A Balanced Approach to a Healthy Holiday
November 29, 2024The holidays are often a time of year to let go and splurge. But that doesn’t mean you have to put your wellness goals on hold. With a few simple strategies, you can still navigate the season's temptations and enjoy yourself for a healthy holiday. Avoid taking an all-or-nothing approach and focus on balance. Try these simple tips to stay on track and give yourself the gift of a healthy body in the new year.
Make Time to Be Active
December is when the days are shortest, and in many places, the weather drives us indoors. You may be tempted to forego all exercise until the post New Year’s race to the gym. No need to wait, try incorporating a little physical activity into your holiday celebrations. It’s easy to add new traditions that involve a little activity. Whether it's a family football game, a post-meal walk to check out the Holiday decorations, a few extra laps at the Mall, or a morning jog to kick off the day, these activities can offset some of the day's caloric intake and boost your mood and energy levels.
Be Kind to You for a Healthy Holiday
Give yourself permission to set a realistic goal for a healthy holiday season. Weight loss is not the only measure of success. Aim to maintain your weight through the season with activity and balanced meals between events. By removing the diet mentality, you can focus on mindful or intuitive eating and reduce the stress associated with your weight loss goal. Listen to your hunger cues and enjoy every bite!
Yes. There is STRESS
Year-end celebrations often bring added stress. Whether the cause is financial worries, family gatherings, or an endless to-do list, higher levels of stress can lead to emotional eating and drinking. When these feelings start to take hold, practice mindfulness and stress-reduction techniques, such as deep breathing, meditation, or yoga. Avoid falling into the perfection mentality. Be kind to yourself and acknowledge the stressors around you. By taking a mindful approach, you can recognize when you're eating out of stress rather than hunger. This is practice that you can carry with you all year long.
Identify Your Triggers
A trigger can be anything that directs us to revert to certain thoughts or behaviors. It can be a person, place, time of day, emotional state, thought, smell…. really anything. If you think you may be in a situation that may trigger you to overindulge or simply feel negatively about yourself, make a plan to change the situation. Know that you can always excuse yourself, say goodnight, and go to a calm space.
You Went Overboard… Now What?!
It happens to everyone. You had a night out with too many cocktails or indulged in a tray of holiday sweets. Begin by acknowledging that this is a time when celebratory situations can lead to excess. Take a step back. The past is the past and you can only live in the present. Take the opportunity to notice your feelings and then move forward. Rather than beating yourself up mentally or giving up until after New Year’s, treat yourself with the comfort and care you deserve. Avoid skipping meals or over-exercising to make up for overindulgence. Find your balance by maintaining a normal, healthy eating pattern to stabilize your blood sugar. Focus on hydrating and get some rest. This is also a good time to practice intuitive eating.
Focus on the Big Picture
We all know it can be easy to get caught up in celebrations, but remember, the holiday season is only a few weeks. Once the new year rolls around, you'll return to your usual routine and healthy eating habits, which will continue to support your long-term health goals. So, take this time to celebrate, to give thanks, and to indulge a little.
May your healthy holidays be filled with cheer, cherished moments, and loving friends and family. Wishing you a happy, healthy, and balanced holiday season!
Karen Kruza, MPH RDN LDN is a Registered Dietitian Nutritionist and Owner of Kruza Nutrition.
 | ABOUT THE AUTHOR Karen Kruza, MPH RDN LDN is a Registered Dietitian Nutritionist and Owner of Kruza Nutrition, where she focuses on weight management and medical nutrition therapy for GI disorders for adults and children. Karen is a graduate of Pennsylvania State University and West Chester University, earning a Bachelor of Arts, a Bachelor of Science in Nutrition & Dietetics, and a Master of Public Health Nutrition, summa cum laude. In addition to private practice, Karen is a professional grant writer and author of the food and nutrition blog, True Food Feed. She is a Trustee of the Pennsylvania Academy of Nutrition and Dietetics Political Action Committee (PANDPAC). |
