Eating slowly does it

We may be conditioned to expect to put on weight over Christmas but, with a little exercise, that need not be the case, writes MARESE MCDONAGH

CHRISTMAS WAS spoiled for many people last year when some genius came up with the notion that a brisk four-mile walk was necessary to walk off the calories contained in one mince pie.

Indeed the festive season could well be ruined for many people by other shock-horror facts about the cholesterol-soaring potential of an ounce of goose fat or the damage a teaspoon full of brandy butter can do to your already expanding midriff.

Tempting though it may be for us less disciplined souls to stick our heads in the sand – or under a duvet with a tin of Cadbury’s Roses – when the damage is done, nutritionist Paula Mee thinks that’s a bad idea.

“I think we are conditioned to expect that we will put anything from 2lbs to 5lbs on over the Christmas period but we don’t need to,” she insists.

“If you consume an extra 500 calories you can jog or walk it off. Mind you, to have the desired effect you need to be walking at a pace where it’s difficult to chat. Otherwise it is relaxation, not exercise, which is also fine if you need head space or to de-stress.”

For those of us already mentally ticking off the excuses – bad back, arthritic limbs, no time – Mee believes everyone, no matter what their age or physical condition, is capable of finding some form of exercise to help them keep in shape.

“I think it is important for everyone to talk to their doctor about what kind of exercise suits them – that’s just as important as taking the prescription for your medication.”

Margaret McLoone, co-ordinator of the public health and health promotion course at the Institute of Technology, Sligo, agrees with Mee that you don’t have to be super fit or prepared to tog out in order to be active and burn off those spare calories. “Everything counts from parking at the far end of the car park and walking to the shops, or taking the stairs in the shopping centre rather than queueing to use the lift,” she points out.

Recent research (Slan 2007) found that the main barrier to physical activity for Irish adults was “having no time”.

McLoone and Mee point out that almost everyone has a few days off at Christmas – time which could be used for a walk with family or a game of five-a-side with the visiting relatives as easily as relaxing in front of the fire with a couple of selection boxes.

“It’s significant that children whose parents are active are more than five times as likely to be active than those whose parents are not,” says McLoone. “Being active does not have to be expensive – a winter nature trail with the children over the school holidays won’t cost anything.”

Inevitably at Christmas thoughts turn to food and the experts say there is absolutely nothing wrong with the traditional Christmas dinner but the key to not ballooning like an over-stuffed turkey is not to have supersized portions.

Mee recommends a starter, like Parma ham and melon, followed by a light soup. “Turkey is healthy, breast is leaner than leg but leave the skin off and it is a good idea to have half the plate covered with vegetables.”

She also recommends using low fat milk, rather than double cream or loads of butter, for mashed potatoes, and olive oil rather than the more fashionable goose fat for roasties.

People should relax over the main meal and eat slowly. “Sales of indigestion tablets rocket at this time of year because we consume so much rich food and because of the sheer volume,” says Mee.

Mee believes that sauces and dips do the most damage. “A slice of plum pudding or Christmas cake contains dried fruit, which is good, but it is the brandy butter or the double cream which is the problem,” she stresses. Low fat custard has 2.9g of fat per 100mls while brandy butter has 40g per 100mls, she says.

“Fat is an issue – not just for people worrying about weight – but for people with high cholesterol or heart issues or circulatory problems.”

Those with type two diabetes should also beware of fat as well as sugar.

All the experts are adamant that keeping an eye on portion sizes is all important and that it is a bad idea to fill the shopping trolley with gallons of fizzy drinks and multi-packs of crisps because, if they are in the house, they will be eaten.

The phenomenon of supersized portions is everywhere now and Mee warns that a family trip to the cinema or the bowling alley should not necessarily involve buckets of popcorn or the kind of junk food you would normally not let into the house.

She does not think that people should spend the festive season trying to keep a ledger of calories consumed versus those walked off.

“It’s too simplistic to say that you have to walk four miles if you eat one mince pie,” she stresses. “The point is that if you exercise regularly you build up lean tissue in the body and your metabolism is better.

“The reality is that you probably won’t lose weight over Christmas but your target should be not to gain any.”

Those who do should probably remember the words of (the well corsetted) Scarlett O’Hara. “Tomorrow is another day.”

www.paulamee.com for advice on how to survive Christmas

The National Physical Activity Guidelines for Ireland (2009) at www.getirelandactive.ie and www.littlesteps.eu