4 tips for your healthiest holiday ever!
BY: Adam Martin
Happy December! Can you believe we are already mid-way through the month? Most of us are well into our social calendars as we lead up to Christmas. It is always a great time of year as we immerse ourselves in work get togethers, family gatherings, and visits with friends. While these events are frequent over this time period and plenty enjoyable, it’s easy to let our nutrition and health goals fall to the wayside. I think it’s especially important to prioritize our health around this time of year, so our social indulgences don’t wreak havoc on our goals in and out of the gym.
In many instances in the past, I’ve heard of people throwing in the towel on the year and starting fresh January 1st. It doesn’t have to be this way!
Here are some things you can do to stay on track and limit the damage over the holiday season:
MOVE
Seems simple right? Try to move every day – whether that’s from training sessions, walks, yoga, bike rides etc. Don’t underestimate the power of movement for your brain/mental health on top of the many physical benefits. Do what you can.
TIP: Have a big meal coming up? Make it a goal to get outside prior to, after or both for a nice walk. Physical activity will stimulate your metabolism which will help you burn more calories and energy.
SLOW DOWN
Learn to eat more slowly. Each meal you have should take a minimum of 15-20 minutes to consume. This will allow your hunger cues to kick in and let you know if you’ve eaten enough. Your first serving might be enough if you go slow. It will also allow you to enjoy the taste of your food more. So before heading back for a second serving of turkey or your favorite meal, make sure you take a break and see if it’s something you really want. Set your timer!
TIP: Try eating with your non dominant hand so it takes you longer to consume your meal.
EAT PROTEIN
Most of us take in too little protein. Especially when we are strength training, there is a need to increase the amount of protein you take in. Ultimately this makes us feel full longer and helps us control our ‘hunger hormones’.
TIP: Eat a high protein breakfast to keep blood sugar more stable as the day goes on. Include eggs, Greek yogurt, or protein shakes in your first meal of the day.
ENJOY THE HOLIDAYS
While we may be out of routine from the gym or work, it’s a great opportunity to enjoy time with family and/or friends. These times can help us recharge the batteries, so we feel invigorated to resume our routines when the time allows.
TIP: Try a different activity from your regular routine. If you can’t get into the gym over the holidays, try a yoga session at home or a hike/walk through your neighborhood.
Finally, remember this: “It’s not what you eat between Christmas and New Year’s, but what you eat between New Year’s and Christmas.”
Happy Holidays and hope to see you soon!
