Staying healthy during the holidays can be a challenge due to festive gatherings, delicious but often unhealthy food, and disrupted routines. However, with a bit of planning and mindfulness, you can maintain your health and well-being. Here are my tips to staying healthy throughout the holidays as an integrative nutritionist and trainer.
Leave the All or Nothing Mindset Behind
This may be the most important tip. Many people like to approach health with an all or nothing mindset. The moment you can learn to turn this mindset off and transition to a balanced mindset regarding nutrition, fitness and wellness, you will have unlocked the secret to how the healthy people maintain good health. An all or nothing mindset is incredibly detrimental to not only your metabolism but your mental health and your relationship around food. Understand that the journey to good health is just that, it’s a journey. It takes time to change habits. The small healthy choices that you make over time, add up and make a huge difference, I promise. This is also the best approach if you want it to stick. So my number one tip to staying healthy through the holidays is to get rid of the all or nothing mindset. Start transitioning to those small healthy habits like getting 7-8 hours of sleep a night, building a healthy balanced plate, eating enough protein, drinking enough water and nurturing your mental health.
Self Care Favorites + How to Prioritize Self-Care
Sleep: Aim for 7-8 hours of quality sleep each night. Lack of sleep can affect your metabolism and increase cravings.
Stress Management: Practice stress-reducing activities like meditation, deep breathing, or yoga.
My personal favorite self-care actions: Taking a hot bath with Epsom salt and essential oils, yoga, walking outdoors or even cleaning the house while listening to a good audiobook, booking a massage and connecting with my friends and family.
Maintain Good Mental Health:
Reach Out: If you feel overwhelmed, talk to friends or family, or seek professional help.
Take Breaks: Allow yourself time for relaxation and personal space during gatherings. If you are an introverted extrovert like me, you may love a few hours at big gatherings and then you need some quiet, down time. That’s ok, and it’s ok to know your boundaries and respect them.
Exercise is the best antidepressant: I make sure to get my outdoor walks or jogs in throughout the holiday as it’s such a healthy thing for me and my mental health. Whatever exercise you like to do, keep it up. If you aren’t a huge exercise fan, go on a 45-60 min walk with or without a friend.
Practice Gratitude:
Reflect: Take time to reflect on the positive aspects of your life and the things you’re grateful for.
Remember, the key is balance and moderation. Enjoy the holiday season, but also prioritize your health and well-being. Listen to your body, and make choices that align with your overall health goals. If you do indulge in festive treats, don’t be too hard on yourself—get back on track with your healthy habits the next day.
If you need a bit of a reset to get you back on track after the holidays see my Brothing & Juicing for a Gentle Reset blog post.
FINDING ROUTINE IN THE CHAOS:
It can help to keep somewhat of a routine during the stressful holiday months. For instance your morning cup of coffee, a morning workout or walk, nightly bedtime routine, preparing healthy meals for the week and such. For me, my go to routines that keep me on a healthy lifestyle looks a little like this. Morning electrolytes or lemon water, morning tea, some sort of movement for the day, prepping dinner for the fam, my nighttime and morning skincare routine – I never miss it, meal planning and grocery shopping before the week begins.
Ceramic Diffuse | Sleep Easy Essential Oil | Roller Brush | Round Brush | Silk Scrunchies | Plant Therapy Essential Oil | Ginger Lemon Cough Drops | Honey Pot Wipes | Honey Pot Spray | Honey Lozenges | Black Tea | Dr. Teals Epsom Salt | Silicone Scrubber | Jade Face Roller | Multi-Collagen Protein | Robe | LED Face Mask
Fitness + Nutrition
Stay Active:
Exercise: Maintain your regular workout routine or aim for more steps on the days you aren’t able to get your normal workout in. For instance 7,000 – 10,000 steps per day.
Family Activities: Include family and friends in physical activities to make it more enjoyable.
Walk: Walking is perhaps the most underrate form of exercise. Walk after meals.
Nourishing Nutrition & Mindful Eating:
Portion Control: Be mindful of portion sizes and try not to overindulge. Use smaller plates to help control how much you eat. Listen to your body’s hunger and fullness cues and avoid overeating.
A Balanced Diet: Include a variety of fruits, vegetables, lean proteins, and fiber rich carbohydrates. Plan your meals and snacks to ensure a balance of nutrients and avoid impulsive eating.
Focus on Building a Healthy Plate: Fill half your plate with green, non-starchy veggies. ¼ plate lean protein (shoot for 25g at each meal), ¼ plate fiber rich carb.
Fill up on the healthy stuff first: Eat your vegetables and protein first. Eat your starches last.
Be Mindful of Liquid Calories: Watch out for high-calorie beverages like sugary cocktails and creamy drinks. Opt for water, herbal tea, or other low-calorie options.
Limit Desserts: Enjoy desserts in moderation. If there are multiple options, choose your favorites and savor small portions.
Bring a Dish: If you’re attending a holiday gathering, consider bringing a healthy dish to share.
This ensures that there’s at least one nutritious option available. I always typically bring the green dish, green beans, brussel sprouts, veggie platter or a delicious holiday salad. See one of my favorite dishes to bring to gatherings.
Pay attention to what you’re eating. Enjoy each bite and savor the flavors. Avoid distractions, such as watching TV or being on your phone, while eating.
Hydration: Drink plenty of water throughout the day to stay hydrated.
Plan Your Indulgences: Choose Wisely. Allow yourself to enjoy holiday treats but in moderation.
Prioritize Favorites: Rather than trying everything, choose your favorite indulgences.
Cook Healthier Versions: Modify traditional recipes to make them healthier.
Smart Substitutions: Substitute ingredients with healthier alternatives when possible.
Socialize Mindfully: Eat Slowly: Chew your food slowly, savoring each bite, and giving your body time to register fullness. Engage in conversations during meals to slow down your eating pace.
Support your Immune System
Vitamins: Stay up on your vitamins. Throughout the winter months I make sure to add in a little extra vitamin c and vitamin d3.
Hand Hygiene: Wash your hands regularly to prevent the spread of illnesses.
Stay Hydrated:
Drink plenty of water. Sometimes, your body can mistake thirst for hunger.
Limit Sugary Drinks & Alcohol: Sugary drinks and alcohol can contribute to excess calorie intake. Choose water or other low-calorie beverages over sugary drinks.
Tips for consuming Alcohol in Moderation: If you drink alcohol, do so in moderation and be aware of its impact on your overall health. When I drink alcohol I choose low calorie, lower alcohol, clean, no sugar added wines. If I decide to have one cocktail, I reach for the non-sugary drinks such as a ranch water vs a margarita, tequila with a squeeze of lime and splash of grapefruit juice, vodka soda with a squeeze of lime, or a dry martini. Another tip with alcohol – drink one glass of water with each alcoholic beverage you have.
Set Realistic Goals:
Realistic Expectations: Understand that perfection is not necessary, and it’s okay to indulge occasionally.
Focus on Enjoyment:
The holidays are about enjoying time with loved ones; focus on the experience rather than just the food.
Muscle Tank | Organic Super Seeds | Liquid IV | Black Adidas Cap | Tan Yankees Cap | Plant Protein | Peanut Butter Powder | AirPods Pro | High Waisted Leggings | Yoga Mat | Reebok Shoes | Resistance Bands | Dumbbells | Stanley Bottle | Shaker Bottle | Kettlebell
Traveling for the Holidays?
SEE MY HOW TO STAY HEALTHY WHILE TRAVELING TIPS HERE
