Staying Healthy During the Holidays
‘Tis the season for the holidays. Bowls of candy will be strategically placed around your office. Office parties with trays of cheese, crackers, finger sandwiches, donuts, cookies, chips and dips, and other processed junk. Family gatherings with an abundance of comfort food casseroles, laden with sugar, rancid seed oils, gluten, and dairy. Alcohol will be front and center, with brightly colored pre-mixed cocktails, bottles of wine and beer, and sweet dessert drinks. It’s overkill and hard to avoid.
If you’re already living a healthy lifestyle, then these scenarios may mean nothing to you and you know exactly how to handle yourself. However, if you’ve recently started a new health journey, this will probably cause some anxiety in you. If you’re not even thinking about it, then you may have bigger problems. It’s hard not to be cognizant of the lack of health around the globe, especially in the US, which ranked last among all of the industrialized countries in 2021.
What’s your plan to stay on track with your health goals? Do you even have a plan? When working with my clients, we often talk about strategies to use when at the office, on business trips, and on vacations. The holidays are no different and require intentional planning. I’ve developed fool-proof tips to help you stay on track and not fall trapped in the holiday spirit, which may land you on the couch for days.
10 Healthy Tips to Stay on Track During the Holidays
1. All healthy actions start with a positive mindset. A lot of people struggle with this and that’s why they pivot away from what makes them happy. Maybe last year during the holidays you were not on a health journey and made poor decisions and felt physical, emotionally, and mentally off balance. This year, you’ve worked hard to get to where you are and see results. There’s no shame in using visual reminders to help you stay positive.
Set three phone reminders with positive messages, such as, “Eat healthy all day”, “Healthy choices, healthy brain, healthy life”, or “You’re already doing the work”. Keep them simple.
Post-it notes make great reminders around your house and office. Write positive affirmations on them and place them in drawers, cabinets, on your bathroom mirror, and even in your car.
2. Start thinking about your plan to stay on track with your health journey at least 1 month before the holidays start. Take out a notebook, or your laptop, and write a list of all of the things you’ve accomplished this year with regards to your health. Did you run your first race? Did you lose fat and gain lean muscle mass? Did you prioritize sleep? Did you lower any prescription medicines and a result of your new healthy lifestyle? After creating the list, write 3-5 actions that you plan to continue doing during the holidays.
I plan to go to the gym 4 days per week at my regular times.
I plan to prioritize eating 100 grams of protein per day.
I plan to drink my electrolytes every day.
I plan to get outside early every morning to use the sun to help me maintain my circadian rhythm.
I plan to make my lunch every day before work.
3. Prioritize your sleep. You may have some later evenings due to holiday parties, making it even more important to prioritize your sleep hygiene. There is an abundance of research showing that non-restorative sleep creates chronic stress in our body, and increases your risk of cardiovascular disease, Alzheimer’s disease, type 2 diabetes, obesity, hormonal imbalances, and high blood pressure. How’s your sleep hygiene?
Keep your room cold – the optimal bedroom temperature is 65 degrees.
Take a warm bath or shower before climbing into bed.
Meditate or write in a gratitude journal for 5 minutes.
Don’t use your screens – keep TVs, phones, and laptops out of the bedroom.
Stop eating at least 3 hours before bedtime.
Take your bedtime supplements 1 hour before bed, such as magnesium.
4. Exercise daily. Even on a day off from the gym, make your way outside for a brisk 30-45 minute walk, have a stretching session at home, or go for a bike ride. Active recovery days are proven to help you stay on track with your health goals, sleep better and have greater focus during the day to stay productive.
5. Be prepared at home with the foods that make you feel good. A well-stocked fridge, freezer, and pantry will help you stay on track. During the holidays, many people stop preparing their meals at home because they know that when they get to the office there will be lots of home-baked or store-bought options. Showing up to work hungry and unprepared are surefire ways to make unhealthy decisions.
6. Prioritize protein at every meal. Protein is the most satiating macronutrient. Making sure that you eat enough (somewhere between 30-50g per meal), will help you crush temptations and cravings. If you are going to contribute to the holiday party, make a protein-rich dish, such as my Low-Carb Italian Meatballs, or my Low-Carb “Bean-Free” Chili.
7. Stay hydrated. Drink high-quality electrolytes during the day, especially if you worked out. I suggest Redmond Re-Lyte because of their mineral-rich salt, and well-formulated electrolyte balance. Dehydration leads to fatigue, brain fog, mood swings, constipation, and poor sleep. When you don’t feel good, you make unhealthy choices. For more information on why electrolytes are so important, check out my Low-Carb Diets and Electrolytes blog.
8. Eat ahead before the party. Sometimes you know when you’ll be at a holiday party and you won’t have anything to eat. History often repeats itself and you know which parties have amazing food, and which ones don’t. Eat your meal ahead of time, prioritizing protein. That way, you won’t even be thinking about the food and can enjoy the company.
9. If you drink alcohol, make a commitment to yourself regarding how many drinks you will have. Does alcohol affect your sleep? Does alcohol affect your workouts the following day? Do you like your drinks sweet? If so bring along packets of electrolytes and use those in your beverage for a sugar-free, fruity option. The electrolytes will help you recover the next day!
10. Practice self-care and self-love. We are only human and no one is perfect. If you have something you don’t normally eat, it’s ok. Give yourself some grace. You get to wake up the next morning and move forward doing all the things that make you feel your best.
This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.