Prep Life During the Holidays

Prep Life During the Holidays

Holiday Survival

Plan ahead for big meals. Before you go to a holiday party, eat a little something to fill you up so you don’t over indulge in party food.

Move away from the table. When you’re at the party, try not to stand next to the buffet table. It’s too hard to resist all that great food! Also sometimes we don’t realize how much we are eating while we are conversing.

Some exercise is better than none. Fit in10 minutes of exercise a day during the hectic season even if you’re super busy or traveling. Your immune system may be compromised with all the stress so make sure your give it a little boost when you can.

Work out with your family. Encourage your family to eat well but schedule exercise breaks too as you gather together. Take a brisk walk before or after your meals or organize something active like a skating party or 5K race.

Don’t skip meals. Even though you may have eaten a huge dinner with your family the night before, don’t skip meals the next day to compensate. Eat frequently every 2-3 hours to make sure you stay on track and don’t over eat because you are overly hungry.

Stretch away stress. To ease the tension of holiday shopping and preparation take a few minutes each morning and evening to stretch out your muscles.

Drink tons of water. Bring a reusable water bottle to work or school so you can drink throughout the day. Water will stop you from mindlessly eating and keep off the extra pounds. Also, when flying, drink a glass of water for each hour in the air to keep your body hydrated.

Limit alcohol. Drink a glass of water for each alcoholic beverage you consume during the holiday festivities. This helps eliminate the unwanted effects — think hangovers!

Work out at home. In-home workouts are a great way to get it in during the busy holiday season.

Don’t be too self-critical. Don’t beat yourself up over an overindulgent meal or skipped workout because of the unusual hustle and bustle of the holidays.

Try your best but let go of trying to be perfect. Remember that it’s family first this time of year so if Grandma makes your favorite dessert, eat and enjoy every moment without guilt.

Holiday Survival Tips

Nutrition:

1. Fill up on produce and protein at each meal.

2. Pay attention to your hunger cues

3. Minimize distractions while eating and pay more attention to your appetite and family

4. Treats and indulgences are abundant so be selective and stick to a plan.

5. Strive to eat on plan at least 33 of your meals a week. This is the 80/20 rule if consuming 6 meals a day.

Fitness:

1. Have a workout game plan and stick to it. Schedule time for your wellbeing.

2. Partner up with someone for accountability

3. Do something active everyday even if you can’t make it to the gym. At home workouts are great for days you are stuck inside due to weather or holiday gym hours.

4. Mix it up and take a group class to find some variety and motivation.

5. Be ok with short workouts. 10-15 mins of movement in the morning or before bed are better than nothing.

Recovery and Stress:

1. Aim for 7-8 hours of sleep

2. Minimize your caffeine intake.

3. Get some fresh air and movement outside. Vit D is super helpful especially in these months of limited sun exposure.

4. Treat yourself to a massage, sauna or hot bath

5. Have fun with family but also recharge with solitude. Utilize yoga class, meditation, hot tub, etc to unwind

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