Holiday Health Tips

What’s the first thing that comes to mind when preparing for holidays such as Thanksgiving and Christmas?  Most people think of traditional foods–turkey, pumpkin pie, ham, Christmas cookies.  These traditions have a way of bringing family and friends together.  However, unhealthy habits tend to be connected to celebrations.  Temptations arise and it’s easy to get out of your daily routine.  With the holiday season quickly approaching, take time to think about some steps you can take to avoid those unhealthy habits.  Here are some tips for a healthy holiday:

  1. Portion control.  Do not eat until you are stuffed.  The key is eating until you are satisfied.  This can be difficult because holiday meals tend to be a buffet or potluck style with many different options.  Avoid going back for seconds. Instead, start with the salads and veggies before going for the carbs and desserts.  This will help take the edge off of your appetite and will decrease likelihood for overindulgence. Another way to avoid overeating is to use a smaller plate.  This tricks your brain into thinking you have more food on your plate than you actually do.
  2. Don’t skip meals.  An empty stomach and a huge buffet of food isn’t exactly a great idea because this may result in overeating.  According to the Academy of Nutrition and Dietetics, people who eat breakfast are more likely to consume fewer calories throughout the day.  If you’re hungry between meals, a small snack such as nuts, yogurt, or fruit, can help hold you over.
  3. Drink water and limit alcohol.  Alcohol adds unnecessary calories and sugar to your intake and it can make you feel bloated.  It can also increase your appetite, which may put you at risk for overeating. Water helps to break down food, which allows your body absorb nutrients.  Drinking water during and after a meal also helps regulate digestion.
  4. Avoid the crash and burn.  After a big meal, it’s easy to take a nap or sit on the couch and relax.  Keep your metabolism and energy up by going for a walk or a jog. This can prevent the infamous food coma.
  5. Don’t beat yourself up.  It’s hard to stay on track during the holiday season.  You can still eat your favorites, just make sure to limit yourself and take small servings.  If you happen to overindulge, don’t feel guilty. Get back on track right away and make sure you’re exercising.  If you’re struggling to get back into a routine or if you want to clear the junk out of your gut that you consumed over the holidays, ask us about our Herbal Cleanse System!  

In addition to nutritional health, your mental health and physical health are also important.  Although holidays are typically seen as a joyful time, they can also be difficult for some.  Depression, loneliness, stress, or the loss of a loved one can make holiday celebrations a battle.  In these circumstances, seeking out help is suggested and encouraged (and definitely nothing to be ashamed of)!  Exercising regularly is also important, not only for your mental health but also your physical health.  It can help prevent chronic illnesses, such as heart disease and obesity, as well as injury.  When shoveling snow, make sure you’re lifting with your knees and not your back.  Stretch and take breaks!  To reduce your risk of slipping on the ice,  walk slowly and be aware of your surroundings.  Stay well this holiday season!

References

www.eatright.org

www.mayoclinic.org

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