pale yellow, and you're on the right track. Watch out for the sugar content in other types of drinks, especially juices and fizzy drinks.

7. Chill Out, Stress Less

Stress and your immune system? Not best friends. Long-term stress can mess with your immune cell squad and promote inflammation. Kids aren't spared either; their immune response can take a hit. Combat stress with a dose of meditation, a bit of exercise, scribbling in a journal, yoga, or anything that brings zen vibes. Talking to a counsellor or therapist, virtual or in person, might be a game-changer too.

If you’d like to find out more about how you can support your body’s natural immune system over Winter, why not book in a call here.

Spice Up Your Immunity

Spicing up your meals isn't just about making them tastier—it's also a clever way to sneak in some immune-boosting goodness onto your plate.

Take garlic, for instance. It's like the superhero of superfoods, armed with allicin, an active ingredient that's a real champ at fighting off viruses. People have been relying on garlic for centuries to give their immune systems a boost. Pro tip: crush, chop, or grate those garlic cloves and let them chill for a bit. This little trick unleashes more allicin, and the best part? It can take the heat, literally.

Now, let's talk herbs. Most of them bring some anti-inflammatory firepower to the table, thanks to their cool phytonutrients. But if we had to pick the top players, oregano and thyme would be up there. Sprinkle these guys into your cooking, and you're not just adding flavour, you're giving your immune system a little extra love.

And who can forget the dynamic spice duo—turmeric and ginger? They're not just culinary rockstars; they're known for boosting your immune system. So, toss them into your recipes for a flavour explosion that comes with a side of immune support.

In the world of cooking, each ingredient is like a superhero bringing something special to the table. So, when you're in the kitchen, think of it as a fun way to treat your taste buds and show some love to your immune system. Happy cooking!

THAI-STYLE CHICKEN SOUP

Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. 

Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection. 

When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. 

This lovely soup contains garlic and ginger (known for their antiviral qualities). 

SERVES 4

For the paste

1 large red chilli, seeded

1 tbsp fresh ginger, grated

1 tsp ground turmeric

3 garlic cloves, crushed

½ onion, roughly chopped

For the soup

1 tbsp coconut oil

400g can coconut milk

400ml chicken stock  

1 tbsp fish sauce

2 chicken breasts, cut into small dice

100g broccoli, cut into small florets

Handful sugar snap peas, halved

Handful of coriander leaves, chopped

4 spring onions, sliced

METHOD

• To make the spice paste, tip all the paste ingredients into a food processor, then add 4 tbsp of the coconut milk and whizz to form a paste.
• Heat the coconut oil in a large pan, add the spice paste and cook for 1–2 mins. Add the rest of the coconut milk, stock and fish sauce. Bring to the boil then gently simmer for 7–10 mins.
• Add the chicken to the pan and cook for 2–3 mins. 
• Tip in the broccoli and cook for a further minute, before adding the sugar snap peas and cooking for another minute.
• Pour into bowls and sprinkle over the chopped coriander and spring onions to serve.
• Enjoy!

ENJOY ‘HAPPY TUMMY’ FOODS

Did you know that up to 80% of your immunity to germs and disease is in your digestive system? The mucosa-associated lymphoid tissue (MALT) in the gut is part of the first line of immune defence so getting the right balance between beneficial or ‘good’ gut bacteria and the ‘bad’ or potentially pathogenic bacteria is key.

The gastrointestinal tract houses a diverse community —thousands of microorganisms, encompassing bacteria, fungi, viruses, and various microbes collectively known as the gut microbiome. Within this delicate ecosystem, certain microorganisms correlate with favourable health outcomes, while others are associated with less desirable effects.

Optimal gut health, characterized by a rich diversity of beneficial bacteria, is integral to the maintenance of a robust immune system. It assumes a key role in modulating immune responses, ensuring a correct reaction to injury or infection without compromising healthy tissue.

The intricate interplay between gut microbiome and immune system functions bidirectionally. Similar to how the immune system exerts influence on gut health, the gut microbiome significantly impacts immune responses, including specific types of inflammation.

Distinguishing between acute and chronic inflammation is imperative. Acute inflammation, such as our bodies’ reaction following physical injury, is a natural part of our body's self-care mechanism. Conversely, chronic inflammation represents a prolonged and detrimental immune response, associated with heightened risks of conditions such as obesity, heart disease, and type 2 diabetes.

Research shows us that the gut microbiome serves as a central conduit, linking chronic inflammation to these chronic conditions.

Turning attention to our nutrition, we know that an individual approach is essential, as no microbiome is the same! However, there are general principles which underpin a good, diverse microbiome – and thus allowing us to support good working of the body’s immune system.

Emphasizing plant-rich diets, particularly those rich in prebiotics found in foods like asparagus, onions, leeks, garlic, legumes, and whole grains, are a great place to start. Prebiotic foods help to feed the friendly bacteria in our guts.

In addition to this, incorporating probiotic-rich foods is another foundational step. Probiotics, living microorganisms found in fermented foods such as yoghurt, kefir, kimchi, sauerkraut, aged cheddar, and kombucha, play a role in enhancing gut microbiome diversity and fostering the proliferation of beneficial microorganisms. Being consistent in consuming these types of foods is key.

In summary, the symbiosis between gut health and the immune system is like a symphony, orchestrated by the gut microbiome. Understanding and nurturing this relationship, particularly through good diet choices, is foundational to a good immune system.

If you are having any gut issues and want to chat further, why not book in a call with me? Here’s the link.

One Pan Chicken Thighs, New Potatoes and Broccoli

Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner!

And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!

Serves 4

Ingredients

• 600g chicken thighs (boneless and chopped)
• 400g broccoli, chopped into florets
• 300g small new potatoes, cut into quarters
• 2 tbsp extra virgin olive oil
• 2 tsp sweet smoked paprika
• 1 clove garlic, crushed
• 4 spring onions, chopped

Method:

1. Preheat the oven to 200ºC. Grease a good-sized baking dish.
2. Add the potatoes to the pan, sprinkle with the paprika, garlic and season to taste. Drizzle over the olive oil and toss until combined thoroughly. Roast for 30 minutes. 
3. Toss the chicken and broccoli in the residual juices and return to the oven for 15 to 20 minutes or until the chicken is cooked through and the potatoes are tender.
4. Garnish with the spring onions. Enjoy!