LifeForce Nutrition’s tips for surviving the festive season!


Christmas is one of my favourite times of the year, you see people you haven’t seen in ages, cosy nights in with your loved ones, friends and families have get-togethers and parties, the atmosphere is a happy festive one. Christmas is also a time where over-indulgence in food and alcohol becomes the norm, and this can take its toll on you, especially if you are not used to eating rich foods and drinking mulled wine at every turn! So, here are some simple, easy tips to help you survive this festive season!

  1. Alcohol – most people consume more alcohol around this time of year, with Christmas parties, family gatherings etc., there’s always an excuse to pop a bottle of fizz! Alternating your drinks with a glass of water will help to maintain your hydration levels, and reduce the chance of a hangover and help you feel less “tired”! It will also reduce the amount of alcohol you will consume too. Opt for clear spirits with soda water, or add sparkling water to your white wine to make a spritzer.
  2. Sugar & processed foods – in terms of weight gain (along with alcohol) these are the foods that do the most damage over Christmas. There is an abundance of cakes and chocolates EVERYWHERE! They’ve been in the shops since the end of October for heaven’s sake!! If you are someone who can’t resist these items, don’t buy too much for your own home, as you will only feel the need to eat it, and when you go out, avoid the sugary options on the menu.
  3. Batch cook and freeze – there comes a point over Christmas where everyone is looking forward to getting back to their regular routine and eating a little healthier again! To help this process along, batch cook and freeze some healthy meals such a warming soup or stew, or a vegetable curry. tea
  4. Don’t forget your vegetables – Christmas is a time we put extra demands on our bodies, we are busier in general for many weeks, so it’s vital that you supply your body with lots of micro-nutrients to get you through this busy season to avoid feeling run down or under the weather. A variety/rainbow of vegetables every day will ensure your body is getting what it needs to survive the silly season! Aim for between 5 and 8 portions per day.
  5. Make time for exercise – making sure you squeeze in that hour of exercise over the festive season will keep you feeling fit, and burn off those excess calories being consumed. Exercise helps to reduce stress (and let’s face it, we all have plenty of it at Christmas!) and increases serotonin levels in your brain, giving you that warm fuzzy feeling we all love!
  6. Catch some Z’s – If you are lucky enough to have some time off over Christmas, why not make the effort to relax a little and even take some power naps during the day. The overall result will be more energy, and less exhaustion heading into January 2017

Wishing you all a very happy and healthy Christmas 2016

Joanne x ♥


Winter Wellness – Simple Tips for Surviving the Winter!


Winter Wellness – Simple Tips for Surviving the Winter!

At this time of year, everyone seems to be sneezing and sniffling! The temperature changes, and we get our hats and scarves out to wrap up and keep warm. But is there anything else we could be doing to stave off the common cold? The answer is a resounding YES!

  1. I’m only going to say this once, if you have a cold, antibiotics will not help you!! Antibiotics are used for bacterial infections, a cold is caused by a virus, and antibiotics will not kill a virus.
  2. It sounds simple, but keeping yourself warm is important. When we get a “chill” it weakens our immune system and we may be more susceptible to the viruses that cause a cold.
  3. Keep your digestive system happy! Using your chicken or beef bones to make a bone broth is an excellent way to boost your immune system. Bone broth keeps the helps to improve gut health, which we know is essential for a healthy immune system.
  4. Get some Vitamin C into you! Vitamin C is one the best immune boosting vitamins. Get this from citrus fruits, green leafy vegetables (kale, broccoli, Brussel sprouts), bell peppers, to name a few.
  5. Ensure you get out into the daylight, we receive Vitamin D from the sunlight. Unfortunately, in Ireland during winter, sunlight can be a scarce commodity, so when the sun is shining, make the most of it. Supplements with Vitamin D3 during the winter months is also an option.
  6. Limit your sugar intake. Excess sugars in the diet dampen our immune system and also interfere with healthy gut bacteria, which is essential for a healthy immune system.


For more information or individual advice on how to boost your immune system, please contact Joanne on