Staying Healthy During the Holidays

November 2019
By: Danny Osias,
Fitness Center Assistant Director

1) Eat before going to a party so you don’t overeat at the party! Plan what and how much you’ll eat ahead of time so you don’t eat on a craving impulse. You can take it another step and prepare your own dish if there are certain foods you can’t eat such as dairy, gluten, or meat. Just remember that failing to prepare is preparing to fail! So when the time comes you’ll know what you can and can’t eat.

2) Use a small plate This is mostly psychological because we tend to stack on food so the whole plate is full.  Another tip is to load your plate with greens and eat them first. This will aid in digestion and the fiber will keep you full longer. Eating a lot of fiber is a great way to manage weight.

3) Chew your food slowly and savor it Eating slowly helps you to eat less. Have you noticed when you are eating quickly, you don’t realize how much you are consuming? It takes about 20 minutes for the brain to signal that you’re satisfied. Most people eat very fast, so they’re not chewing properly resulting in poor digestion. Take smaller bites and really enjoy the delicious cooking you or your family took the time to prepare – it will go a long way. The last tip is to take a 10-minute break after your 1st plate. You might realize you don’t want a 2nd plate!

4) Stay Active when you can!

  • Hit the Fitness Center.  Even a 20-minute workout will make a difference
  • The Connection has almost 90 group fitness classes each week! Try something you’ve never done before.
  • Take a yoga, meditation or reiki class to reduce stress
  • Walk the Dog
  • Play football or other sports the morning of Thanksgiving with friends
  • Shovel some snow with the family
  • Try a quick 15 minute HIIT/Circuit routine (any Personal Trainer will assist)

Total body workout: Do as many reps as possible in 30 seconds for each move. Try doing them in a row without rest. After doing the 4 exercises, rest 1 min and repeat the circuit. Try 4-5 rounds.

  1. Jump Squat
  2. TRX Row or Dumbbell Row
  3. Mountain Climbers (In plank position)
  4. Chest Press/Push-ups

5) STAY HYDRATED Water is necessary for all body functions and delivering nutrients. After all, water makes up about 60-70% of the human body. So it is very important to consume regularly. Sometimes when we feel hunger we are actually thirsty. So don’t wait until you are thirsty to drink some water. Another tip is to limit alcohol intake. Even if you are drinking alcohol, try downing a glass of fresh water in between cocktails to prevent dehydration. Always remember to drink responsibly!

6) Make Time for Yourself! The holiday chaos can stress our mental/emotional health. In addition to exercise and eating well, make sure to take some time off to unwind and chill out. Here are some things you can do:

  • Watch an upbeat movie
  • Read a positive book
  • Listen to your favorite songs

Do something that makes you happy at least once a day. This can help get you grounded and recharged. Just remember this should be a special time for you too!