You don't have to choose between deprivation & a healthy lifestyle during the holidays.
It’s that time of the year; the holiday’s. They bring us so much joy yet.. so much stress. And at times, we can feel an overwhelming sense of anxiety around them. I know for me personally, I struggled with extreme anxiety around the holidays in fear of falling off the health bandwagon and reversing all the effort I put into my health all year round. Don’t get me wrong, it has taken me years to get to a point where I can thoroughly enjoy myself without the anxiety and I still have my bad days. So I wanted to take this time to discuss some of my top tips to stay healthy and on track during travels and the holiday’s, while also living your life and enjoying this special time!
1. Pack in the greens. I don’t believe in depriving yourself of certain foods, ESPECIALLY around the holidays. It’s the one time of the year that most families get together, create an amazing spread of food together, and get to enjoy it. However, there are some tricks to making sure you’re not taking in way more than you need. If you want some of everything, have some of everything! But portion it out in very small amounts. First, pack your plate full of vegetables. I usually have a HUGE helping of greens and any other vegetable sides and then I’ll go for small portions of the rest of the goods. This will help fill you up with healthy fiber and slow-digesting carbohydrates that will make you less likely to keep reaching for the buttered mashed potatoes and gravy.
2. Live an active lifestyle - If you’re traveling for the holidays, I don’t believe you should stress yourself out in trying to find time for a workout. If you’re the type of person who enjoys waking up early and starting your day off being active, that’s great! If not, don’t sweat it. Take this time to relax. However, try and stay active. This can mean going for a walk in the morning or even after dinner with some family members. This can aid in digestion and help balance blood sugar levels as well, which is a double whammy! I personally like to bring gliding discs and resistance bands wherever I travel. They take up zero room and are quick and effective tools. I’ll create a quick circuit incorporating these with a couple high-intensity (or even low intensity) moves to get the heart rate pumping, to start the day. No gym, no excuses! Other workout guides, such as Kayla Itsines BBG, are another great resource as they require no gym. Incorporating some exercise can help ensure you stay feeling your best.
3. Hydrate - This is something that is so easily looked past, but so important and so effective. Staying hydrated allows us to be more in tune with our hunger cues. You may think you’re hungry, but your body is really just dehydrated. Drinking plenty of water throughout the day can help avoid over-eating and binging as well. So drink up! Aim to drink at least half of your body weight in ounces of water per day. If you get bored of water easy, try spicin’ it up! Add lemon, lime, berries, pineapple, mint, cucumber, etc. This is a game changer!
4. Share dessert! - I know some of you are probably like “oh heck no, that pie is MINE”. But most of the time, a serving of dessert is definitely enough for two. Share with your significant other, family member, or friend at first. Eat it slowly and enjoy it. After you’ve finished, give yourself around 30 minutes and THEN decide if you really want more. It’s all about practicing mindfulness. A lot of the time, after the 30 minute period, you’ll feel satisfied enough to skip that second portion.
5. Bring your own snacks/sides - This has been a game changer for me. I have had plenty of moments at family gatherings where the anxiety overwhelmed me looking at the snack and dinner spread. I couldn’t eat anything (especially as a pescatarian). This goes for plane and car travels as well. When you pack your own snacks, you’ll take away that stress. Bringing your own side to a gathering will also ensure there will be something you know you can eat, especially if you have dietary restrictions. While traveling I’ll bring single-serve collagen & protein packets, jerky’s, veggies & hummus, flax crackers, nuts & seeds, apples & other easy-travel fruits. For sides I’ll make a big mixed salad of some sort, grilled vegetables, and a protein for myself such as grilled salmon.
As I mentioned before, ENJOY YOURSELF. I mean, it is the holiday’s. However, following these tips have personally helped me avoid some anxiety and binge eating that naturally occurs during this time. Life is too damn short to worry about having a second slice of cake or maybe having an extra large scoop of sweet potato casserole. Just be mindful and present and I promise, with practice, you’ll be able to thoroughly enjoy these special times with family. Happy Holidays & Safe travels!