I’d be lying if …

I claimed that it’s easy to stay healthy throughout the holiday season. Think about it — our season starts in mid-October with the ramp-up of Halloween and goes through New Year’s Day. That’s over 20% of the year that we’re bombarded with candy, baked goods and heavy hors d’oeuvres. As a Registered Dietitian (RD), I live by the 80/20 rule: the majority of the time I strive to live healthfully with the occasional splurge. This principle becomes even more important during this time of year.

 

Tips to stay on course

Staying healthy throughout the holiday season is not just about healthy eating habits. It’s also about the lack of sleep and exercise that occurs because our lives get overloaded with social gatherings, gift buying and holiday decorating. Any of these “wellness pillars” (nutrition, sleep, physical activity) when off-balance can take a toll on our stress levels and mental health. So, I’m sharing some tips that you can use during this holiday season to help you stay on course with your health and well-being.

 

ONE: Plan Ahead

 

The more organized you are, the less stress you’ll feel and the more likely you are to keep your regular routine, particularly sleep. Did you know that the lack of sleep can affect your willpower? I’m currently reading the book Willpower Instinct by Dr. Kelly McGonigal, and there are scientific studies that show how willpower is affected by the lack of sleep. Have you ever noticed that the days where you’ve lacked a good night’s sleep the night before, you’re more ravenous for junk food? I have, and it feels uncontrollable. So, staying true to your sleep routine is critical.

 

 

TWO: Keep Fueled

I always tell clients to eat throughout the day and try never to let yourself get to the point where you say “I’m starved, I could literally eat anything!”. This is a sign that your blood sugars have dropped and your body needs energy (carbohydrates). I don’t know about you, but the last few parties I’ve been to didn’t serve steamed vegetables and poached salmon. There is typically a lot of party foods that are full of salt, sugar and fat. There’s nothing wrong with enjoying some of these items, but when you let yourself feel starved, you’re likely to eat more than you normally would. My tip is to eat a snack bar or an apple on the way to your gathering so that you don’t overindulge when you get there.

 

THREE: Prioritize Physical Activity

During the holidays, more than ever, it’s important to keep active. This not only helps you keep on track with your physical activity, but it’s also key to staying emotionally healthy. Our lives get overloaded with entertaining, socializing and buying gifts. It’s our natural tendency to let things go because our time gets filled with other priorities.

 

I challenge you to think differently about your exercise routine.

Take a walk while brainstorming gift ideas or developing your holiday menu. Or, shorten your workout to a higher intensity 20-minute, instead of a 45-minute class. This will ensure that you’re able to keep your exercise going throughout the busiest time of the year.

 

Make this holiday season different

This holiday season does not have to be the same as years’ past where you feel frazzled, tired and unhealthy. Utilizing these tips, I encourage you to make this year a successful one where you glide into 2021, happy, healthy, and balanced.

 

 

 

Dee Iraca is a Registered Dietitian and Trained Chef who recently joined the Total Nutrition Technology (TNT) team at the Cornelius location. She loves helping people reach their nutrition potential through healthy food and cooking education. If you’re looking for healthy holiday recipes or want to discuss how you’re going to stay healthy this holiday season, you can email Dee at dee@tntgetfit.com.

 

 

 

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