Derval O'Rourke: Mix it up this Christmas with fruit 'n' stuffing

Plus: a holistic approach to Christmas wellbeing

Derval O'Rourke's Fruit 'n' Stuffing

Wellbeing is a holistic concept that encompasses physical, mental, and social aspects of health. 

Throughout the year I’ve been chatting about wellbeing here in my column and in my online community working with experts to deliver simple, achievable tasks that help us each day. 

This week I will focus on four key areas and how they might impact you at this time of year.

Loneliness

A study in 2023 showed that Ireland was the loneliest country in Europe; a pretty grim finding but one that should make us all sit up and try to change. 

This time of year can bring up feelings of loneliness or isolation. Try to plan things to do each day, whether this is simply jobs that will get you out of the house or meeting someone for lunch or a coffee. 

Also recognising that while these festive days are special, they are also just regular days and they will pass by. 

The Samaritans is a wonderful charity that really helps people at this time of year, and can be contacted by phone for free day or night. 

Pharmacist, businesswoman, and influencer Laura Dowling has a great Instagram page that has discussed loneliness and has fostered a lovely community on her page.

Fitness

Just like everything in life, balance is key. Trying to find any kind of exercise balance at this time of year can be really tricky. 

There’s a massive temptation to slip into ‘I’ll do it in January mode’ but doing small amounts through the next two weeks will stand to your mental and physical wellbeing.

Scientists have tried to quantify for years the ideal ‘dose’ of exercise a day for health, the general consensus falls on 150 minutes per week of moderate to vigorous exercise. 

At this time of year, something is better than nothing so try to keep tipping away with exercise. I worked with a fantastic woman called Donna Dunne this year. 

A lecturer and fitness business owner, Donna’s instagram gives practical fitness advice that is well worth your time over the coming weeks.

Mindfulness

This time of year can fly by in a blur if you aren’t paying attention. Try to keep your senses switched on and engaged. 

Connecting with your surroundings and appreciating all of the different sights, sounds, and smells is a great way to stay engaged in the moment. 

Consider the idea of being and not just doing. I like to list three things that I’m grateful for and write them down. 

There are lots of resources online for tips on being mindful, I’ve worked with Dr Michelle O’Driscoll and her work is very accessible and easy to implement in your day-to-day life.

Nutrition

Trying to maintain a balanced approach to food over Christmas can be really tricky and it can come with a lot of pressure. 

Whether that is pressure to prepare ‘perfect’ Christmas food or perhaps you are someone who worries about potential overindulgence of Christmas. 

In my previous career as a professional athlete, I found Christmas tricky because I was trying to balance it with a fairly strict food plan. 

These days I try to enjoy my food without overthinking it. Daniel Davey is a nutritionist who has worked at the highest levels in sports nutrition, and offers brilliant, balanced insights into food on his Instagram account.

Keeping an eye on yourself as well as the people in your life and what impacts you is really important. Recognising how you can make subtle changes in your routine can make a lovely positive difference to the next few weeks.

Pic: iStock

Wellness Tip: Give your eyes a break from screens, especially important before going to sleep. You may find you have a more restful sleep if you stay away from blue light at least an hour before bedtime.

Fitness Tip: If you are struggling with motivation when it comes to your fitness, try to do something different. Try a new class, walk instead of the gym or swim. Make a change for the next few weeks and monitor how that impacts your motivation.

Fruit 'n' Stuffing

recipe by:Derval O'Rourke

A fruity stuffing alternative!

Preparation Time

 10 mins

Cooking Time

 20 mins

Total Time

 30 mins

Course

 Baking

Ingredients

• 3 tbsp olive oil

• 1 onion, peeled & finely chopped

• sea salt

• freshly ground black pepper

• 1/2 tsp ground nutmeg

• a few sprigs of fresh sage, leaves picked & roughly chopped

• 300g chopped dried fruit and nuts (I love apricots & hazelnuts)

• 1 large handful of breadcrumbs

Method

1. Pour the olive oil into a large pan on a medium heat and fry off your chopped onion for about 10 minutes or until softened.

2. Stir in a pinch of salt and pepper, the ground nutmeg and chopped sage leaves. Continue to fry and stir for another minute or two.

3. Spoon the onion mixture into a large bowl and let it cool completely. Once cooled, add your fruit and nuts and breadcrumbs and use your hands to really work it all together.

4. Once it’s mixed really well, bring the stuffing together into a ball, then cover and chill until you’re ready to stuff the turkey.