Christmas, a time of over-eating and drinking!

Christmas, a time of over-eating and drinking!

Christmas, a time of over-eating and drinking! By the time Christmas has arrived you’ve tricked yourself into thinking everything will be fine, a little more turkey and excessive eating then it’s the New Year and it’s time for you to start working out and dieting…or is it? A few obstacles to get around before then.

You have several parties to attend with lots of drinking and eating to be done, after all, it’s Christmas, and this is what we do right?  The works party, a friend`s party and another friend’s party etc. everyone wants to party at Christmas it seems.

After surviving all of these events you have most likely gained a few extra pounds plus your mind is much less likely to respond positively when you do start exercising. You are much more out of shape physically and mentally now than you were before.

Both body and mind are not at their best when the New Year finally comes around and you start working out and dieting, you have spent the last month or so on a food train with no brakes and it’s been going downhill seriously out of control! But it doesn’t have to be quite this bad. Moderation is the key here.

The Impact of Nutrition on Your Health

Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer. By making smart food choices, you can help protect yourself from these health problems.

The risk factors for adult chronic diseases, like hypertension and type 2 diabetes, are increasingly seen in younger ages, often a result of unhealthy eating habits and increased weight gain. Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life.

The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is too important to ignore. By taking steps to eat healthy, you’ll be on your way to getting the nutrients your body needs to stay healthy, active, and strong. As with physical activity, making small changes in your diet can go a long way, and it’s easier than you think! Diet can make or break your fitness goal.

Healthy diet is important to maintain good health

Nutrition plays a crucial role in processes connected to bone formation and maintenance of bone mineral density. The amount of calcium in the body is subject to a dynamic balancing process, including calcium levels in food consumed, the ability of the intestines to absorb it, and its secretion levels through the urine. All these factors influence the biological availability of calcium for the benefit of bone formation and the prevention of bone loss.

The process of bone formation reaches its peak during the first three decades of life. Diet rich in calcium during this period is highly important to achieve an optimal bone mass. Later in life, adequate dietary calcium supplementation is necessary for maintaining that optimal bone mass and for bone loss prevention.

Milk and dairy are considered the most readily available source of calcium in the Western diet. The remaining calcium is usually derived from leafy vegetables, dried fruits, tahini and soy. Calcium from most plants is less absorbable in the human body than that from dairy products. In addition, a small portion of the daily calcium consumption comes from drinking water (tap and bottled).

Most foods are poor in calcium; therefore, it may be difficult to achieve the required amount of calcium on a daily basis, even with a good and balanced diet. Attention should be paid to the fact that some of the calcium-rich foods, such as raw tahini, almonds and sardines, are also rich in calories and fat, and therefore it is advised to limit their consumption.  

Calcium from diet is not fully absorbed by the body. Calcium-rich foods such as legumes, broccoli, spinach, leeks, parsley and green cabbage contain additional nutrients affecting intestinal acidity, and thus reducing calcium-absorption in the body.  Calcium absorption rate ranges between 15%-70% of the amounts present in a particular food.

Calcium absorption potential depends on the overall food ingredients but is also influenced by various physiological and hormonal factors, such as age, vitamin D, stomach acidity and pregnancy. Therefore, calcium absorption potential and its biological availability are no-less significant factors than the original calcium content in food. 

Strong bones are vital to healthy life and life quality in advanced age. Therefore, it is essential to keep a diet rich in calcium early in life and if needed, to consume calcium supplements in order to achieve an optimal bone mass, which will be used as a bone reservoir later in life. An optimal bone condition has a direct influence on reducing the likelihood of bone fractures later in life.

Comfort foods and drinks

A major problem seems to be the fact many people are so hooked on eating certain bad foods or drinks that they really can’t get their heads around the fact that it’s possible to live without them. Everything in moderation, but have you considered the fact your comfort food you think you can’t live without may just be the one reason you aren’t getting results?

I have personally had clients that have been hooked on chocolate, red wine, and of course fried food in general etc. the list is endless. All these things once in a while won`t hurt you, but every day, now that’s an addiction and a big problem.

A healthy diet and exercise really go together, like a perfect marriage if you only have one working it’s not going to work, and will really slow down results, or stop any results altogether. Considering most people are looking for weight loss these days most clients will quit long before they see results because of their inability to follow a structured diet. Diet can make or break your fitness goal.

There’s no Quick Fix!

In the fast pace of modern-day life everyone seems to be looking for a `quick fix` when it comes to exercise, especially weight loss, but in reality, there really aren’t any magical pills or magical diets to get you that look you so desire. Just mainly having the discipline to work out regularly and eat correctly. It’s not that difficult, calories in versus calories out! It’s that simple, unless there’s a thyroid issue of course, but generally speaking it’s a lack of discipline that’s to blame. Diet can make or break your fitness goal.


Hopefully if you enjoyed the Christmas excesses in moderation, you won’t be quite so out of control by the New Year. Limit yourself to a few parties, you don’t need to be drinking and eating every night in excess. Put the brakes on a little here, you can still enjoy yourself but don’t push it to the point of ruining your New Year’s resolution.

Remember? You’re soon going to be exercising and dieting. Don’t fall into that trap of being so out of shape that your mind talks you out of it before you even start. It can, and does happen.

Author: Nigel Taylor

I`m Nigel Taylor – originally from England – owner of The Backyard Gym in Round Rock Texas. We specialize in personal training, kickboxing cardio and self-defense. With over 25 years experience as a personal trainer, I know what works! From weight loss to bulking up to toning up, I can help you get your desired look and achieve your fitness goals. I can also offer you the privacy of a 100% private personal training studio in which to enjoy and get the most out of your workouts.