How to Feel and Look Fab by Christmas

All of a sudden, it’s that time of year again – the run up to Christmas! The Christmas period is often
filled with special times with friends and family. Some of us may be attending a few parties, where, if
we’re being honest – we want to look our best! In addition, we want to feel energised. There is
nothing worse than facing a busy period on a low battery. In this article, I’ll offer you some guidance on how to feel and look your best during the festivities.

1. Drink at least 2 litres of water each day

An adequate level of hydration is key for glowing and clear skin. Water also helps us maintain
energy levels, which support us with day-to-day tasks and our exercise regimes. In addition, water
helps to manage appetite and minimise cravings.

Drink at least two litres of water each day. If you do lots of exercise, live in a hot country or have the
central heating cranked up, you may need to drink more. Non-caffeinated herbal teas count. Try to
set yourself up for success by having a large glass of water next to you at all times. Small glasses
involve more refilling which may mean that you end up drinking less water throughout the day.

2. Include a source of protein with every meal

Protein is a macronutrient that plays many roles in the body. Sufficient protein intake provides the
building blocks for our hair, skin and nail health. Protein is also important for weight management
and weight loss as protein helps to make meals more satiating and helps to balance our blood sugar
levels, leading to less hunger and cravings throughout the day. In my virtual clinic, I often see clients
( especially women) lacking protein in their food diaries.

Spread intake of animal proteins and/or plant proteins throughout the day. Some vegetarian sources
of protein include legumes, cheese, yoghurt, tofu, tempeh and eggs. A high quality protein powder
can be useful to help you reach your protein targets as part of a shake or added to oats and baked
goods, for example.

3. Be mindful of added sugars

When the weather cools down, it can be tempting to turn to sugary treats for comfort. However, if
you want to feel and look your best, it is imperative to exercise moderation.

Most sugary treats are not only calorie-dense, they also lead to more cravings down the line. This is
due to the fact that they spike blood sugar levels, which then dip shortly after, leaving us feeling low
energy and with cravings for yet more sugar or caffeine. In addition, high sugar consumption can
lead to premature skin ageing.

Biscuits, cake and chocolate are what we refer to as ‘hyper-palatable’ foods. The combination of
sugar and fat is particularly appealing to our taste buds. This is why it is hard to call it a day after one
biscuit. I advise you to keep these foods out of the house or else it is all too easy to fall into
unhelpful snacking patterns. If you love these foods, try to act more mindfully by scheduling in dates
every now-and-then where you meet with a friend, partner or enjoy some me-time with a book in a café with your favourite cake or sweet treat. This is much more mindful, and puts you firmly in the
driving seat of this eating decision.

4. Optimise your sleep

There is not one part of our physiology left untouched by the power of sleep. Sufficient sleep is
important for energy levels and it has a huge impact on our hunger and cravings throughout the day.
A lack of sleep also shows on our face – with more fine lines or a general puffiness. Everyone has
different sleep requirements, but most of us need to aim for seven to nine hours of sleep each night.

Try to avoid screens one to two hours before sleeping. If you do need to work late into the night, use
a pair of blue light blocking glasses to block out the blue light which suppresses melatonin (our
sleep hormone) production by the body. In addition, dim the lights a couple of hours before bed and
use lamps. Furthermore, avoiding eating three hours before bed can also improve sleep.

Including magnesium-rich foods in the diet such as chicken, tofu, chickpeas, oats, chia seeds and
almonds is important; as is being mindful of caffeine intake. Remember that caffeine has a half life
of eight hours, meaning that if you have a coffee at 2pm, half of that caffeine will remain in your
system at 10pm. I’ve worked with many people who have found that reducing caffeine intake has
worked wonders for their sleep.