Holiday Health Survival Guide

The holidays make healthy eating hard for some reasons:

• Loss of routine and control

• Cultural norms around holiday eating

• Increased alcohol use, which disrupts sleep

• The stress of travel and holiday expectations

• Challenges to exercising, like cold weather, busy schedules, and travel

Taken all together, the hustle of the holidays can be a recipe for fatigue, mood instability, and weight gain. So here you have some tips for staying healthy during the holidays as best we can.

1. You come first. Be unapologetic about focusing on your health and setting clear boundaries to keep yourself physically and mentally healthy. You know which routine works better for you and what to put on your plate. Do not let others make this choice for you.

2. Enjoy yourself but with some grace. When we indulge, we are generally putting convenience, pleasure, or cultural and family norms as the priority. And that’s okay. Instead of stressing, re-focus and eat healthy in the other meals.

3. Amidst holiday busyness, focus on getting the cells as much healthy food as possible. Before the holiday event or party: Start the day with a breakfast high in fiber, protein, and good fats, and skip refined carbs (they’ll increase your cravings).

4. Offer to bring some healthy food that you want to eat like a colorful roasted mixed veggies casserole.

5. Move. Exercise the morning of your big celebrations. Have post-dinner walk with your loved ones after a big meal. Get outside first thing for a few minutes of outdoor sunlight exposure. Use an online workout program while traveling, and pull in the family to join you for a class. . Make a snowman, have a snowball fight, go sledding, play a game of family football or soccer or offer to walk your uncle’s dog.

Investing in healthy habits will support your physical and mental health making you a better person for everyone around you.