While the holidays are lovely, they can add extra items to a to-do list that is already chocked full. Increased social commitments, holiday shopping, decorating, cooking, and added houseguests can overwhelm us and cause us to push our healthy habits to the curb. This disruption of routine can cause anxiety or stress, even if you look forward to all of the traditions of the season. So, we’ve put together these tips to help you maintain your calm, stay fit and focused through the holidays, and ease the chaos of the season!
We will start with some holiday eating tips because we all deserve to indulge in our favorite holiday goodies!
Next, we will give some exercise and stress management tips. We hope that all these tips will help you have a more enjoyable and a little less stressful holiday season!
The holiday season is a time for family, friends, and celebrating. It’s also a time when our diet and exercise routine can go out the window. With all of the parties and gatherings, it can be hard to stay on track. However, there are some things you can do to stay fit and focused through the holidays.
Also, getting your whole family on board can be a challenge but keep in mind that staying fit for kids is also important. Sometimes, it’s easier to get the whole family together when setting healthy and reasonable goals. Regular workout routines and healthy eating habits will go a long way during the school holiday breaks. There are plenty of ways your family could stay active together. You could join a fun run or organize simple activities outdoors like a family football game.
Holiday Eating
The holidays are here! New traditions and nostalgic memories blend as family and friends gather for food and fun. How can health-oriented partygoers relax and enjoy holiday feasts?
During this festive time, try to stick to your normal routine as much as possible. Choose mindful eating. Don’t skip breakfast and/or lunch to “save space” for more food…this just sets you up for overindulgence. Consider eating healthy snacks or a small meal before going to your party. Pick something low in calories yet high in volume like a small salad with lean protein or a piece of fruit with a cheese stick.
Here are some tips from Registered Dietitian and Nutritionist, Rikki Rabbin, MS, RD, LDN with the most effective ways to help you stay on track this holiday even with all the parties and eating! She encourages us that there is no need to worry… just make a plan!
- Eat a large helping of salad so you’re not ravenous when the heavier dishes are passed.
- Show up fashionably late to avoid hors d’oeuvres. “Finger food and mingling are a dangerous combination!”
- Some people find it helpful to fill a plate only once. That way, you can see the volume of food you eat, whereas second and third helpings may mask how much you really put on your plate.
- Survey the food table
- Find your absolute favorites – the 2 to 3 food items your holiday wouldn’t be complete without.
- Take small portions that are equivalent to 3 to 4 normal-sized bites. Enjoy them without guilt and fill the rest of your plate with sensible choices (assuming they are available). When in doubt, go for the vegetables.
- Drink plenty of water
- Pay attention to your fullness cues by allowing your food time to settle.
Should you change up recipes to make your favorite dishes more healthy?
Rabbin says… it depends! “If the food is your favorite part, don’t try to switch to all low-fat, low-sugar, low-taste versions. You’ll miss the nostalgic tastes that keep you in the holiday spirit. Focus instead on portion sizes.” On the other hand, “If you could take or leave traditional holiday foods, go ahead and try a new healthy recipe,” Rabbin suggests. “Or eat a high-fiber dinner beforehand with a big mug of tea or other low-calorie beverage, so you’re not as hungry when you go.”
If you are aware that you will be having a substantial lunch or dinner, you can discover delectable and nutritious options for your remaining meals. Give these Nutritious Tortilla Wraps a try – they also make excellent use of leftovers.
Healthy Tortilla Wraps
Whole wheat tortillas
- Whole wheat tortillas
- Lean proteins (e.g. grilled chicken, tofu, or shrimp)
- Fresh vegetables (e.g. lettuce, tomatoes, bell peppers)
- Avocado or hummus for spreading
- Optional extras: salsa, Greek yogurt, or low-fat cheese
Instructions:
- Lay out the whole wheat tortillas on a clean surface.
- Spread a thin layer of avocado or hummus on each tortilla.
- Add your choice of lean protein and fresh vegetables to the center of each tortilla.
- If desired, add a dollop of salsa, Greek yogurt, or sprinkle some low-fat cheese on top.
- Roll up the tortillas tightly into wraps and secure with toothpicks if needed.
- Serve immediately or wrap in foil for later consumption.
Enjoy your delicious and nutritious healthy tortilla wraps!
What should you bring to holiday parties?
Rabbin says you could go a few different routes.
- Bring a healthy salad or vegetable dish.
- Be mindful of food intake and snacking during food prep and how you portion your leftovers (save some for those yummy tortilla wraps).
- Another option is to “prepare something that you can’t sneak a taste of… like cake. People would notice a missing slice!” Bring it on an inexpensive serving plate that you can leave there (with any extra cake) for the hostess to keep. Voila, no leftovers in your house!
What about dessert?
“Dessert is not a dish I typically encourage people to change. You waited all year for Grandma’s pecan pie — why deprive yourself? A better direction here is to satisfy your cravings while eating fewer calories.” Rabbin encourages a combination of three tricks:
- Survey the options. There will always be treats that make you think “meh” — skip those.
- Use a small plate so your plate looks fuller with a reasonably sized piece of pie.
- Savor that pie! Eat it mindfully and stop when you’re full or the slice runs out — whichever comes first. A special dessert is not the time to be sucked into an engaging conversation. Enjoy the dessert, then talk the night away with your coffee. Or the reverse: while everyone chats, stick to a low-calorie beverage. When it starts to quiet down, enjoy that slice of pie, no guilt allowed!
Whatever strategy you choose, Rabbin reminds us, “One day of overeating won’t ruin your health goals.” Remember the goal is to stay fit and focused during the holidays, that is not equivalent to perfection!
Move Your Body Every Single Day
Make fitness a priority even when life gets hectic…especially on days you know you’ll be attending a holiday party and eating/drinking things you don’t normally eat. On days you can’t manage a workout, just move your body somehow. Park further away, take the stairs instead of the elevator, stand instead of sit, take a walk…just move. You could also try this effective workout to get you through the season.
Every little bit of movement counts, so find ways to incorporate physical activity into your daily routine. Instead of scrolling through social media, why not go for a brisk walk outside? Not only will this help you burn some calories, but it can also clear your mind and boost your energy levels.
Check out the Best Holiday Home Fitness Gifts For the Exercise Enthusiast
Keep Your Gym Schedule:
It can be tempting to throw your regular workouts out the window when your schedule gets full. Don’t. Maintain your sanity by maintaining your workouts! Consistent workouts will help to boost endorphins and help burn off those extra cookies that may find their way to your plate. Plus, if you’ve been good about keeping your schedule, you’ll fly right into the new year with good habits.
Now is the perfect time to squeeze in quick workouts at home! With limited time, you may want to invest in your own home equipment and put that gym membership on pause. When times get busy, we keep it simple with our Smart Self-Guided Equipment! The workout is preplanned and embedded right on the equipment, perfect for a quick workout session. Try our Smart Medicine Ball workout today!
Yoga and Stretching:
Try adding a short yoga or stretching sequence to your morning routine. Starting a busy day with a mind-body connection can be grounding and can leave you feeling better prepared to tackle your full schedule.
Need a quick break? Try this!
Massage or Foam Roll:
Don’t let the tension and anxiety get out of hand. Schedule a mini-session massage or foam rolling at the end of the day to relieve those worked-up muscle spasms. Those extra trips around the mall can leave your feet sore, so treat them to a little foot care while catching up on your favorite seasonal movie during some downtime.
Managing Stress Through the Holidays
Consciously scheduling moments to rest and rejuvenate can help you hold on to the joy this season is all about. Try these ideas to stay fit and focused through the holidays.
Let Go Notions of Perfection: It’s not always easy but keep a realistic idea of what can and cannot be accomplished at this time of year. Find joy in the people, places, and things that come your way this season, and let go of the burned pies and negative emotions that will inevitably make an appearance this time of year.
No shame in opting out: You may feel increasing pressure to say yes to every invitation and person. Be sure to identify boundaries and recognize the obligations you are truly capable of. It can cause undue stress to fulfill the ones that don’t work for you. If you feel bullied or pressured into meeting another person’s expectations, take the “opt-out route” if it conflicts with your needs or the needs of your loved ones.
Taking time to mindfully reflect on what truly matters, helps us keep our perspective and keeps the joy alive in our hearts.
There are many benefits to living in the present, including increased enjoyment, reduced stress, better relationships, and increased efficiency with daily tasks. When we cut out multi-tasking, we can focus on the subject at hand (i.e., a job, a loved one, or simply relaxing). Being present takes practice, dedication, and patience. It can be hard to step back from all the technology and constant communication; however, stopping to enjoy the “little things” is what life is all about.
As we navigate the bustle of the holiday season, it’s crucial to remember that staying fit and focused doesn’t mean sacrificing the joy of holiday activities. Finding a balance between indulging in delicious treats and maintaining regular physical activity can help us embrace the spirit of the season while keeping our health intact.
Incorporating fun workouts with family or friends can make exercise feel like a celebration, amplifying the holiday cheer all around us. Each step we take toward fitness during this festive time is a gift we give ourselves for a brighter new year ahead. So let’s commit to enjoying every moment, staying active, and spreading joy—because after all, a happy heart is just as important as a healthy body!
