Eating, Drinking, and Exercising Over the Holidays

Christmas is just a couple of days away! Whether you enjoy some time off over the holidays or are juggling work around the get-togethers, there tends to be a big change in routine for the next couple of weeks. This can mean different meals, meal timing, changes to when and how often you exercise, more snack foods on offer, and of course, lots of cookies, chocolate, candy, etc.

I encourage everyone to be flexible and compassionate with themselves over the holidays. Food and exercise are likely to look different and that's okay! It is temporary. However, people often feel their best when they can maintain consideration for what they eat and drink and how much they move their bodies. We all want to feel our best, so here are my top 10 tips for keeping your body feeling well over the holiday season.

1. Don't skip meals! Many people think that because they are eating a big dinner, they should "save up the calories" if you will, and skip meals earlier in the day. Unfortunately, this leads a person to arrive at the table ravenously hungry and more likely to eat quickly and above and beyond comfortable fullness. No one enjoys the feeling of being so full you feel sick.

   Instead, enjoy your regular meals and snacks leading up to the big dinner. If you can, try to get a good balance of protein, fruits/veg, and grains/starches at each meal.
   

2. Prioritize

   We all have favourite holiday treats -enjoy those you love and maybe take a pass on the other options.
   

3. Move your body Staying active through the holidays can be a wonderful way to get you outdoors, keep your spirits high, escape your family for a while - whatever the positive outcome, keeping up with some physical activity is important! This doesn't mean you have to stick to your typical routine - this could even be difficult depending on what type of activity you prefer. I know the pool I swim at runs on a different schedule over the holidays, so I may be making adjustments to my usual routine. You could even include movement in fun ways with your family - go skating, sledding, build a snowman or go for a ski.
   

4. Stay hydrated Getting adequate fluids in your day can be difficult when your routine is disturbed. Remember to drink lots of water, unsweetened iced tea, herbal tea, or even carbonated water! Limit fruit juices, pop, or other sweetened beverages.
   

5. Limit Alcohol Many people like to partake in some celebratory drinks around the holidays. As with everything, sometimes we indulge a little more heavily here and there but this is your friendly reminder that the World Health Organization recommends limiting to 1 drink per day for women and 2 drinks per day for men.
   

6. Keep up with your fruits and veg Fruits and vegetables are powerhouses. They are packed full of micronutrients and fiber. With all the gatherings, different foods, change in activity level, germs...it's a combination for disastor for your digestive and immune systems. Help your body out by providing it with lots of the good stuff. Fill half your plate with fruits and vegetables at your meals. For an added bonus, enjoy fruit and yogurt, a smoothie or veggies and hummus for a snacks.
   

7. Stay rested

   Make sure you get your 7-9 hours of sleep each night. If you are having trouble sleeping, consider enjoying a glass of tart cherry juice before bed or a cup of herbal tea with valerian root to help settle yourself to sleep.

   
   

8. Stock up on nourishing snacks As I mentioned before - fruits and veggies make for great snacks but sometimes we have a hard time remembering they are there or taking the step to cut them up. Try washing and prepping your fruits nad veggies so they are ready to eat. Other nourishing snacks could include crackers and cheese, Greek yogurt, handful of trail mix, or a smoothie.

   
   

9. Eat slowly, chew well

   Help your digestive system out by making sure your food is chewed well before swallowing. This will help slow you down as well. Eating more slowly can help you savour and appreciate the flavours of your food and recognize fullness signals more easily.

   
   

10. Don't overthink it

    The holiday season comes around once a year. Enjoy it! Enjoy the traditions, the special foods, the family gatherings and the change in routine. Indulging in some extra sweets or not having the perfect balanced plate at your meal will not make or break your health or fitness goals. It's about balance over time, not achieving perfection every single day!

    
    

    I hope you all have a wonderful holiday season and a happy new year!

    
    

    If you'd like to work with me in the new year, connect with me or book an appointment.

Talk soon!