Give your loved ones (and yourself) a forever gift this Christmas!

Christmas is fast approaching! We’re pleased to share exciting news, a feature in Playtimes magazine that includes Health Nation’s expert tips on how to enjoy a healthy holiday, and advice to ensure the joyful season is stress-free!
 
What’s New
We’re stoked to welcome Joe McLean, our first male Health Coach, to the team! With a BSc. in Exercise Nutrition and Health and an extended diploma in sports and health, Joe’s specialist areas include sports nutrition, nutrition and cardiovascular health, weight management, pregnancy & early life microbial exposure.
Joe is ready and waiting to help you realize your health and wellness goals! Contact him here.
 
The ultimate Christmas Gift

Some gifts are good for Christmas; others are great for a lifetime. Give your nearest and dearest a forever-gift this festive season: optimal health, happiness and balance.
If you’ve watched a loved one struggle with health issues, excess weight or unhealthy cravings, a consultation with one of our health coaches is THE perfect present to get them looking and feeling their best in 2018.
Contact us here to purchase a one-to-one tailored programme your loved ones will truly appreciate!
 
12 (Days of) Christmas rules to survive “The most wonderful stressful time of the year…”  
It's that time of year again! T’is the season to be jolly! The Christmas trees are up, children are finishing off their notes to Santa, and loved ones across the globe are preparing to reconnect over a full-on festive feast.
Let’s be honest, though: the season isn’t all fun and games. End-of-year deadlines are looming, Christmas shopping is anything but relaxing (remember, we’ve got you covered on that front!), and spending time with ‘those’ relatives is the last thing you really want to do. Then there’s all the rich food, excess alcohol and the need for everything to be picture perfect. It’s no wonder some people rate Christmas as more stressful than moving house or being burgled!

Here’s our gift to you: twelve tips to help you leave the stress behind to not only survive but thrive during the festive season!

1. Plan ahead and be organised. We like making lists as it makes us feel in control. Decide what can be done now and in advance. Many recipes can, at least in part, be made ahead of time and frozen thus reducing tasks in the immediate run-up to Christmas Day. 
   
2. Don’t be afraid to ask for help.  Delegate the responsibility for certain tasks to other family members to reduce your workload. Ask them to bring a dish, hand out canapés, or top up your guests’ drinks. People like to be involved especially those that are a little on the shy side.    
3. Buy online. We don’t know about you but shopping for gifts during the mad Christmas rush is way too stressful for our liking. Amazon can be your best ally! Also, get that food order in early if you are cooking as the most popular delivery slots get booked up fast!
4. Have a healthy eating strategy. If you don’t want to pile on the pounds over the holidays, we suggest the following: Before eating out at a restaurant, look up the menu and work out what’s best for you in advance. Avoid the breadbasket, ditch the potatoes/fries and opt for an extra side dish of vegetables instead. If you wish to indulge in dessert, sharing is fun! Or have a couple of mouthfuls and really savour them. If you’re attending a party at a friend’s home, knock back a glass of water and a protein-filled snack (hummus or apple slices with nut butter is one of our favourites) before you go. This way, you won’t be tempted to overindulge on the less healthy crisps and canapés
   
5. Sleep.  Yes we know Christmas is a time for partying but do ensure that you get your full 7 to 8 hours sleep as often as possible. When necessary, compensate with a 20-minute powernap in the afternoon before your next party. This will keep your hunger hormones at bay: when we don’t sleep well, we are more likely to overindulge on carbs and cookies and eat more. Plus, sleep deprivation over a period of time means you are on a shorter fuse – one that is more likely to blow if things don’t go to plan. 
6. Exercise.  Christmas is a time to eat, drink and be merry for many. It’s no wonder exercise routines can fall by the wayside. But if you want a smooth, stress-free holiday, exercise is a must to burn off hormones such as cortisol and adrenaline and produce mood-enhancing endorphins. A simple walk after an indulgent meal in the crisp, fresh air will burn off those extra calories and lift your mood. 
7. Have some down time.   In between endless visits to see relatives or entertaining at home, we all need a moment to stop, breathe and recharge. Schedule ‘me’ time in. Watch a movie, read a book, practice yoga or meditation. Do whatever you need to keep your sanity in check. Figure out some pre-planned excuses to escape from proceedings that get too stressful. Check in on a neighbour, leave the room to call a friend. Even ten minutes away from a situation will give you a chance to clear your mind and regain control.
8. Embrace your relatives and friends.  Hugging releases oxytocin - the feel good and loved hormone that puts you in a contented and calm mood. Literally ‘embrace’ your guests and relatives when you see them. 
   
9. Eat, drink and be merry.… Well, we’ve said our piece on eating so we’re not going to be party poopers! What I will say though is alcohol wreaks havoc with anxiety. Have your champers but remember to drink plenty of water in between. Knocking back as much water or juice as alcohol as will help you to stay hydrated, feel positive, and cope better with stressful situations. 
10. Don’t beat yourself up if things are not perfect. ‘Good enough is good enough’. Because, the truth is, perfection doesn’t really exist. Perfection is only ever someone’s opinion, and we can’t control the opinions, thoughts and feelings of other people (we really can’t). Life is messy, not perfect, and sometimes it’s those quirky little imperfections and even *gasp* ‘mistakes’ that make life so interesting and beautiful and teach us so much. So make peace with your wonky tree, overcooked Christmas pud, and slightly too-tight festive jumper: if it’s good enough, it’s good enough.
11. Unplug. Make Christmas a time to unplug, recharge and switch off from social media for a few days. Spend some time focusing on real life and the people around you. Use it as an excuse to forget about the wider world for a while. It’s a great way to give yourself a mental break.
12. Be grateful. At the end of every day over the holidays make a note of three things you’re grateful for; things you appreciated or that went well. It feels good, it helps to train your brain to automatically look for more positive things, and it’s been proven to lead to a happier more satisfied outlook. What better way to start the New Year?

​

Recipes

T’is the season for cranberries

We’ve got two delicious recipes to share with you in the lead up to Christmas. Both contain our all-time festive favourite: the cranberry.
 
Five times (yes five times!) the antioxidant capacity of broccoli, cranberries are brimming with nutrients. They counteract free radicals, support the body’s immune and detoxification systems, lower cholesterol and work hard in the fight against cancer, heart disease and Alzheimer’s. According to research, three servings of cranberry juice per day can increase blood levels of antioxidants by up to 121%. Renowned for treating urinary infections, they also inhibit the growth of bacteria Helicobacter pylori in the digestive tract and fight viral infections and the flu.
 
Humble in size yet huge in flavour and benefits, cranberries are great for boosting your immune system when you’re partying away.
 
Throw them in smoothies and salads, use them to make salad dressings and sauces, or just eat them raw with nuts as a delicious and healthful snack. Try to buy organic where possible. When drinking juice ensure it is at least 20% undiluted and unsweetened. If you prefer it sweeter, add a drop of stevia to taste.
 
Cranberry Orange Relish with a Spice of Ginger
 
Based on recipe by Diane Morgan from Fine Cooking, modified by HN’s culinary expert, Yelena Zakharova.

This versatile relish is more tart than sweet and goes well with turkey, beef or chicken. Any leftovers can be used in muffins, stuffing, or breakfast. Healthy, delicious and nutritious, cranberries are full of anti-oxidants.  So good, and so quick and easy-to-make!
​
Ingredients:

• One 12-oz. pack fresh cranberries picked over and stemmed
• 1 small navel orange, including the peel, washed, cut into eighths
• About 1/3 cup roughly chopped crystallized ginger
• 1/4 tsp. minced fresh ginger
• 1/8 tsp. cinnamon
• 1 Tbs. maple syrup
• 1/4 tsp. sea salt

1. In a food processor, combine the cranberries, orange, crystallized ginger, sugar and salt.
2. Process until coarsely ground, stopping once or twice to scrape down the sides of the bowl.
3. Transfer to a serving bowl, cover, and refrigerate until ready to serve.

​

Refreshing Leftovers Festive Salad

This is perfect when you want something light after indulging in the festive goodies but have leftovers to use up.

• Bunch of kale
• 1 small apple (any variety, we prefer green)
• 1 small pear
• ½ cup dried fresh or dried cranberries
• A few leaves of fresh basil
• Lemon juice (sprinkled over the apple/pear to stop them from turning brown)
• ½ cup of walnuts
• Season to taste with salt and pepper
• Leftover cooked Brussel sprouts
• Leftover cooked broccoli

Optional:

• Add shredded leftover turkey sprinkled on top
• Add some feta or goat cheese
• Substitute pine nuts or pecans for the walnuts

Dressing:

• 2 or 3 Tbsp extra virgin olive oil
• 1 Tbsp balsamic vinegar (optional)

1. Slice your apple and pear into thin slices. To prevent browning of the apple & pear, put them in a shallow bowl of water with lemon juice while you are preparing the rest of the salad.
2. Mix all the rest of ingredients together
3. Mix the olive oil and balsamic vinegar and sprinkle over as you are ready to serve.

 
And that’s not all from our resident master-chef!
 
Health Nation in the News
This month, Playtimes magazine invited us to share our top tips to enjoy a healthy, happy winter holiday. Read it here!​

From all of us at Health Nation, have a happy, healthy Christmas!