A-list nutritionist Gabriela Peacock who helped Prince Harry and Princess Eugenie shape up reveals the easy tips not to overindulge at Christmas – from adding hummus your dinner to opting for figgy pudding

Royal Meg December 24, 2023

95 6 minutes read

A society nutritionist who counts Prince Harry and Princess Eugenie among her clientele has revealed how to keep your diet on track at Christmas, while still enjoying yourself.

Gabriela Peacock, who lives in Notting Hill with her husband and children, says she advocates for a ‘champagne lifestyle with healthy tweaks’, and says there’s no reason not to have a good time in the festive period.

Speaking exclusively to FEMAIL, she said: ‘During the festive period we all overindulge, and are inundated with countless yummy, abundant spreads. Whether this is at a Christmas party or within the comfort of your own home, as a nation we eat more over this period!

‘In fact, research has shown that not only are Western diets typically higher in calories and lower in nutrients, but we are also overeating.

‘Like putting the wrong petrol in a car – we simply cannot function the way we are meant to, and this is only exacerbated around the festive period.

‘However, we can keep our diets under control and still indulge in things we enjoy like a glass of wine or healthy sweet treat without compromising our health goals.

‘The key to achieving this is to eat a variety of vegetables, high fibre carbohydrates, and a lot of good quality protein with your meals to balance your blood sugar levels.

‘This way you can still enjoy your food without the guilt we often associate with holiday feasting.’

Here, she reveals her top tips for not overeating during yuletide…

Gabriela Peacock, who lives in Notting Hill with her husband and children, says balance is key at Christmas

Speaking exclusively to FEMAIL, Gabriela Peacock, said hummus is a great way to stay healthy

Pick fibre rich choices

‘Make friends with fibrous foods!’ Gabriela explained.

‘They’re like the superheroes of your plate, keeping you feeling full and satisfied for longer periods which help you to avoid the energy spikes and crashes associated with refined carbohydrates.

Festive figgy puddings

‘Admittedly, desserts can be a tricky one, so I would recommend selecting smaller portions of your favourite treats.

‘One top tip would be to try incorporating figs into your desserts during the festive season or even stuff them with goats’ cheese for a savoury appetiser.

‘Figs bring natural sweetness and give you an additional dose of fibre to the table!

<!- – ad: https://mads.dailymail.co.uk/v8/nl/femail/none/article/other/mpu_factbox.html?id=mpu_factbox_1 – ->

‘For example, why not try adding quinoa to your Christmas meal. This protein-packed gain is not only a complete protein, but also fantastic source of fibre – try mixing it with roasted veggies for a hearty side dish.

‘Another tasty tip if you like brussel sprouts, roast them with a drizzle of balsamic glaze and a sprinkle of almonds to make them extra fibre-rich!

Dipping starters

‘Hummus is a great fibre snack packed you easily incorporate healthy alternative to a starter.

‘Create a hummus station and add cut up a variety of veggies, like carrots and celery, as well as whole-grain crackers as an alternative to chips.

Drink wine with loved ones

‘I love a good glass of wine – particularly at Christmas with my family so I won’t be recommending a booze free Christmas, unless you really want to!

‘Scientific studies have proven alcoholic consumption can allow for the benefits of a phytochemical called resveratrol (usually more common in red wine), but it’s also associated with relaxing and conviviality when time is spent with loved ones – so why would we give this up during the most family bonding time of all?

‘It’s all about balance and of course totally your preference of course!

‘That said, if you choose to drink, do so in moderation.

‘You can also opt for lighter alternatives or dilute your drinks with sparkling water – a savvy hack to keep you on track throughout a boozy evening!’

The Czech-born former model (right) has a reputation for being a no judgement nutritionist who gets results – while still letting her clients – who pay £270 a session for her sage advice – put their hair down. Her clients include Princess Eugenie (centre). Also pictured Jack Brooksbank

Festive bedtime snacking

‘If you’re going to have a late-night snack over the festive period but don’t want it to affect your ability to unwind before bed, try eating a piece of turkey meat or a couple of spoons of cottage cheese or natural live yogurt’.

‘These are great options as they provide a boost of amino acid tryptophan, a precursor to serotonin, which will help calm the brain and aid sleep.’

Colourful vegetables

‘Finally, I like to fill my plate with a vibrant assortment of vegetables.

‘Whether roasted, steamed, or included in a hearty salad, vegetables offer a plethora of vitamins, minerals, and antioxidants.

‘They add both flavour and nutritional density to your holiday feast.’

How did Czech-born former model Gabriela Peacock become the go-to nutritionist for royals and A-list celebs?

Gabriela started modelling at 15, which was her first introduction to the myths around healthy eating.

‘As you can imagine in the modelling industry, especially a while ago, there was a lot of myths going around how to lose weight,’ she said.

‘I remember being told that I cannot eat anything but green beans in order to lose weight.

‘I moved to London while working for the modelling agency as well, and actually started thinking about going back to school and using my brain more, to get some proper knowledge.

‘Whatever you put in your body will react a certain way, and you need the proper scientific background.’

Gabriela set up her own business after studying science at the University of Westminster.

And she said her success is down to understanding her clients’ busy lifestyle and her flexible approach.

‘You don’t have to turn your life upside down,’ Gabriela explained.

‘Focus on small changes that people can actually achieve.

‘I think that’s the reason why I have a great client list, because I don’t judge anyone.

‘I let my clients do pretty much what they want. I obviously negotiate heavily because, because that’s what I’ve been trained to do. But it’s not good, just to have a knowledge and push it on people too much. You just need to assess as a nutritionist how far you can push someone, and I think understanding that we all want to live life.

‘We all want to have fun, and my clients definitely do.

‘I have a very few clients who have super clean lifestyle and I don’t either.’

<!- – ad: https://mads.dailymail.co.uk/v8/nl/femail/none/article/other/mpu_factbox.html?id=mpu_factbox_2 – ->

Gabriela’s low carb pad thai recipe

gluten free, dairy free

serves 2

1 teaspoon sesame oil

1 egg, beaten

1 large garlic clove, crushed

2cm (1 inch) piece of fresh ginger, peeled and grated

1 red chilli, deseeded and thinly sliced

2 carrots, spiralised

2 courgettes, spiralised

40g (1½oz) bean sprouts

200g (7oz) raw peeled prawns

juice of 1 lime

1 tablespoon fish sauce

to garnish

a small handful of fresh coriander or Thai basil (about 10g/¼oz), torn or chopped

1 tablespoon chopped cashew nuts

METHOD

This is a healthy alternative to the traditional Thai favourite. It contains plenty of fibre and nutrients from the vegetables, and is satisfyingly filling while still being low in calories. Once the ingredients have been prepped, it cooks in a flash.

Place a wok over a high heat and, when hot, add the sesame oil.

Quickly stir-fry the egg, garlic, ginger and chilli, constantly keeping things moving until the egg is scrambled (this will literally be a matter of seconds, so keep an eye on it – things can incinerate at speed in a wok).

Add the spiralised carrots and courgettes, and cook, stirring constantly, for a minute or so.

Add the bean sprouts and prawns and cook for a further 2 minutes until the prawns have turned pale pink. Make sure any liquid from the vegetables has cooked away.

Squeeze over the lime juice and add the fish sauce. Serve immediately garnished with the coriander or Thai basil and the cashew nuts.

<!- – ad: https://mads.dailymail.co.uk/v8/nl/femail/none/article/other/mpu_factbox.html?id=mpu_factbox_3 – ->

Gabriela’s tricolore eggs recipe

The Mediterranean diet is fantastically healthy for the heart and cardiovascular system, because it’s based on the simple, fresh ingredients traditionally used throughout Italy, Greece and Spain. This quick recipe is so easy to throw together – the eggs and mozzarella provide the protein element, while the tomatoes, basil and spinach are packed with phytonutrients.

serves 2

a squeeze of lemon juice

2 eggs

3 large handfuls of spinach (about 220g/8oz), chopped

10 cherry tomatoes, quartered

50g (1¾oz) mozzarella, torn

l handful of fresh basil (about 15g/½oz), torn

2 teaspoons extra virgin olive oil

1 teaspoon apple cider vinegar

sea salt and freshly ground

black pepper

METHOD

Heat a saucepan of water over a medium heat until gently simmering, then add a squeeze of lemon juice and crack in the eggs. Poach for 4 minutes.

While the eggs are cooking, place the spinach in a saucepan over a medium heat, add a splash of water and let it wilt. Drain, squeezing out as much of the excess water as possible, and divide between 2 plates.

Mix the tomatoes, mozzarella and basil together in a bowl and coat with the oil and vinegar. Season and mix everything together again well. Spoon on top of the spinach.

Serve each plate with a poached egg on top.

Source link