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Christmas for the Health Conscious

Believe it or not, there is a way to stay healthy, avoid bloating, and not put on 5lbs over Christmas whilst still enjoying the festivities, and not depriving yourself of tasty food. Just follow these tips!

Always Read The Label

You may not be used to doing so, but make sure that you’re reading the ingredients of any product before purchasing, as this is the biggest and most important tip if you want to lead a healthier lifestyle and avoid any hidden nasties. Unfortunately, many brands have now caught on to “trends”, and use rather misleading labels to catch the eye of their customers. For example, a product may have a very large “Organic” or “Vegan” label on the front but usually contains refined sugar, wheat/gluten, and nasty oils.

The same goes for many gluten-free products. Take a look at the ingredients, and you’ll most likely see refined sugars and dairy. This is because the food industry still doesn’t understand that not everyone is in one category. For example, I do not consume dairy, wheat/gluten, or refined sugars, so I have to look that little bit harder (I always find something!).
So, don’t be fooled by the label! Remember, organic doesn’t mean healthy (see example below).

Choose Whole Foods

(As in fresh vegetables etc, not the shop, “Whole Foods”!)

The best way to avoid making bad food choices is to cook from scratch!

This year, Jay and I thought it would be a nice idea to order a (pre-made) Christmas lunch and get it delivered. So I had a look at Whole Foods and various other places where I thought I’d be able to find some healthy options. Man, was I wrong… The ingredients list was off the charts with stuff we couldn’t eat
(see image below). So I gladly made the choice to go ahead and buy fresh veg and meat to cook myself this Christmas.

untitled image

Cooking from scratch puts you in control of making sure that you’re getting good-sourced, high-quality meat and vegetables, as well as getting to decide what oils and seasoning to use, missing out on all those nasty preservatives and unnecessary sweeteners that pre-made meals contain.

By switching from pre-made/processed meals and deserts to whole foods and healthier options, you get to keep all those important nutrients and fiber, leaving you feeling more fulfilled for longer and preventing those energy dips and blood sugar spikes. Cheers to a cleaner, healthier Christmas!

Make sure that you’re including lots of liver-friendly foods such as broccoli, Brussel sprouts, cabbage, pak choi, rocket, cauliflower, kale, etc into your lunch/dinner to aid with your bodies detoxification (as well as help get rid of any alcohol or unwanted substances!). Other foods that aid with liver detox include artichoke, beetroot, garlic, ginger, parsley, coriander, turmeric, and ginger.

Stay Hydrated

Water does seem to take a back seat in the festive season… it’s colder (northern hemisphere) and there are a lot more “fun” and “tasty” drinks to consume around this season, but let’s not forget about the importance of staying hydrated, especially if you are going to be drinking alcohol.

Remember that most of the drinks being served during this time are very dehydrating, so always keep a reusable water bottle close by for regular sips!

Drinking more water can also prevent you from over-eating, as most of the time when we think we’re hungry, we are actually thirsty instead! Not to mention, preventing waking up the next morning feeling awful.
Switching out alcoholic drinks for water (or kombucha) instead can also prevent bad food choices…

If you’re looking for some extra flavor, try some Christmas blend herbal teas

Stay Active

Just because it’s Christmas, doesn’t mean that we have to stay in and lounge on the couch all day! Try going for a long walk before lunch,and even after your main Christmas meal to get some fresh air and help with digestion.
This is the beauty of “Active Recovery Days”. You can choose a low-intensity activity to get your blood flowing and keep things moving, without going all-out as you would for a workout.

By choosing to do some light activity on Christmas and Boxing Day, you not only maintain the discipline that you have had throughout the year, but it makes you feel better so that you don’t have to rely on endorphins released from food consumption alone!
Try taking a walk through your local park, if you have one, or do a morning mobility session and see how much better you digest and feel later on!

Healthy Alternatives

They’re out there, now more than ever. We literally have a healthier alternative to almost everything that we traditionally eat over the Christmas period. You just have to look for them! This is great news for us health-conscious, Christmas food-lovers, as now we don’t have to miss out or sacrifice on quality and taste.

Here are some easy switches to bear in mind for when you do your Christmas food shopping if you’re looking for healthier options this year!


  • Pre-prepped Turkey (seasoned) FOR Frozen/Semi-Frozen/Fresh Turkey (not seasoned)
  • Processed/Cured Meats FOR Save more room for the turkey!!
  • Mashed Potato FOR (DF) Sweet Potato Mash with Almond Milk
  • Stuffing FOR GF Stuffing, (or) Nut Roast
  • Cranberry Sauce FOR Homemade (Refined Sugar-Free) Cranberry Sauce with Coconut Sugar/Orange Juice
  • Christmas Cake/Pudding FOR DF, RSF, GF Homemade Chocolate/Avocado Mousse Desert (raw cacao powder, coconut sugar, avocado, almond milk, vanilla extract)
  • Mince Pies FOR GF/RSF Mince Filling, GF Pie Base
  • Alcohol FOR Kombucha/Christmas Herbal Teas!

The ‘Phase SiX Christmas Lunch’

Here’s what Jay and I will be eating for our Christmas lunch this year!


  • Free-Range/Organic Turkey Breast
  • Sauteed Garlic Tenderstem Broccoli
  • Roasted Rosemary and Thyme Potatoes & Butternut Squash
  • Roasted Brussels Sprouts

(All will be cooked in coconut oil or olive oil ((apart from steamed veg and mash))



(All foods are refined sugar, dairy/lactose, and gluten/wheat-free)

BONUS TIP! Pick yourself up some good quality digestive enzymes, as these will really help to break down and digest all the fats (good fats I hope!), carbs, and proteins over the holiday
s, aiding with any bloating (obviously try to reframe from causing the bloating in the first place!) and making sure that you’re absorbing all the nutrients. The brand we buy can be found here.



Steph & Jay Rose x

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