A society nutritionist who counts Prince Harry and Princess Eugenie among her clients 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 a 'champagne lifestyle with healthy modifications', and says there's no reason not to have a good time over the festive period.
She told FEMAIL exclusively: 'During the festive season we all overindulge and are inundated with countless tasty, lavish spreads. Whether this is at a Christmas party or in the comfort of your own home, as a country we eat more during this time!
'In fact, research has shown that Western diets tend to be higher in calories and lower in nutrients, but we also eat too much.
'Just like putting the wrong petrol in a car, we simply cannot function as we are meant to, and this only gets worse around the holidays.
'However, we can control our eating habits and still enjoy things we enjoy, such as a glass of wine or a healthy sweet treat, without compromising our health goals.
'The key to achieving this is eating a variety of vegetables, fibre-rich carbohydrates and plenty of good quality protein with your meals to keep your blood sugar levels balanced.
'This way you can still enjoy your food, without the guilt that we often associate with celebrating.'
Here she reveals her top tips for not overeating over the Christmas period…
Gabriela Peacock, who lives in Notting Hill with her husband and children, says balance at Christmas is key
Speaking exclusively to FEMAIL, Gabriela Peacock said hummus is a great way to stay healthy
Choose fiber-rich choices
'Make friends with fiber-rich food!' Gabriel explained.
'They're like the superheroes of your plate, helping you feel full and satisfied for longer, helping you avoid the energy peaks and crashes that come with refined carbohydrates.
Festive figgy puddings
'Granted, desserts can be tricky, so I recommend choosing smaller portions of your favorite treats.
'A good tip is to use figs in your desserts during the holidays, or even fill them with goat's cheese as a savory starter.
'Figs bring natural sweetness and give you an extra dose of fiber to the table!
'For example, add quinoa to your Christmas meal. This high-protein gain is not only a complete protein, but also a fantastic source of fiber – try mixing it with roasted vegetables for a hearty side dish.
'Another tasty tip if you like Brussels sprouts: roast them with a drizzle of balsamic glaze and a pinch of almonds to make them extra fiber-rich!
Dipping starters
'Hummus is a delicious fiber snack, packaged and easy to consume as a healthy alternative to a starter.
'Create a hummus station and add different types of vegetables, such as carrots and celery, and whole-grain crackers as an alternative to chips.
Drink wine with loved ones
'I love a good glass of wine – especially at Christmas with my family, so I wouldn't recommend a Christmas without booze unless you really want to!
'Scientific studies have shown that alcohol consumption can provide the benefits of a phytochemical called resveratrol (usually more commonly found in red wine), but it is also associated with relaxation and conviviality when spending time with loved ones – so why give this up during the most family time of all?
'It's all about balance and of course it's all about your preference!
“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 clever hack to keep you on track on a boozy night!'
The Czech-born former model (right) has a reputation as a non-judgmental nutritionist who gets results – while still letting her clients – who pay £270 per session for her sage advice – hang their hair. Her clients include Princess Eugenie (center). Also pictured is Jack Brooksbank
Festive snack before bedtime
'If you want to have a late night snack during the holidays but don't want it to affect your ability to relax before bed, try eating a piece of turkey meat or a few spoonfuls of cottage cheese or plain live bread. yogurt'.
'These are great options because they boost the amino acid tryptophan, a precursor to serotonin, which will help calm the brain and promote sleep.'
Colorful vegetables
'Finally, I like to fill my plate with a vibrant assortment of vegetables.
'Whether roasted, steamed or incorporated into a hearty salad, vegetables provide an abundance of vitamins, minerals and antioxidants.
“They add both flavor and nutritional density to your feast.”
How did Czech-born former model Gabriela Peacock become the nutritionist of choice for royals and A-list celebrities?
Gabriela started modeling at the age of 15, which was her first exposure to the myths surrounding healthy eating.
“As you can imagine, in the modeling industry, especially a while ago, there were a lot of myths about how to lose weight,” she said.
'I remember being told that I should only eat green beans to lose weight.
'I moved to London while also working for the modeling agency, and even started thinking about going back to school and using my brain more, to gain some good knowledge.
'Whatever you put into your body, it will react in a certain way, and you need the right scientific background for that.'
Gabriela founded her own company after studying natural sciences at the University of Westminster.
And she said her success comes from understanding her clients' busy lifestyles 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 why I have a great client list, because I don't judge anyone.
'I pretty much let my clients do whatever they want. Of course, I negotiate heavily, because that is what I have been trained to do. But it is not good to have knowledge and impose it too much on people. As a nutritionist you just have to judge how far you can push someone, and I think we understand that we all want to live.
'We all want to have fun, and my customers certainly do too.
“I have very few clients who live a super clean lifestyle, and neither do I.”
Gabriela's Low Carb Pad Thai Recipe
gluten-free, dairy-free
serves 2
1 teaspoon sesame oil
1 egg, beaten
1 large clove of garlic, crushed
A piece of fresh ginger of 2 cm, peeled and grated
1 red chili pepper, deseeded and thinly sliced
2 roots, spiral
2 zucchini, spirally shaped
40 g bean sprouts
200 g raw peeled shrimp
juice of 1 lime
1 tablespoon fish sauce
to garnish
a small handful of fresh coriander or Thai basil (about 10 g), torn or chopped
1 tablespoon chopped cashew nuts
METHOD
This is a healthy alternative to the traditional Thai favorite. It's high in fiber and nutrients from the vegetables, is satisfyingly filling, and still low in calories. Once the ingredients are prepared, it will be ready in no time.
Place a wok over high heat and, when hot, add the sesame oil.
Quickly stir-fry the egg, garlic, ginger and chilli, keeping everything moving until the egg is scrambled (this will literally take a matter of seconds, so keep an eye on it – things can burn quickly in a wok).
Add the spiralized carrots and zucchini and cook, stirring constantly, for about a minute.
Add the bean sprouts and shrimp and cook for another 2 minutes until the shrimp have turned light pink. Make sure the moisture from the vegetables has boiled away.
Squeeze the lime juice over it and add the fish sauce. Serve immediately, garnished with the coriander or Thai basil and cashew nuts.
Gabriela's recipe for tricolor eggs
The Mediterranean diet is fantastically healthy for the heart and cardiovascular system because it is based on the simple, fresh ingredients traditionally used in Italy, Greece and Spain. This quick recipe is so easy to put together: the eggs and mozzarella provide the protein element, while the tomatoes, basil and spinach are packed with phytonutrients.
serves 2
a dash of lemon juice
2 eggs
3 large handfuls of spinach (about 220 g), chopped
10 cherry tomatoes, quartered
50 g mozzarella, torn
A handful of fresh basil (about 15 g), torn
2 teaspoons extra virgin olive oil
1 teaspoon apple cider vinegar
sea salt and freshly ground
black pepper
METHOD
Heat a pan of water over a medium heat until it simmers, then add a squeeze of lemon juice and crack the eggs into it. Poach for 4 minutes.
While the eggs are cooking, place the spinach in a pan over medium heat, add a splash of water and let it wilt. Drain, squeeze out as much excess water as possible and divide between 2 plates.
Mix the tomatoes, mozzarella and basil in a bowl and brush with the oil and vinegar. Season everything to taste and mix everything together well. Spoon the spinach on top.
Serve each plate with a poached egg on top.