Introducing Thrive’s SPROUT Strategy™ for nutrition at Christmas

Eat, drink & be merry at Christmas without wrecking your body
Ian Locke
Ian Locke
Dec 21, 2020

There’s a reason so many people start a health and fitness campaign in the New Year, and it’s often the excesses of the Christmas period bringing home how unfit they feel.

Introducing Thrive’s new SPROUT Strategy™

If you want to emerge from the festive fortnight feeling fresh for the year ahead, then the SPROUT Strategy™ is for you. By simply following our 6 rules for eating and drinking over the Christmas period, you’ll hit the New Year in better shape than you would have ordinarily.

It’s easy, free to participate, no foods are banned and you won’t have to eat sprouts!

Start the day with a high protein breakfast

is for Starting the day with a high protein breakfast

Getting a big dose of protein for breakfast helps fire up your brain, kick starts your gut & immune system and helps you make healthier food choices later in the day.

Options to consider include:

  • Greek yogurt with berries
  • Scrambled eggs and smoked salmon
  • Omelette with leftover chicken, beef, or fish from last night
  • Veggie smoothie with a scoop of protein powder

Prioritise eating veggies and protein

is for Prioritising your veggies and protein

Most people eat too little protein for optimal health, and yet it is the food group that is least likely to turn to fat, more filling and uses more calories to process than carbohydrates and fat.

Non-starchy vegetables (i.e. excluding potatoes and the like) are full of the vitamins and minerals we need to function properly, including processing the protein we eat. You cannot overdose on non-starchy vegetables. Aim for three fists of non-starchy vegetables with your main meal.

When you tuck into your Christmas dinner, eat the protein and non-starchy vegetables first. Then if you have space, go for the potatoes, stuffing, chestnuts, Yorkshire puddings.

Regulate mealtimes to limit bingeing

is for Regulating your mealtimes to limit bingeing

Missing meals on the basis you’re going to eat later generally ends up with people eating more calories than if they didn’t skip meals. By going hungry, your blood sugar will drop and you’re more likely to snack, drink or overeat when you have the opportunity.

Eat smaller but regular meals to reduce the risk of bingeing.

Offset sofa time with outdoor time

is for Offsetting your sofa time with outdoor time

If exercise at Christmas for you is reaching for the bowl of nuts, then it’s time to get off the sofa and go for a walk. A brisk 20-30 minute walk before meals will encourage you to eat less. It’ll also awaken your brain so you’ll be able to guess all the cracker jokes!

Don’t underestimate the power of fresh air.

Understand that drinks have calories too

is for Understanding that drinks have calories too

All alcoholic drinks have calories, so choose carefully:

  • 570 calories in a bottle of wine
  • 239 calories in a pint of lager
  • 178 calories in a Snowball (aka Christmas in a glass)
  • 97 calories in a gin and tonic (and that’s a pub measure…)
  • 265 calories in a glass of eggnog (whatever that is)

Keep your alcohol calories in check by drinking water, keeping your glass out of reach, or only drinking after the meal.

And be careful with non-alcoholic drinks too:

  • 139 calories in a can of coke
  • 168 calories in hot chocolate (without loading with cream, marshmallows, etc.)
  • 55 calories in a small glass of orange juice

Take joy not guilt from food and drink

is for Taking joy, not guilt, from food and drink

If you’re going to beat yourself up for overindulging, then don’t do it. Eat mindfully, enjoy what you eat, accept that you may be bloated, lethargic, a little heavier the next day and move on.

Feeling guilty afterwards can make it harder to get back to healthier habits around food. Of course, if you want our help in starting 2021 in the best direction for you, then you know where we are!

Are you ready to thrive?

SPROUT System for Christmas

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