Stay Merry & Bright
5 Healthy Holiday Habits
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’Tis the season for festivities, family — and lots of food. It’s also the season for colds, flus and overdoing it. Luckily, Buck August, an Enloe registered dietitian and diabetes specialist, offers simple ways to help you enjoy the most wonderful time of the year while putting your health first.
1. Outsmart the Buffet
When it comes to enjoying tasty treats at those jolly get-togethers, choose foods you love and ease back on items that are available year-round, he said. Use a small plate, too. Studies show using smaller dishes helps you eat less — and so does eating slowly. Your brain takes about 20 minutes to let you know you’re full.
“As you enjoy a piece of ham or a morsel of mashed potatoes, take note of how you feel. You may find that you get full faster and with less food than you expect.”
If you’re worried about having seconds, use the mantra, “Out of sight, out of mind,” he adds. Park yourself away from the buffet. The more you see food, the more you want it. The same goes for candy and cookie trays at work and home.
2. Honor Your Hunger
It’s also important to pay attention to your body. “Kids are very good about this,” August said. “They eat when they’re hungry and stop when they’re full.” So as you enjoy a piece of ham or a morsel of mashed potatoes, take note of how you feel. You may find that you get full faster and with less food than you expect.
3. Mind What You Drink
Consider how you’ll wash down your food, too. Many popular holiday beverages — like eggnog, spiced cider and coffee drinks — can be packed with calories and sugar. If you choose to have one, opt for a small serving. “It’s OK to have these, but go easy on them,” August reminds us. “Try to choose beverages like water and unsweetened tea instead.”
“People who sleep at least 8 hours nightly are less likely to catch a cold. Plus, those who are sleep deprived tend to eat more and prefer high-fat, high-sugar foods.”
4. Take it Outside
Exercise is also key during the holidays. A few minutes of physical activity can restore your mind. If you can’t fit in a full workout, make small changes to get your steps in. Take the stairs, park farther away from stores or walk extra laps at the mall. You can also pull out your yoga mat or resistance band for a quick, inexpensive routine. There are plenty of exercise videos on YouTube.
August is a fan of getting outdoors during family gatherings and encourages us all to do the same. Take a hike or walk, set up a game of football or cornhole, or participate in an annual holiday run/walk. Try building in an activity that can become a family tradition.
5. Rest up
Finally, rest up. People who sleep at least 8 hours nightly are less likely to catch a cold. Plus, those who are sleep deprived tend to eat more and prefer high-fat, high-sugar foods.
And remember “me time,” too. Shopping, wrapping and cooking can take a toll on your emotional well-being. Take time each day to relax and clear your mind. It’s surprising what a quiet moment can do to help you recharge. Play your favorite music, take an evening walk or watch that favorite holiday movie. Don’t forget that the season is a time to celebrate and connect with those you care about. Happy holidays!
