The holidays are a chance to let our hair down, relax and pamper ourselves. But we all know that three-course breakfasts, endless baguettes, daily ice cream treats and earlier-than-ever wine hour can take a toll on our waistlines. So what if you don’t want to come home with too much physical baggage? We asked Harley Street nutritionist Kim Pearson, who specializes in weight loss and maintenance, how to take a great break, try some tempting treats and feel just as good on the flight home as you did on the way out. Harley Street nutritionist Kim Pearson, who specializes in weight loss and maintenance, advises taking a great break and enjoying some tempting treats The holidays are a chance to let our hair down, relax and pamper ourselves. But we all know that daily ice cream treats can take a toll on our waistlines Here are her top tips to help you avoid getting that dreaded holiday half stone. . . GO TO AIRPLANE FOOD “My budget airline in-flight meal was delicious,” who ever said. Unless you’re lucky enough to travel first class, airline catering is unlikely to be any tastier than the little plastic tray it comes with. Being at altitude on a flight affects our ability to taste sweet and salty foods, meaning airline meals often contain higher levels of salt and sugar than food at ground level, making them very unhealthy. What I always advise my clients to do is to pause and think “is it really worth it?” before eating something that is not nutritionally optimal. Are you honestly going to get any pleasure out of that salty, soggy lasagna and hard bread? If it’s a short flight, then you may not need to eat at all. If it’s a longer flight then I suggest grabbing a Pret, Itsu or Boots at the airport and picking up something tastier and healthier – a salad, some raw nuts or even a bar of dark (at least 70 per cent cocoa) chocolate. Focus on that first, happy glass of ice wine or bubbly you’re about to enjoy when you arrive at your destination. ATTENTION AT THE BREAKFAST BUFFET Stretching the length of the dining room and munching on everything from waffles and pastries to sausage and bacon, overindulging at a hotel breakfast buffet is easy. If your willpower isn’t great, why bother? If room service is offered, it may be worth having breakfast in your room and ordering just one dish to avoid the temptation to make multiple trips to the buffet. And definitely try to avoid it if you’re hungover — you’re more likely to overeat, send your blood sugar through the roof, and a few hours later be back in stitches and reaching for those Danish pastries you put in your pocket. Kim says that if room service is available, it might be worth having breakfast in your room and ordering just one dish If you’re going to the dining room, be sure to start with protein – like an omelette. This will fill you up and stop you from over-allocating. If you start your morning with refined carbs like toast or fruit juice, your blood sugar will spike, making your body less efficient at burning fat — so save the plate of fruit for the end of the meal, if you need it at all. There’s no need for a three-course breakfast — remember you have a fortnight to try all the different options. A good tip is to save the indulgent dish – waffles and pancakes, perhaps – for the last morning. It will be a great last breakfast and you won’t be able to repeat it the next day! MAKE YOUR ICE CREAM EXTRA CREAMY Who doesn’t enjoy delicious ice cream on vacation? But if you’re someone who always opts for sorbet, then think again – it’s not the healthiest option you might think. Sorbet is pure sugar. If you want ice cream, then have the real thing, which will contain fat and some protein to slow the release of sugar. Have it in a cup, not a cone and if you choose a really tasty flavor then you won’t need to add extras like sugary sprinkles and syrups. Incorporate it with a walk – your muscles will use the sugar for immediate energy, instead of storing it as fat. BREAK THE BUBBLE Kim advises that Brut Nature is the driest champagne you can get, followed by Extra Brut – the drier, the lower the sugar content It’s a given that most of us will drink more alcohol on holiday than usual. Don’t worry, I’m not going to tell you to stick to sparkling water, but I do advise you to set yourself a drinking deadline. For example, some of my clients decide they won’t have their first drink until 5pm. Breaks abroad are special occasions, so why not celebrate with some champagne or a crisp dry white wine? Any wine labeled as “dry” must have no more than five grams of sugar per liter, which means less than a teaspoon per bottle. Brut Nature is the driest champagne you can get, followed by Extra Brut — the drier it is, the lower the sugar content. And if you’re a stickler, try this trick: order a glass of water and, if you’re right-handed, put the water on your right side and the alcohol on your left. It will slow down your drinking as you will naturally reach for the glass of water more often. Kim says: “Sorbet is pure sugar. If you want ice cream, then have the real thing, which will contain fat and some protein that will slow down the release of sugar…” REJECT BIBLES TO AVOID SNACK ATTACK When was the last time you had a crisp? How about a single, salted peanut? A trifling cookie? It’s not happening, is it? If you’re staying in a smart hotel or visiting an upscale bar, then you might receive a tray of nibbles when you order a drink. Once they’re right there in front of you, chances are you’ll continue to mindlessly dive into the salty snacks and not even register that you’re eating them. So do yourself a favor and ask your waiter to take the tray. On the other hand, if there are olives on offer, help yourself! They’re high in good fats, but they don’t have the punchiest factor of chips or salted nuts, meaning you won’t be eating dozens of them. DAILY ENJOYMENT INCLUDING THE FLAVORS No one wants to feel deprived on vacation, but equally, no one wants to come home a dress too big. Treating yourself daily is something you might want to try. The simple act of choosing something and giving yourself permission to enjoy it will give you the opportunity to enjoy your treat guilt-free. Often, when we have an unplanned indulgence, it can lead to feelings of guilt followed by a “to hell with it” attitude — and before you know it you’re eating too many of the wrong things with abandon. Settle for something you’ll love – savor every bite and stop eating as soon as you start to feel full. Avoid eating to the point where you are ready to be kicked out of the restaurant. BECOME FRIENDS WITH YOUR BARTENDER If your vacation plan is to drink cocktails by the pool, then it’s a good idea to befriend the bartender. “Mixologists love a challenge and you’ll be surprised how easy it is to enjoy a refreshing cocktail that isn’t full of sugar,” says Kim Some classic cocktails, like the pina colada, can contain more sugar and fat than a slice of chocolate cake. Instead, ask your bartender if they can make something without sugar, juice or syrup. Once, the bartender at my vacation hotel hollowed out a coconut, mixed some of the flesh with coconut water, and added a shot of Malibu and Bacardi. It was so delicious they added it to the menu. Mixologists love a challenge and you’ll be surprised how easy it is to enjoy a refreshing cocktail that isn’t full of sugar. TAKE CONTROL OF ALL-INCLUSIVE If you’re embarking on an all-inclusive holiday or cruise where food and drink are part of the package, then the temptation is to ‘get your money’s worth’ by eating and drinking what’s in front of you. Instead of going blindly into a restaurant, study the menu beforehand, choose what you’re going to eat and stick to it. This will save you from feeling overwhelmed by choice. Before you grab a snack or drink, pause to see if you’re really hungry or just eating out of habit. Careless grazing is not as enjoyable as enjoying food when your body needs it. Kim says: “Don’t jump on the scale as soon as you get back. Flying can cause us to retain water, meaning you may be carrying water weight rather than fat…” Instead of thinking, “I’ve paid a premium, so I’ll eat everything,” think, “I’ve paid a premium, so I’ll ask the chef to make something just for me.” If you order off the menu, you’ll feel like a VIP and be able to eat something delicious and healthy – a steak and a salad perhaps – made just for you. DON’T BRING HOME BAD HABITS The holidays are over — but don’t be tempted to stay in vacation mode. Often, we arrive home to an empty fridge and order takeout or continue to drink wine with every meal. Draw a line in the sand and settle for a day to go back to normal eating and drinking. If you’re arriving home on Friday, stop those holiday habits on Monday. WAIT ONE WEEK BEFORE WEIGHING Don’t jump on the scale as soon as you get back. Flying can cause us to retain water, meaning you may be carrying water weight rather than fat. Many of us also suffer from holiday constipation, often as a result of dehydration. Instead, wait five to seven days for a more accurate reading. kim-pearson.com
