Small steps now for a smoother start in the New Year.
The goal this holiday season isn’t deprivation; it’s preparation. Think of this break as a “test drive” for the healthy habits that will support your surgery success.
Aim for maintenance, be kind to yourself, and enjoy your time with loved ones.
🍽️ EATING: The “Protein First” Strategy
✅ Prioritise Protein At holiday meals, eat your protein source first (turkey, ham, seafood, eggs, tofu). This triggers feelings of fullness fastest.
✅ Veggies Second Move on to salads and non-starchy vegetables next.
✅ Carbs Last Save starchy carbohydrates (potatoes, bread, stuffing) for the very end of the meal, if you are still hungry.
✅ Master the “Chew” Practice eating slowly and chewing every bite thoroughly until it is paste-like. Put your fork down between bites.
💧 DRINKING: Minding the Gap
✅ Practice the 30/30 Rule Try to stop drinking fluids 30 minutes before you eat, and wait 30 minutes after you finish a meal.
✅ Hydrate Smartly Prioritise water throughout the day to stay hydrated.
✅ Pace the Party Drinks Alcohol and soft drinks are calorie-dense. If you are having a festive drink, alternate every glass with a glass of plain water.
✅ Watch the Fizz Start weaning off carbonated beverages now; bubbles can be uncomfortable post-surgery.
🚶 EXERCISE: Movement as Medicine
✅ The Post-Meal Stroll A gentle 10–15 minute walk after a large meal helps manage blood sugar and aids digestion.
✅ Social Movement Instead of sitting all afternoon, suggest active family fun—backyard cricket, a swim, or a walk to look at Christmas lights.
We look forward to seeing you in the New Year!
