The holiday season is the best time of year to enjoy time with family and savor all of the festive seasonal dishes. If you’re trying to maintain healthy habits, you know that the holidays can also be a challenging time to stay on track with diet and fitness routines.
But you don’t have to let busy schedules and tempting foods get in the way of your healthy lifestyle, after all, there’s no need to deprive yourself and miss out on the holiday fun in order to stay healthy. Below are my top tips as a Registered Dietitian to help you maintain your health while enjoying the holiday season.
1. Stay Active
With busy schedules and holiday travel, workout routines tend to be the first thing to fall off of our to-do list, but now is the time when we need them the most! Exercising can help balance blood sugar, boost your mood, and support restful sleep. The good news is it doesn’t have to be “all or nothing” when it comes to working out. A brisk morning and evening walk is enough to reap countless benefits and help you maintain this healthy habit. Too cold to get out and walk? Try a quick at-home workout from the Aaptiv app!
2. Hydrate
As the weather gets cooler, it becomes more difficult to notice when you’re dehydrated. Staying hydrated can help manage your appetite, support healthy digestion, and even help you think more clearly. If plain water doesn’t sound appetizing, try sparkling flavored water, tea, or hot water with lemon and honey. Invest in a reusable water bottle and set a goal to drink a bottle of water after each meal and aim for half of your body’s weight in ounces per day.
3. Plan Frequent Meals
It’s easy to skip meals or run out of time to make a balanced meal when you’re in a rush, but letting yourself go too long without eating can lead to low blood sugar, and feeling ravenous at your next meal, which can lead to overeating or making less than healthy choices. Plan to have frequent meals and snacks throughout the day to help manage blood sugar levels and stay ahead of hunger. Pack quick snacks when you’re on the go or when you have a busy day.
4. Enjoy Your Holiday Favorites
You may think that you have to avoid all of the holiday treats and seasonal favorites in order to stick to your healthy habits, but there’s room for all foods in a healthy eating plan, it’s all about moderation and balance. Choose the seasonal favorites that you love and enjoy them. Pumpkin pie fan? Be sure to enjoy a balanced meal with lots of vegetables, lean protein, and healthy carbohydrates and then enjoy a slice of pie for dessert, no guilt!
5. Practice Mindful Eating
Mindful eating, the act of slowing down and savoring each bite using all of your senses, is a great way to fully enjoy your food without overdoing it. Mindful eating can help you slow down and truly enjoy your meal, while allowing your mind and body time to realize when you’re full and satisfied so you stop before you’re stuffed. Try these mindful eating techniques at your holiday gatherings this year.
6. Fill Up On Veggies
It’s no surprise that vegetables provide many health benefits – they provide fiber, which supports healthy digestion, they’re packed with antioxidants and phytonutrients, and they’re high in volume, which can help fill you up for fewer calories. When you sit down for your holiday meal, aim to make half of your plate vegetables (or fruits), a quarter lean protein, and a quarter whole grains.
7. Stop When Satisfied
There’s a Japanese phrase called “hara hachi bu”, which means “eat until you’re 80% full”. It’s essentially a reminder to stop eating when you’re feeling satisfied (and before you’re stuffed). It’s easy to ignore fullness cues and continue eating when you’re enjoying a yummy meal or if you’re eating while distracted, but overdoing it can lead to digestive discomfort, weight gain, and leave you feeling sluggish. Using mindful eating strategies can help make it easier to stop eating before you’re stuffed.
8. Get Some Sleep
Lack of sleep can inhibit the hormone leptin, which tells your body you’re full, and increase the hunger hormone, ghrelin, causing you to feel more hungry. Getting sufficient sleep can help you regulate your hunger, keep you energized, and support your immune system. Try to limit screens at least an hour before bed, create a calm and soothing bedroom environment, and practice deep breathing to help you fall asleep.
9. Cheers to Mocktails
More and more research is coming out revealing the negative effects of alcohol, but this time of year can come with a lot of peer pressure to enjoy a few drinks. If you’re planning to drink alcohol, be sure to have a balanced meal beforehand and aim to have a glass of water in between each drink. Even better, opt for a fun and festive mocktail to enjoy holiday flavors without the negative impacts of alcohol.
The holiday season is meant to be enjoyed and savored without the guilt. Try using these tips to maintain your healthy habits while still enjoying the season!