Hello, and welcome to Reset with Rachel. Here, I believe that being healthy should fit naturally into your lifestyle so that looking after yourself feels easy, even during the busiest time of year. Autumn is here, bringing shorter days, a few more chilly evenings, and yes, the start of party season! Many of us feel the challenge of balancing our health with the temptations of the festive season. The late nights, busy social calendars, indulgent meals, and a few too many celebratory drinks can leave us feeling less than fabulous, but it doesn’t have to be that way.
So, how can we keep up with the festivities and still feel great about our health?
From energy-boosting habits to simple tips for keeping your digestion happy, here are some small but powerful steps for staying healthy this winter; without guilt, restrictive diets, or drastic changes to your lifestyle.
Let’s focus on practical actions that your future self will thank you for!
1. Banishing Bloating
Who doesn’t love eating out? But that heavy, bloated feeling afterwards? Not so much. Luckily, there are some easy ways to prep your digestion so you can enjoy every bite without the after-dinner regret.
Bitters Before Dinner: A small glass of water with a dash of bitters or apple cider vinegar 15 minutes before your meal will kickstart your digestion. You’ll feel more satisfied, less bloated, and less tempted to overeat. For other ACV recipes, see my Instagram reel here: https://www.instagram.com/reel/Ct3SSuJo2He/
Slow Down and Chew: Pause, relax and put your knife and fork down between mouthfuls. By slowing down, your body has a chance to send signals to your brain, which releases digestive enzymes to break down food more effectively.
Go Green First: If there’s a veggie starter, pick this. Leafy greens are full of fibre, which promotes healthy digestion and will keep blood sugar from spiking too high. Plus, they nourish your gut’s healthy bacteria.
2. Boost Energy and Avoid the Slump
The darker, cooler months and more social obligations can bring energy dips, but who wants to feel sluggish when there’s fun to be had? Balancing late nights with good habits will keep you on top form.
Protein-Powered Snacks: Swap the mid-afternoon sweet treats with protein-rich options like Greek yogurt with a handful of berries, a boiled egg with a pinch of salt, or cottage cheese with chopped cucumber. Protein provides a slow-release energy boost.
Coffee rollercoaster: Keep cups of coffee to a minimum. Try energising herbal tea like peppermint or ginseng for a refreshing pick-me-up without caffeine’s crash.
Stay Hydrated: Cooler weather can reduce our natural thirst signals. Proper hydration keeps your brain sharp and skin hydrated and helps you process richer foods. Aim for a glass of water every hour, and add some slices of lemon and freshly grated ginger for flavour.
Prioritise Sleep: Late nights are common during the festive season, but quality sleep is your best friend for balanced energy. Try creating a pre-sleep ritual, like a warm cup of chamomile tea or gentle stretching. This winding-down routine signals to your body that it’s time to rest so you wake up refreshed. Never feel guilty about an afternoon nap; daytime snoozing can be the best medicine.
3. Making Movement a Daily Habit
Exercise is essential for both mental and physical health, but with so much on our plates, it often gets pushed aside. The secret? Weave movement into your day, so it becomes second nature, setting you up for a clearer mind and stronger body in the long run.
Mini Workouts: While your coffee or tea brews, try a few squats or a quick plank. Do calf raises while brushing your teeth or leg lunges while on the phone. Even simple desk exercises, like shoulder presses, seated twists, or leg stretches, can make a big difference.
Walking: Choose the parking space furthest from the door so you have to walk, or take the stairs instead of the lift. Every little bit counts, and you’ll get a workout without even noticing!
4. Boosting Gut Health
Good gut health is the foundation of overall wellness, affecting everything from digestion and immunity to mood and weight. With so many rich foods on offer, we need to be extra careful to keep our gut happy!
Eat the Rainbow: Aim for at least five different coloured fruits and veggies each day.
Sneak in Fermented Foods: Add kimchi, kefir, and sauerkraut for a probiotics boost.
Cut Back on Refined Sugars: Choose naturally sweet options, like dark chocolate, grapes, or dates which offer satisfaction without all the hidden nasties.
Carve Out “Calm Time”: The gut and brain are directly linked, so high stress can lead to poor digestion. A few minutes of box breathing each day can make a world of difference.
5. Balancing Weight Management with Holiday Treats
For many of us, maintaining weight during the autumn can be a challenge. The key here is to enjoy these moments without guilt or excessive restriction. It’s all about balance, portion awareness, and enjoying the foods you love without going overboard.
The First Bite Is the Best: Savour it! Taking time with each bite and paying attention to what we are eating makes it easier to feel satisfied sooner.
Switch to a Small Plate: When faced with a tempting buffet, pick up a smaller plate and serve yourself a balanced portion. This way, you’ll get to enjoy a taste of everything you love without going overboard.
Eat before you go out: If you’re heading out for drinks, have a protein-rich snack first to reduce the impact of alcohol, and make you less inclined to reach for heavy carbs later in the evening.
Be Kind to Yourself
Remember, health is a long game; it’s not about perfection. It’s completely natural to enjoy more food during the festive season, and no single treat or meal defines your health. Allow yourself to indulge a little and enjoy the foods you love, knowing that your overall habits are what matter most.
Final Thoughts: Parties are for fun, and life is for living, so let’s make it count!
The festive season is for celebrating, and staying healthy doesn’t mean standing on the sidelines with a celery stick. It’s about making a few smart choices so you can enjoy every moment and still look after your long-term health. From adding fermented foods and a splash of apple cider vinegar to sneaking in mini workouts, an afternoon nap, and keeping hydrated, these little habits keep your energy up, your digestion smooth, and your mind clear.
Here's to a season of strong immunity, boundless energy, and a gut that’s ready to handle it all as we stride towards Christmas and beyond!
Read what I have to say about "Healthy Drinking" here: https://www.resetwithrachel.co.uk/post/healthy-drinking-is-it-possible
Take the well-being health check here to learn more about how your body is functioning: https://www.resetwithrachel.co.uk/health-check-questionnaire
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