Be a Healthy Festive Runner

How to avoid totally derailing your runners healthy food and training plan and still have some festive treats.Christmas is almost upon us and with it comes more eating, drinking, partying and celebrating. Christmas is a time of celebration so it is important to embrace it and have fun. BUT, it is also a time when many people abandon their healthy eating and exercise routines, which could lead to weight gain, poor energy, sluggishness and ultimately poor running performance. So, here we give some HINTS and TIPS on 3 key areas of health to help keep you running into and through Christmas. Eating Hints and tips:Did you know that over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday period.1.Follow the 80:20 rule: eat healthy 80% of the time and indulge in something you enjoy 20% of the time. Now this could be observed on a daily basis, so having a small amount of a “Christmas food” that you like each day. 2.Manage portion size: remember plate balance – ¼ plate protein, ¼ plate CHO, ½ plate vegetables. This is a very simple but essential and effective way of helping manage weight gain over the Christmas period. 3.Make your own food – by making your own foods you can manage what ingredients you use. You can also adapt recipes and substitute certain ingredients for healthier option for example replacing white sugar with coconut sugar or honey4.Avoid Grazing – try to influence when you will have meals or healthier snacks. This may help manage blood sugar levels and appetite5.Share or give away the foods that you want to avoid – if you find it difficult to ration yourself with chocolates, cakes etc then share them with friends and neighbours. Or if you know of people who are happy to eat these foods on an odd occasion, give them the ones you can’t resist.6.Freeze left over or excess food – generally we always over buy at Christmas time therefore we are left with SO much food once the guests have left. As a result, it is really tempting to eat it because we don’t want to waste it. So, use the freezer…most foods can be frozen and will keep in the freezer for up to 3 months. Just defrost as you need it.Drinking Hints and TipsDid you know almost two-thirds (61%) of drinkers in the UK claim they over-indulge on alcohol over the festive season1) Alternate each drink with a glass of water - this could reduce the amount you drink overall but also reduce the dehydration associated with alcohol.. 2) Stock up on non-alcoholic alternatives - for you and any other guests who may want to limit their alcohol intake. There is now a wide variety of wines, spirits and beers to take advantage of so it’s really easy. 3) Always use a measure for spirits or wine – aim not to free-pour because it can make it almost impossible to know exactly how much you are drinking. 4) Downsize your drink by serving in a smaller glass - this can make all the difference, especially for wine because as we know wine glasses seem to be getting bigger and bigger. 5) Avoid topping up your glass or letting anyone else top up your glass – try to finish one drink before pouring another. This way you can track your intake over the course of the evening more easily. 6) Ensure you EAT before drinking - whether you are entertaining at home or going out. Drinking on an empty stomach is known to hasten the cerebral and physical effects of alcoholRunning Hints and Tips:Did you know that over the Christmas period there is generally a change in most people’s routine, which can result in a change to an individual’s training routine.1.Consider reducing the amount of endurance runs you do - include more...