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Keeping the Holidays Healthy and Happy! | |
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Diet Buddy - Monday, December 4, 2006
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Keeping the Holidays Healthy and Happy!
Hi There Buddies:
With the Holiday Season in full swing, it's very easy to
get side-tracked with our weight loss plan and exercise
routines, not to mention the stress level for some of us,
that seems to have reached new highs.
With all the parties, sweets, alcohol, missed workouts,
late nights, mall-crawling, small talk, family issues,
breathing air on crowded planes - yup, it sure is the
exciting, but nerve-racking holidays again. The experts
are saying to try and get in some training and be mindful
to stay healthy and stress-free if at all possible this
holiday season.
"Diet, exercise, mind and spirit are key," says Laurie
Steelsmith, ND, a naturopath in private practice in
Honolulu. "You need to build up to this time of indulgence.
We need to remember what this season is all about:
connecting with loved ones."
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Exercise Tips for Holiday Health!
Fabio Comano, a certified trainer at the American Council
on Exercise, recommends plunging in and getting in shape
now, knowing that the holidays will bring on a few pounds.
"Most people tend to put on weight in winter, it's part of
our (biological) survival pattern, a little like animals
packing it on for hibernation."
Comano thinks the holidays are stressful enough without
loading yourself down with unrealistic exercise goals. "If
you exercise 45 minutes a day, you may only be able to do
30 minutes," he says.
* Start the day with deep-breathing and meditating (if you
meditate).
* Take a walk before a meal, then one after. Or take a
walk after dinner but before dessert.
* If you bake cookies as gifts, walk them around to the
neighbor's houses.
* If you exercise in the morning normally, keep up the
schedule. Just don't skip.
* Buddy up with a family member. Walking is a good time
to catch up.
* Start some family traditions that are active, such as
cross-country skiing.
* Create some make-work projects, such as setting the
table one piece at a time and returning to the kitchen
in between. Or put on some holiday tunes and dance!
* Don't stress out about exercise. It's the other way
around - exercise eliminates stress!
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Diet Tips for Healthy Holidays!
Even if you are foraging in a relatives kitchen and not
doing the shopping, a healthy diet consists of five fruits
or veggies a day, complex whole-grain carbs, and adequate
protein. Surely you can grab an apple or banana and slap
together a whole-grain, lean turkey sandwich instead of
chowing down on cold ham fat and cookies.
Larrian Gillespie, MD, author of the Goddess diet, says that
fiber is very important when eating richer meals than usual.
"Nuts are a good source of fiber," she explains. "Sprinkle
them over your food. They make you feel fuller."
Gillespie also suggests switching your biggest intake to
mid-day. This gives you more time to work off the calories.
Hot fluids, naturopath Steelsmith says, like soup or tea can
also thin out mucus secretions that can trap bacteria and
viruses. She also suggests eating plenty of garlic, which
has strong antiviral, antibacterial, and immune-stimulating
properties.
Rubbing on hand sanitizer before a meal can stave off
unfamiliar germs.
Gillespie recommends liberal consumption of the holiday
staple, cranberries, to stave of possible digestive distress
from copious amounts of turkey and chicken, which can
sometimes be cooked inadequately.
Steelsmith also advises packing a one-a-day multivitamin.
Steelsmith recommends drinking a lot of filtered or bottled
water as you go through your day, even on shopping forays.
Heat in a sauna, with plenty of sweating, helps detoxify.
Or even taking a cold shower. Brrrr! Her prescription is
to let hot water run down your spine for a count of 10, then
cold for a count of 5, then hot for a count of 10, for three
cycles. "End with the cold," she says. "This is great for
energizing."
Before a party, of course, plan to eat and drink sensibly:
* Drink water beforehand. Alternate sparkling water with
an alcoholic drink, if you wish to drink.
* Fill a plate and don't hover (or should that be hoover?)
over the buffet.
* When you load a plate, aim for 2-3 bites of each food
that appeals to you. Better to eat something in
moderation than yearn for it later and maybe overindulge.
* You also can put some calories in the bank before a
party. Eat lightly at all other meals of the day, but
don't starve yourself all day. That can lead to that
buffet-hoovering syndrome.
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Tips for Calming Holiday Emotions!
"You need to get sufficient sleep during the holidays,"
Steelsmith says. This is part of a 'lifestyle tune-up" she
recommends.
The No.1 priority in such a tune-up is to see if you are
spending your time on the things you value most. Stress
goes up if you do things you don't value. Write down what
things are most important to you - family, care-giving,
work, status, whatever it is - and pursue those most
important.
If you are over-committed, say no. Don't feel guilty. The
person who asked probably didn't want to do it either.
If the holidays are a time of religious observation for
you, leave plenty of time for that.
If there are children around, remember how they love this
time of year and look forward to it. Make sure they get
sufficient rest and get help with wrapping, shopping,
decorating, and cooking, even if they make these projects
take longer.
Don't expect to throw the perfect party or find the perfect
gift for everyone. Somewhere, at almost every moment, a
dog is eating dropped turkey. It's part of life.
To get in touch with the "new you", take 15 minutes to be
alone each day. Do some stretching. Read. Or just focus
on what is around you with every sense. Do you hear
tinkling bells? Smell gingerbread and pine? See sparkling
lights? Feel the cheek of a napping child curled up next
to you? Taste a sip of mulled cider or a dab of traditional
eggnog on your tongue?
The holidays don't have to be scheduling, stress, shopping,
sore feet, arguing, and obligations, so try and be HAPPY
and ENJOY the spirit of the season.
Did You Know ???
That one of the most stressful times of the year for many
people occurs just prior to and right after Christmas and
New Year's holidays? These times bring many happy emotions,
but they can also cause anxiety, anger, and even depression.
It's especially important right now to ensure you're focused
on the task at hand. Stop and think before you take actions
which might be compulsive in nature.
Are the holidays getting you all stressed-out? Stop by our
Diet Buddy Forum and blow off some steam at...
Diet Buddy Archives
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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