It’s that time of year. The HOLIDAYS!

The holiday season unofficially kicked off at Halloween. Thanksgiving just wrapped up. 

And then? We’re off to the races. 

Parties. Food. Frivolity. Booze. Celebrations. Desserts. 

COVID will certainly impact the way we celebrate this year, but just as for Thanksgiving, we’re not abandoning our traditions – especially around food.

So get ready for the fun and folly, but also late nights, stress, an abundance of treats, and a potential challenge to your healthy habits.

Is a healthy holiday even possible?

The more prepared you are at the start of the festivities, the better you’ll fare when they wrap up. . .somewhere around Super Bowl Sunday.  

With that, here are my 6 tips for making this a healthy holiday. 

1. GO ON PORTION SIZE PATROL

At the holidays, you eat foods that are special. Foods you likely eat once per year only. Foods linked to memories and nostalgia. 

Why WOULDN’T you want to eat A TON of those special foods? 

Because if you do, you may not feel so great. 

Not only in your belly, but in your brain; where the guilt bubbles up. 

Do not set a place at your holiday table for guilt. Guilt is not welcome. Not invited. Not allowed. 

Try this instead. 

Eat only the foods you love. Foods that are special. Foods that are truly holiday foods.

Everyday foods like chips, store-bought cookies and desserts, processed snacks, foods you can buy 24/7 at the local convenience or grocery store? 

Skip ‘em. They’re nothing special. They’re not worth it!

Instead, serve yourself a portion of those once-a-year holiday foods that you think will satisfy you. Want more after finishing that? Have a second helping, but make it a bit smaller than your first.

Want a third helping? Use the same technique. And so on until you’re not stuffed, but SATISFIED.

Sometimes we’re full in our belly, but our mouth yearns for just one more bite. 

Honor it. 

2. GO FOR HIGH FIBER, VARIETY, BALANCE

• Fiber fills you up. Load your plate with produce, beans, nuts, seeds and whole grains, and you’ll easily meet the daily recommendation of 25-30 grams.
• Variety ensures you’re eating different textures, flavors and nutrients. This satisfies your desire for crunchy, smooth, salty and sweet so you don’t get bored and head into an eating binge. It also gives your body all the nutrients it needs to support a strong immune system and stoke your energy. 
• Balance means you’re getting the right amount of calories, macro and micronutrients. It means sometimes having alcohol, and other times not. Sometimes eating a gooey dessert, and other times not. It’s focusing on your OVERALL DIETARY PATTERN versus any single food.

3. GET ADEQUATE REST

• Have a late night? Get to bed early the next night. A string of late nights will leave you strung out.
• Take a 10-15 minute catnap when you can. They’re energizing, support a healthy immune system, improve cognitive function and alertness. From my personal experience, they also make you less cranky.
• Create a sleep-supportive bedroom environment, and practice good sleep hygiene. 

4. GET A HANDLE ON STRESS

While we can’t avoid stress completely, we can manage and minimize it. 

Adopt stress relieving techniques that work for YOU. 

Aim to plan ahead, control what you can and let the rest go. Tap into your personal relaxation techniques and practice time management. Easy to say, tough to do, but give it a whirl – it can’t hurt.

5. USE AWARENESS AND MINDFULNESS

Awareness and mindfulness are ways of “checking in” with yourself.

Quieting your head, listening to the wisdom of your body, and acting in accordance with what you hear and learn. 

These techniques are especially helpful when it navigating food. 

Try checking in with your body before you fill your plate and throughout your meal: 

• Are truly hungry? 
•  How hungry are you?  
• What are you hungry for? 
• Are you full AND satisfied, or do you need a few more bites?

The signals from your body are 100% trustworthy.

Use them. Act on them. 

6. ENGAGE IN A CONSISTENT EXERCISE ROUTINE

This is my never-ending, unrelenting message. 

Regular exercise helps you execute ALL of the tips above, and feel good about your focus on a healthy holiday. 

And one more thing.

Please don’t use exercise as punishment, penance or permission to eat. 

That is NOT what exercise is meant for. It’s purpose it to keep you strong, flexible, grounded and sane. 

Schedule workouts on your calendar, find an accountability partner, and commit to getting it done week in and week out. 

Not sure where to start? Try this simple, basic workout.