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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

A Nutritionists Guide to Christmas…

November 28, 2019 by aletheam 3 Comments

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It’s more than just food!

The festive season is renowned for celebrations from Christmas parties, family get-togethers, and end of work events, fun, right? Absolutely, however along with the celebrations often comes with overindulging and a lack of sleep. The result of this can be bloating, skin breakouts, fatigue and generally feeling worn out and exhausted by the new year.

Here are some of my tips to surviving Christmas and starting the new decade feeling fresh, positive and like you are ready to rock the world.

It’s OK to Say No

For many of us (looking at you people pleasers!), this is a difficult thing to do and learning that a polite “no” does not require any further explanation can take time. Saying no is the key to keeping time for you and not over committing to social engagements during the festive season. Before saying yes, think about if the social event excites you? Go to those ones, ditch the rest!

Hydrate, hydrate, hydrate

The human body is around 60% water and without getting all “sciencey” that’s a pretty good indicator that water is, well, pretty important

  • Aim for two litres of filtered water per day to keep your liver and kidneys happy, particularly if a couple of extra cocktails are enjoyed!
  • Keep a stainless steel or glass water bottle with you throughout the day and sip consistently.
  • An electrolyte drink prior to bed can aid in the loss of sodium and potassium from alcohol consumption.

Move that Body

Being a time of year that many of us are on holidays we have free time to catch up with friends, these catch-ups often are centered around food or alcohol. Mix it up and arrange a few social dates around activities that involve movement, trail runs, beach walks, hiking, yoga classes, rock climbing centres or bike rides. These are all fun ways to meet with friends and give the lymphatic system a helping hand at detoxification.

Switch off…literally.

Detach from your phone and invest in those around you. Switch it off and enjoy the moments you are in rather than investing time in chasing the ultimate Insta moment. Forget showing social media how awesome your Christmas celebrations are and completely immerse yourself in the moment and just have an awesome time.

Love your Liver

If the liver had a choice it would ask us to remove all toxin exposure because let’s be honest, no one likes to be overworked! Be kind and give your liver some support to do the wonderful job of detoxification that it is designed to do. There are multiple detoxification pathways in the liver and the one responsible for alcohol loves cruciferous vegetables, think steamed broccoli, cauliflower, cabbage, kale, bok choy, selenium which can be found in brazil nuts, curcumin which is the compound found in turmeric, flavonoids which basically means load up on your fruit and vegetables and a range of amino acids, so get your quality sources of protein in which can include grass-fed beef, free-range eggs, fish, legumes, lentils, quinoa and poultry.

Get your Zzzzz On

Don’t run yourself into the ground. Lack of sleep can result in fatigue, feeling cranky, dysregulated hormones, poor immune function and, sugar cravings, doesn’t sound like fun, does it? Aim for 8 hours of sleep per night.

Be Kind

It’s a celebratory time of year and overindulging is likely for most of us at some point. Be kind to yourself, we are human, we are not perfect, life is not perfect. A day consuming more mince pies and Christmas pudding than you want to acknowledge is not going to ruin your health, in fact, savouring every mouthful of that bloody delicious pudding whilst you are enjoying time with family and friends will fill your soul, relax and enjoy!

Your body will tell you when you’ve overdone it, listen and move on. Don’t beat yourself up, don’t restrict food to “make up” for it and don’t decide you need to undertake a “detox”, it’s all ok. Implement a few of these tips over the festive season and you’ll be ready to rock into 2020.

If you feel you need some guidance to improve your health and wellbeing in the new year, I will be here ready to support you for a vibrant energetic new decade. 2020 bookings are now open and you can make bookings to secure an appointment time by clicking here

“Christmas doesn’t come from a store. Maybe Christmas perhaps means a little bit more” – Dr Seuss

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Filed Under: Health, Lifestyle, Uncategorized Tagged With: christmas, festive season, self care

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Comments

  1. bit.ly says

    February 2, 2020 at 4:40 pm

    Good way of describing, and nice post to obtain data concerning my presentation subject matter, which i am going to present in college.

    Reply
  2. Sarah Gumley says

    December 3, 2020 at 1:04 pm

    I’m going into this festive session feeling so much more confident after learning even more about my body this year. I feel like I’m in full control and I’ll be able to enjoy but still maintain a happy little gut !

    Thank you for your wealth of knowledge this year. I have loved working with you. Happy holidays everyone and bring on 2021

    Reply
    • aletheam says

      December 3, 2020 at 11:59 pm

      I am so pleased to hear Sarah, enjoy your Christmas!

      Reply

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I'm Alethea, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.

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🌿      𝔸𝕝𝕖𝕥𝕙𝕖𝕒 𝕄𝕚𝕝𝕝𝕤      🌿
Runners Diarrhoea 💩 ⁣ ⁣ Yep, it’s a thing Runners Diarrhoea 💩 ⁣
⁣
Yep, it’s a thing! And those of you who experience it, know all too well how this can easily become the focus rather than the run 😕⁣
⁣
Where are the closest toilets? 🚽 Are they even open at this time of the morning? 🤔 Am I seriously going to have to do it in a bush? 🌳 Have I got tissues on me? 😳⁣
⁣
Let’s be honest, we’d rather be enjoying the surroundings and focussing on our run than if we are going to land in a 💩 situation.
⁣
What’s the cause? 🤔⁣
⁣
🌱Gastrointestinal inflammation⁣
🌱Poor gut health
🌱Gut microbiome⁣ imbalances
🌱Movement increasing digestive function⁣
🌱Rapid increase in speed⁣
🌱Dehydration⁣
🌱Fibrous foods being consumed prior to the run⁣
🌱Stress and anxiety⁣
⁣
These are a few causes however there are many other options.⁣
⁣
If the runner’s trots 💩 are part of your running schedule click the link in my bio to see me and we can work out a plan for you 🏃‍♀️
💕💕 My favourite pink smoothie using dragon 💕💕

My favourite pink smoothie using dragon fruit (pitaya) powder. The powder holds some nutritional benefits however I’m not a “superfood” promoter but I do love the amazing colour - something feels awesome about drinking a pink smoothie 😉

This one has banana, cherry, dragon fruit powder, VIVO vegan protein and coconut water 🌱

ps vegetables are my favourite superfoods 🥦🥑🍆🫑🥕
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? 🤔 

Some examples of this are below.

🩸 Biotin (vitamin B7) can lead to altered results in thyroid testing by falsely elevating T3 and T4 and by affecting troponin (a biomarker for heart attacks). Biotin is often found in B vitamins, prenatal supplements and often seen in hair/nails growth products.

🩸Strenuous exercise or alcohol consumption prior to testing can alter iron studies and other markers including creating kinase, thyroid hormones, albumin, bilirubin and CRP. Alcohol should be avoided 24-48hrs prior to testing.

🩸Timing - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

🩸Fasting - recommended prior to most blood tests. An overnight fast and having blood taken first thing in the morning is ideal for most testing. It is important however, to be hydrated when testing is done as dehydration can affect some markers. I’m talking water for hydration, avoid caffeine 😉

🌱General advice is avoid supplementation approximately three days prior, avoid strenuous exercise and alcohol, maintain a similar diet with a fasting period the night before whilst remaining hydrated. This is very general and will change with the individual and current treatment so always speak to your practitioner before ceasing any supplementation/medication.
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