The months October through December oftentimes have a bad reputation of wrecking havoc on personal nutrition or fitness goals. Beginning with Halloween candy and ending with over-indulging on booze while ringing in a new year. Many individuals have food-related stress and put off any goals until January 1st after the three month stretch of sugary snacks, calorie dense appetizers, christmas cookies, and ample amounts of alcohol. We have created a list of healthy habits to help guide you to fully enjoy the holidays, indulge in your mom’s famous treats, and still meet your health goals.
Be Intentional
Food is the human body’s fuel. It is what nourishes our bodies and provides what it needs to function at its best. There is a difference between eating for pleasure and eating for nourishment. Prior to eating, check in with yourself. Take a look at your plate.
Are you being intentional?
Are you eating for pleasure or nourishment?
Ask yourself, are you hungry or are you ready to indulge in that second helping of desert because it tastes good? Maybe you’ve already had your mom’s famous treats and you still are feeling a little bit hungry. Fill your plate with veggies this time rather than filling up with more sugar.
Find ways to add nutrition to you plate
One thing to focus on while you are filling your plate is: what adds nutritional value to this meal? Filling your plate with foods high in fiber can be beneficial. High fiber foods help with blood sugar control, cravings, and stable energy levels. The more fiber you have in your meal, the less of a blood sugar spike you will have. When you experience rapid rises and falls in blood sugar, you become more hungry shortly after eating. Focusing on adding high fiber foods to your plate will keep you feeling full longer and less likely to reach for the sugary snacks left sitting out on the counter.
Sleep and hydration
It is important to prioritize sleep and hydration all year, but especially during the holiday season. If we short ourselves on sleep and don’t hit our daily hydration goals, our nutrition can take a hit. No matter our intention, if we are lacking sleep or hydration it is common to experience more cravings or feel hungrier. We encourage you to start each morning with a tall glass of water before reaching for the coffee pot. This will help you reach your hydration goals. As far as sleep goes, try to go to bed at the same time each night and wake up at the same time each morning.
Find a form of exercise you enjoy
The holidays can be a time of added stress. Not only do you have normal day to day stressors of life, but you also may be hosting, worrying about what dishes you are going to cook, cleaning the house for your guests, or making sure the kids are healthy and occupied on their extra days off. The list could go on and on. Finding time for some form of movement WILL be helpful. That may look like a quick morning walk outside, yoga before bed to calm the mind, or a home workout with your kiddos. Exercise is a great mood booster and increases serotonin and endorphins. It is important to keep your mental health in check while working towards a goal. The trick with this…make sure it is a form of exercise you enjoy. It is easier to do something you look forward to than something you dread. Always remember, exercise is a privilege and not everyone has the privilege to move their bodies .
It doesn’t have to be all or nothing
The purpose of these habits is not to be perfect but to help you slow down, bring awareness to how you are feeling in the moment, and make intentional choices that align with your goals all while fully enjoying the holidays with your loved ones. We hope you have a safe a very happy holiday season.
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