Running Through ChristmasChristmas is fast approaching 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. We give hints and tips on:EatingDrinkingRunningShow Notes(04:53)Eating Through Christmas:DID YOU KNOW……..Over half of the increase in body weight during adulthood is thought to take place during the Christmas holiday periodThe average weight gain during this period is between 0.5Kg-1Kg (1-2 pounds)It would appear that weight gained at this time (for many but not all) is never fully lostSmall amount gained BUT when looking at it over 10yrs it is a weight gain of 5-10Kg So, what are the principle reasons for weight gain at this time of year?The answer to this question is fairly straightforward. It is generally linked to:Reduced exerciseIncreased availability of energy dense foods e.g. cake, mince pies, Christmas pudding and of course alcoholBigger food portionsMore social occasionsResearch surveys show that the underlying reasons for this include:Over-consumption – it is thought that individuals may consume 6000Kcal on Christmas day alone, which is 3 x the recommended daily intake. This intake could be more like 4 x the recommended daily  intake for some people for example: people trying to lose weight, older people, post menopausal womenSedentary behaviour – people are more relaxed and more sociable leading to reduced physical activitySleep – some studies (but not all) have shown than individuals tend to sleep more during the winter – suggesting there is less physical activity being performed – both incidental and scheduled activity. Greater variety of “Christmas only” energy dense foods - such as the mince pies and Christmas pudding we mentioned earlier…. because these foods are available for a limited period only, some people tend to over-indulge Family/friend peer pressure to eat/drink - “because it is Christmas” – this is very commonBUT, it is important to note that this is a generalization; some people do not change their eating/exercise habits at all during this period, however they appear to be in the minority(13:35)Hints and Tips to keep your NUTRITION on track over the festive period: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. 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. 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 honeyRemain Mindful when making food choices – often...

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