BAVINA SOOKDEO
There is no doubt that indulgent meals and festive treats will take centre stage today and into the New Year. Additionally, with Carnival fast approaching you may wonder how one can maintain a balance between savouring holiday delights and staying on track with health goals.
Professional personal trainer, nutrition coach and consultant Abeni Procope offers tips to help you enjoy the season without compromising your well-being.
Procope is a certified TRX (total resistance exercise) instructor, specialising in strength and conditioning as well as weight loss. An IFBB (International Fitness and Bodybuilding Federation) Elite pro-athlete, nutrition has always been a key focus for Procope. Having studied under Precision Nutrition, an internationally recognised institution, she is currently deepening her knowledge through studies in human anatomy and physiology. She creates personalised nutrition plans designed to help individuals achieve their specific goals.
With over 12 years of experience in her field, the nutrition coach emphasises that holiday eating doesn’t have to be unhealthy. She recommends creating colourful plates filled with vegetables and keeping protein intake high while minimising carbohydrates.
“A colourful plate generally means fewer calories,” she explained, adding that portion control is vital for avoiding overeating. “With large feasts and tempting spreads, it’s easy to overeat, especially when food is readily available throughout the day.”
The festive season often brings unique challenges. Procope highlights some common pitfalls that individuals should bear in mind not only during this season but throughout the year:
Overindulgence in sweets: “The abundance of sugary treats like cookies, cakes, and candies can lead to excessive sugar consumption, which may contribute to weight gain and energy crashes,” she said. “Lack of fruits and vegetables in holiday meals are crucial for vitamins, minerals, fibre and the aiding of food digestion.”
High-calorie, low-nutrient foods: She explained that many festive foods are rich in calories but low in nutrients, such as rich gravies, fried foods, and fatty meats. This can result in overeating without providing essential nutrients.
Irregular mealtimes: “Holiday festivities can lead to skipped meals, overeating and later meal timings,” she said. “This in turn can disrupt regular eating patterns and affect digestion and metabolism.”
Alcohol consumption: For Christmas, New Year’s Day and straight into Carnival, the excessive drinking during social events is quite common. “This can add a significant number of empty calories and may lead to poor food choices due to lowered inhibitions,” Procope said.
Mindless eating: “Holiday stress, emotional eating, and mindless snacking can contribute to overeating, as people may eat out of habit and greed rather than hunger,” she said.
To combat these issues, Procope suggests setting early intentions for what you want to indulge in. “Before heading to holiday gatherings and social e
