Make this Holiday Season the BEST Ever!

Five Minute Energize5 Minute
Written By Trish Gomez

It’s the most wonderful time of the year, right? It’s also often the most busy time of the year. The most stressed time of the year. The most sleep deprived time of the year. The most time-crunched time of the year….  And because of that, the most likely time of the year that we sacrifice self care; eating well, exercising, and relaxing.

Our priorities will change depending on our circumstances, and the holiday season is a prime example. It’s ok to deviate from your regular routine to accommodate increasing work, family, and social obligations. But maintaining some degree of consistency in your healthy habits is especially important during times like this because it can help you:

  • Maintain your momentum

  • Help you stay focused on your goals

  • Maintain your current level of fitness

  • Manage stress

  • Manage blood pressure

  • Manage blood sugar

  • Prevent weight gain

  • Sleep better

  • Increase energy levels

  • Maintain regularity

  • Alleviate pain

The key to staying consistent lies in planning and preparation. As you look ahead at the coming weeks’ activities, consider the following ways you can set yourself up for enjoying your holidays to the maximum.

First, on ‘regular days’…

I know, it often seems like every day between Thanksgiving and New Year’s is anything but regular, but we’re talking about those days in which you do not have a planned event or travel. 

  • Prioritize sleep: It may be tempting to stay up late shopping, cleaning, and preparing, but getting 7-9 hours of sleep each night will help you manage EVERYTHING else

  • Stick with your nutrition plan: There will be holiday foods everywhere- which is tempting. But prioritizing nutrition daily will help you stay on track

    • Drink at least 64 oz water daily

    • Get in at least 5 servings of fruit/veggies per day

    • Hit your protein goal daily

    • Limit sugars and alcohol-there will be plenty of these on party days

  • Stick with your exercise plan: this will help you manage your sleep, and stress!

  • Use this time to plan ahead for travel

If you’re traveling:

  • Anticipate your eating arrangements and plan ahead to stick to your nutrition plan as much as possible. 

    • If staying with family or friends, offer to cook one evening, or bring your favorite healthy dish to share

    • Bring along healthy snacks to have on hand, such as 

      • Fresh fruit

      • Individual servings of cheese

      • Tuna packs

      • Cheese and cracker packs

      • Nuts and fruit packs

      • Baby carrots and/or other snackable  fresh veggies

      • Yogurt

      • Snackable cereal like granola or Cheerios

    • If you will be eating out, get to know the restaurants in the area and review the menu ahead of time

  • Plan for exercise and physical activity

    • Bring along your workout clothes and portable exercise equipment (jump ropes, resistance bands, etc)

    • See if your home gym has an affiliate in that area and consider times you might be able to get there

    • Make physical activity a social event; plan to do fun things with those you are visiting (bike rides, hikes, walks, ice skating, etc)

    • Make doing at least 5 minutes of physical activity daily a non-negotiable:

      • 5 min HIIT

      • 5 minute bodyweight workout

      • 5 minute walks, stretching sessions, or even dancing

  • Plan for quiet time; at least 5-10 minutes daily to regroup. Try reading, listening to music, prayer/meditation, etc.

On party and feast days:

First, do not fast all day to try to make up for indulging at the event. This can lead to an all or nothing mentality, which can wreak havoc on the entire holiday season. 

  • Have normal, healthy, light meals leading up to the event

  • Prioritize getting in your water throughout the day

  • Plan for a workout that day, but if you can’t get in a full workout, aim for at least 5 minutes of physical activity

  • When going to cocktail parties with hors d’oeuvres, have a small healthy snack and 16 oz. of water 30 minutes before the party so you aren’t starving when you get there

  • If it’s a potluck meal, bring a healthy dish you love

  • Limit alcohol: too much alcohol disrupts sleep, alters our metabolic responses, and can lead to increased food intake. Try the following tips:

    • Alternate a glass of water between each alcoholic drink

    • Try mixing a half glass of wine with club soda and juice to reduce the amount of alcohol per drink

    • Opt for a mocktail instead- find recipes you like and bring the mixers to the event with you to share

  • Eat mindfully

  • Eat slowly

  • When at a holiday meal, pick your favorite holiday foods and dessert, eat regular portions, and enjoy them. 

  • If you’re a guest, don’t take home leftovers if they are foods that would tempt you to overeat

  • If you’re hosting, provide containers and encourage guests to take leftovers

And most importantly…

  • Enjoy the time and company of others

    • The goal is to enjoy the season. Remember to prioritize what is important: spending time with the ones you love. It’s a lot easier to do that when we’re well rested, energized, and feel healthy. 

Happy Healthy Holidays!!

The 5/10/15

Fuel, Energize, Unwind - on Your Time


Trish Gomez
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