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How To Manage Your Hormones and Not Stack on the Kilos in Party Season

How To Manage Your Hormones and Not Stack on the Kilos in Party Season

by | Dec 12, 2022 | Perimenopause, Weight Loss

Ever wondered how health experts navigate the holiday season? I’m a big advocate for balance & enjoying your favourite goodies with loved ones – AND not depriving yourself! I’ve also become very aware of how hormones are impacted by the party season so I’m here to help you navigate this time without feeling hormonally challenged (is that a thing??) and without stacking on the kilos.

Did you know that studies show that around 40% of Aussies put on weight over Christmas and New Year – with an average of nearly 3kg! The group most susceptible to weight gain is those of us aged between 35-54 years. AND many people never lose that weight. 

So this year, I thought I would share my practical tips for enjoying Christmas and New Year in a healthy way.

How a naturopath approaches the festive season

 

HYDRATION IS A TOP PRIORITY

Getting plenty of water is a must in any situation. But over the holidays, it’s even more essential – we’re eating saltier foods, drinking alcohol, getting less sleep and generally putting more stress on the body.

That’s why I make sure I’m drinking plenty of freshly filtered water every single day. It helps to keep my energy high, gives me a healthy glow, and helps with detoxification which is critical for hormone balance.

CHOOSE TREATS WISELY & MINDFULLY

Now first up, let me say: everyone should enjoy their favourite foods over Christmas and New Year! But for me, the goal is to be choosy and go for the absolute must-haves.

For example, I have a MAJOR sweet tooth, and prefer to have a small amount of something utterly luxe rather than a massive serving of junk food that I know is going to make me feel like crap. 

Choose your top 2-3 favourite goodies, and whenever possible, choose the best quality in a small quantity. As an example, enjoy 3-5 pieces of decadent handmade dark chocolate rather than wolfing down an entire block of Cadbury’s!

PORTION CONTROL IS YOUR BEST FRIEND

The same theory goes for the meals you eat while out and about – not just treat foods. I avoid refilling my plate and going back for extra servings because I simply don’t need them!

Another way to make portion control easy? Fill your plate with 50% veggies whenever you can. This will help to satiate you, add in a big dose of fibre and micronutrients, and prevents you from going overboard on the more calorie-dense foods.

FOCUS ON EATING WELL MOST OF THE TIME

So many people focus on restricting what they eat at parties and events. But they completely overlook what they eat between those events – aka the bulk of your nutrition!

Rather than getting too worried about what I’m going to eat on Christmas Day or the treats at a New Year’s party, I focus on packing nutrition into my meals at home.

This can include adding in a nutrient-dense meal or snack before heading out for the evening. One easy option I often reach for is a half portion of a green smoothie. Having a smoothie allows me to get micronutrients, protein, fibre and hydration into my system. The greens support healthy detox to keep my hormones happy as well. And of course, it’s much easier to make mindful choices when I’m out because I’m not hangry!

KEEP ALCOHOL TO A MINIMUM

Now I’m not opposed to alcohol – but I prefer to avoid consuming alcohol too much over the festive season.

Why? There are so many reasons:

  • Alcohol can rapidly dehydrate you and make you feel crummy

  • It tend to lead to poor food choices not only at the event but the next day as well as you’re dealing with your blood sugar being all over the place.

  • Too much alcohol aggravates perimenopause symptoms such as hot flushes and mood swings

  • It takes priority for your liver to detox (as it’s a toxin) which means it can impact your hormone balance.

  • It contains a dense amount of calories and has minimal micronutrients to justify those calories

One or two glasses at an event isn’t a big deal, as long as you’re mindful to drink water in between. But if you’re consuming more than that, it might be time to explore why you feel the need to.

READY TO TRANSFORM YOUR HEALTH IN 2024?

There is a sustainable way for you to reach your health goals based on your body’s individual needs!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling and looking amazing in the New Year!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

Easy Tips To Stay Cool & Calm Over The Holidays

Easy Tips To Stay Cool & Calm Over The Holidays

by | Dec 5, 2022 | Uncategorized

Do you find the holidays leave you feeling frazzled, overwhelmed and exhausted? Although there is plenty to enjoy over the festive season, it also comes with a heaped serving of stress for many of us. If you’re looking to keep your stress down, these tips can help you to feel calm and in control.

Simple Stress Reduction Tips For The Festive Season

START WITH A NUTRITIOUS BREAKFAST

Food is often overlooked when it comes to managing your stress levels. But if you kick off your day with a good serve of protein, fibre and nutrients, it can make a huge difference. A nutrient-dense breakfast means:

  • Balanced blood sugars (which help to boost energy & minimise stress and anxiety symptoms)

  • Fewer cravings throughout the day

  • Increased satiety & natural reduction of calorie intake over the day

So make sure that even if you have plans for later, you still start your day with a nourishing, filling meal.

SPEND TIME OUTDOORS

Have you ever noticed that you feel calmer when you’re surrounded by greenery or relaxing at the beach? Nature has an amazing impact on your mental health. In fact, research suggests that as little as 20 minutes out in nature can significantly reduce stress hormone levels.

Incorporate time outdoors into your plans. If the weather allows, have your family lunch or dinner out on the back porch. Even a short walk around the block first thing in the morning can set you up for a calmer, less stressful day.

INCLUDE SOME REGULAR MOVEMENT

Physical activity is one of the most effective ways to manage stress & anxiety (both in the short and long term). But as the holidays are a stressful time, you want to make sure that you don’t overdo it!

Why? Intense physical activity could add to the body’s stress burden, making you feel even more frazzled. That’s why I recommend gentle to moderate forms of exercise as the main focus of the season.

My favourite options include:

  • Hiking

  • A walk around the block (bonus points if it’s with the family and/or the dog!)

  • Yoga

  • Pilates

  • Stretching

  • Tai Chi

  • Swimming

  • Dancing

Aim to move your body every day, even if it’s only for 10-15 minutes on your busier days.

SNEAK IN SOME MEDITATION

You’re probably short on time, but this is worth prioritising if you want to feel more relaxed over the holidays. Studies have found that mindfulness meditation can significantly reduce cortisol levels.

Try to use it as a stress prevention technique. For example, if you know you get overwhelmed at the annual family dinner, do a short meditation before the event. This will help you to be more mindful and feel in control of your emotions.

The good news? You don’t have to meditate for hours every day to reap the benefits – even a 5 minute guided meditation can do the trick.

FOCUS ON CONNECTION

Socialising is fantastic for relieving stress, so make the most of this time! Connecting with people, particularly our friends and family, triggers the release of chemicals that regulate stress and anxiety.

There are two things to note here:

  1. This is about socialising with people that make you feel good. So no, small talk with a disliked relative is probably not the solution! Make sure you spend plenty of time with people who make you feel happy.

  2. Quality is key. Put down your phone, turn off the TV, and ditch the distractions for meaningful connection. Be truly present with your loved ones over this time.

WANT TO START 2023 THE RIGHT WAY – AKA THE SUSTAINABLE WAY?

Let’s jump on a FREE Anti-Ageing Strategy Call to talk about how we can get you feeling amazing in the New Year!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.