Let’s face it: it can be more challenging to stick to a healthy eating and exercise plan during the holidays.
Everywhere we turn there are tempting foods and drinks… from treats to small gatherings and then our own traditional family favorites. When you add in a busy schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you could have a recipe for disaster.
The good news is that you really can get through the holidays without feeling awful and gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you are feeling good and ready to kick off the new year.
In order to greet the New Year without tipping the scale, your goal is to simply maintain your weight during the coming weeks instead of focusing on trying to lose weight. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you intentionally choose the treats you want to eat and still focus on foundational habits like water intake, protein, non-starchy veggies, and sleep.
Below are a couple of things to focus on when it comes to diet, rest, exercise, stress reduction, and supplementation to THRIVE this holiday season!
Focus first on protein and non-starchy vegetables and allow other foods to fill in around that. Be sure to manage blood sugar with regular meals and whole foods whenever possible so you don’t get HANGRY.
Find healthy “replacements” and alternatives to your holiday favorites. This has been key for Justin and I. Below are some examples.
- Cauliflower mashed “potatoes”
- Bake with almond and/or coconut flour instead of white processed flour.
- Choose dark chocolate instead of milk chocolate.
- Make cranberry sauce with fruit instead of sugar.
- Decrease the amount of sugar in a recipe when you are making it at home.
- Kombucha or a mocktail instead of wine or alcohol.
When it comes to nutrition and the holidays, it can be really helpful to have a plan going in. This plan can include your favorites foods that you are going to intentionally choose to eat and then those that you can pass on. It is also important to have a plan of how you are going to go right back to your supportive nutrition after the single day of the holiday is over.
Making each holiday a single day. Then it doesn’t turn into weeks of eating too many processed foods, consuming too much sugar, and/or drinking too much alcohol and not eating enough whole foods.
Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the image below to familiarize yourself with portion sizes as they compare to your hand.
Stay hydrated. If you are choosing to drink alcohol it is dehydrating so it is important to stay ahead of your water intake. Even if you don’t drink alcohol, aim to drink half your body weight in ounces of water each day. If you are 200 lbs, then drink 100 ounces of water per day.
Aim for 7-8 hours of sleep per night as lack of sleep will cause more hunger, throw your hormones out of balance, increase sugar & carb cravings, and decrease your immune function.
Promote healthy sleep with good nutrition, a nightly routine, stress management, and minimizing alcohol and sugar consumption. Getting yourself to bed by 10 pm is also crucial as each hour of sleep prior to midnight is worth 2 hours of sleep to your adrenal glands.
Stick with your consistent exercise routine. Schedule your workouts and treat them like an appointment. If you are short on time ditch the all or nothing mentality and do what you can. 10 minutes of focused movement is better than nothing.
In my opinion, this is the MOST important thing to focus on not just at the holidays but all throughout the year!
- Express daily gratitude as this will change your life! CLICK HERE to get a Transformation Journal for you to write down your daily gratitude and help you shift your thoughts.
- Do things and be with people who bring you JOY! Spend time with people you truly want to be around and set boundaries with the people you need to in order to not feel as though your energy is drained.
- Incorporate yoga and meditation daily/weekly. Even 3-5 minutes of meditation or 10 minutes of yoga can help calm your body and your mind.
Your body likely needs MORE support when you have more stress, are eating and drinking more inflammatory foods, and potentially traveling.
You want to focus on supplements that will support your liver, gut, immune function, energy, metabolism, and hormones.
Give your liver a hug. The liver is usually working on overdrive through the holidays. This carefully designed Chlorophyll & Body Conditioner Formula focuses on supporting natural cleansing, detoxifying and purifying functions of the body.*
Many of us need a little extra help digesting our food, and during the holidays when foods tend to be a little heavier and more decadent. Continual consumption of these types of foods exhausts the digestive organs until they may no longer function properly, hence the reason for digestive enzyme supplementation. Digestive enzyme supplements have become the most vital nutritional discovery since vitamins and minerals.
Enjoy the foods you love without extra trips to the bathroom. Eniva® Probiotic+™ is a nutraceutical supplement designed to support the health and comfort of the digestive system and overall body function.* Probiotics help balance the gut flora, out-compete the growth of harmful bacteria, and support the body’s digestive, immune, and nutrition functions.
All the health benefits of wine without the excess of sugar and alcohol, both of which comprise gut health and your immune system. Resvante delivers ultra-pure trans-resveratrol from the French wine country in an activated liquid design with synergistic co-factors and a proprietary red wine extract complex that promotes prolonged use by the body through metabolic channeling.
ResVante also possesses enzymatic sirtuin longevity gene activation properties. Resveratrol molecules have been shown in a clinical study to turn on the pathways that repair DNA cellular damage to slow the aging process.
We could all use a little energy boost during the holidays. We recommend avoiding those “poisonous” energy drinks that are full of sugar and chemicals and choose a natural alternative. UltraShot is scientifically-formulated with potent and healthy nutrients to enhance energy levels and increase stamina.* Each shot has the antioxidant equivalent of 2 servings of fruits & vegetables, plus key nutrients to maximize energy and endurance. Like a healthy snack, only better!
Lastly, as you move through this holiday season and make choices around your health, fitness, and self-care a great question to ask yourself is…Will my future self thank me for you?
In Health & Happiness,
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
¹Research data on file. Eniva USA 2010