The holidays can be one of the happiest times of the year, but sometimes it can feel like survival just getting through. According to the CDC, there are more deaths from heart attacks and strokes on Christmas Day and through New Year’s then any other time of year. This is likely from the excessive pro-inflammatory food and drinks, the increased holiday stress or blues, loneliness, reduced exercise, and/or inadequate sleep. Therefore, it’s really important we make a plan for the holidays to keep ourselves as healthy as possible. The little bit of unwanted weight gain is just a symptom of the inflammation going on inside.
However, sticking to a healthy plan may seem near impossible with all the food and temptation at every corner.
These days, I see it differently. The greatest gift to my loved ones and myself has become good health. It’s no longer an option to let eating and living well go to the wayside during the holidays, and then try to catch up in the New Year. With a few basic tips, the gift of great health can be achievable and fun.
- Plan ahead– this is a big one and includes a few steps:
–Have a set planof what you are going to eat and when you are going to eat it. This can make the difference between success and failure. I find planning the meals a few days in advance is the most helpful. Make a plan, and stick to it.
–Make your home a safe-eat zone.Stock the fridge and pantry with plant-based, real whole foods, and make them visible and easy to reach. Wash and chop fresh fruit and veggies and have them front and center. Make it easier on yourself – remove the temptation.
–Pre-eat– don’t show up at holiday parties or dinners hungry. I like to eat an apple or some raw veggies before I go out to eat. It’s so much easier to resist rich, indulgent foods when you’re not starving.
–Be prepared – Pack healthful snacks and back–up food, so you don’t find yourself starving and in a pinch and grab something unhealthy. I carry little bags of cut veggies, nuts and seeds, and fresh fruit.
- Get support – Let others know your health goals. This will help hold you accountable, as well as offer much-needed support. You can swap recipes, have dinner parties, enjoy exercise or yoga buddies, and it will help keep you motivated. Studies show that people have more long-term success when they do it in groups.
- Know your purpose– ask yourself why this matters to you. What are your true goals and dreams? And make sure they are so big, that you can’t fail. Write them down. Look at them every day.
- Eat greens every day – They help reduce inflammation, while the anti-oxidants and phytonutrients protect your body. They also supply many much-needed nutrients and help your body detoxify – extra important if taking in indulgent food. Every bite counts, so make these good ones!
- Exercise/move/get outdoors– A little exercise goes a long way during the holidays. A good sweat will help you take pride in yourself and keep you on track. Don’t give up on your exercise routine – try to keep moving every day.
- Handle stress– Holiday stress is real so don’t ignore it. Between different viewpoints with certain family members, crazy schedules, and trying to provide the “perfect” Christmas or holiday for everyone, this can really add up. Take time each day for slow deep breaths (extra time to exhale), meditation, yoga, outdoor time, and something just for you. It may seem self-indulgent, but it can make all the difference. I think of it as essential!
- Get sleep– I can’t overemphasize this. It’s not optional, and it will keep you feeling grounded and help you stay on track with your holiday goals. Make it a priority.
- Be kind – That starts with yourself, even if you’re not perfect. Then reach out to others, as this is an important time to feel connected and valued.
Wishing you all a happy and healthy holiday season. May the New Year start off with your healthiest selves, with each day being healthier than the day before. These are small victories worth celebrating, and perhaps, the best holiday gift ever.