Whenever the holidays roll around, I get anxious as excessive calories lurk behind every corner. Baked goodies, holiday parties and candy bowls garnish the days between November 25th and January 2nd making this season a particularly difficult time to avoid packing on the pounds. Did you know the average weight gain (for North Americans) between Thanksgiving and New Years is anywhere between one and seven pounds? Yikes! Needless to say, I’ve managed to survive many seasons of culinary indulgence by following the tips listed below in addition to an extra serving of self-control. And I haven’t popped a button on my skinny jeans yet! Here’s what you need to know to survive the holiday consumption marathon:
Schedule your workouts. I know it seems obvious, but many of us muddle our fitness schedules during the winter months. Cold air and an erratic social calendar filled with holiday festivities can really throw off your exercise regime. Nevertheless, this is probably the most important time of year tosweat it out! Make time to work out. Schedule it into your calendar. I cannot stress this enough: Make fitness a priority. Not only will working out help you de-stress, it will also keep your metabolism revved up and ready to handle all of your holiday feasting. To offset increased caloric intake, tack on an extra 10 minutes of cardio to your workout sessions. I also try to walk after big meals like Thanksgiving dinner—it’s amazing what a lap around the neighborhood can do for your digestion and legs!
Start counting. While I’d like to think holiday treats are magically sprinkled with non-fattening fairy dust, the calories are unfortunately still there. Darn it! Since it’s easy to forget of what you’ve eaten, keep track by adding calories on the calculator of your phone or with one of the many calorie-tracking apps. I’ve never been a fan of counting calories, but it really helps keep holiday binging in perspective. When appetizers are in the mix, keep the leftover toothpicks in your hand or on your plate so you have a better idea of how many you have eaten. Just because they’re small doesn’t mean the calories are smaller too! The bottom line: Be aware of how much you are putting in your mouth.
Don’t go hungry. Hunger leads us to do crazy things: Binge on chocolate-covered gummy bears, down a 700-calorie soft pretzel as a snack or absentmindedly eat three cookies instead of one. Don’t let yourself become ravenous, ladies! When you go gift shopping, pack a healthy snack such as trail mix or a granola bar to stave off mid-day hunger. We all know the food court isn’t going to do your waistline any favors. Additionally don’t show uphungry either. If you’re going to a holiday fete, have a healthy snack before heading out the door to avoid gorging on the cookie platter upon your arrival.
Drink wisely. The holidays bring out all the good stuff that’s not-so-good for your figure such as hot cocoa, whipped cream, specialty cocktails, Baileys Irish Cream coffee (yum) and open bars (dangerous). While wining and dining is fun, flex your self-control by either limiting yourself or making tradeoffs. If you’re going to have that delicious cup of hot chocolate, skip the peppermint bark—and voila, you have traded off. As for alcoholic libations, treat yourself to one specialty drink. Instead of refilling with a second, stick to low calorie drinks such as vodka-water with lime for the remainder of the night. In between drinks, have a glass of water. Drinking too much can lead to eating too much. Keep you inhibitions in check by pacing yourself. Finally, whether you’re sipping on the sweet side or treating yourself to a cocktail, it’s especially important to stay hydrated with water. People who drink more water, consume less food, which means less calories. Before you eat anything, have one tall glass of water. I promise, this is one of my favorite tricks.
Mind your PC. No, I don’t mean Paper Crown (although you should check out the holiday collection). I’m talking about portion control. When you pile your plate at the buffet, remember where all that food is going. It’s essential for energy, but what about the overflow? That goes straight to your hips and thighs. Be vigilant to only eat when you are actually hungry. If you’re unsure, have a glass of water and see how you feel after. Ideally, you should aim to fill 40% of your plate with complex carbs such as vegetables or fruits. The other 40% should be a lean protein (that’s turkey—without the skin). And the remaining 20% of your plate may be dedicated to fats like dessert, butter or oils. (Remember to eat slowly and chew.) Seconds are very tempting this time of year. Before heading back for round two, drink a glass of water and wait a few minutes. More often than not, you will realize you’re already full. Instead of another helping, save room for dessert! If you’re especially concerned about gaining weight, use a smaller plate to keep holiday gloat at bay.
I hope you find these suggestions helpful! At the end of the day it is all about willpower. According to Psychology Today, “willpower is like a muscle.” Working it regularly can strengthen it. By flexing your willpower you will increase your ability to control yourself. But, like a muscle, willpower can also get fatigued! This is the perfect excuse to indulge from time to time. After all,it is the holiday season so enjoy yourself!
Fitness, health, and happiness— it’s a winning combination for a full, rich life. However, the direction we go comes at the expense of our daily choices— the ones that impact our behaviors, moods, and even our appearance over time. Before I was writing about this stuff and helping others reach their personal fitness goals, I was on my own journey. The journey was rough though, mainly because I had to do the research myself and seek out fitness professionals to get the information I wanted. I made many mistakes. For some, exercise seems cumbersome, boring, and even expensive. I was one of those people.
I finally broke through, and once I figured out that my health and fitness should complement my life as opposed to ruling it, everything fell into place. Once I shifted my focus to the long-term as opposed to the short, everything became easier. Neither our diets, nor our training schedules are ever perfect.
If you can relate, I want to share some tips from others below on making health and fitness complement your life as opposed to ruling it.
First we have Jen Sinkler, senior fitness editor of Experience Life magazine based in St. Paul, Minnesota. She is RKC and CrossFit L-1 Certified, and a former U.S. national women’s team rugby athlete.
With such a busy schedule, how do you continue training and healthy eating without experiencing burnout?
“Perspective, almost 100 percent. I used to try to separate ‘work’ from ‘life.’ That did not go particularly well for me, however. Although I spent plenty of time assigning, editing, reading and writing fitness stories, I spent too little time working out myself. So, a few years back, I overhauled myperspective of my job and made the decision that a major part of it was going to be firsthand fitness exploration of what’s going on out there. Burnout isn’t an issue, because I’m always trying something new.”
“As for dining on the go, as long as I stick to bun-less burgers and salads instead of fries at least most of the time, I don’t see much fallout. I tend to keep the rules pretty simple, and I find it easy to avoid grains and dairy and not feel deprived in the least.”
How do your healthy habits improve your life outside of fitness?
“Good health and fitness means I don’t get sick. It means I wake up feeling great, it means my energy is boundless and it means I’m aging backward. As long as I don’t trade on or abuse this too often, it remains true and gives me an immense amount of freedom.”
What are your tips for those who want to get similar results?
“I believe so much of the fitness factor is mindset. If you don’t enjoy the type of training you do, it’s unlikely you’ll be able to sustain it for the long term. Fitness and nutrition have a lot of ‘right’ answers; the trick is experimenting long enough to find what’s right for you.”
Next we have Leo Babauta, a simplicity blogger, best-selling author, and creator of the popular blog ZenHabits. Leo is a former journalist (almost 20 years), a husband, and father of six children.
With such a busy schedule, how does one continue their training and healthy eating without experiencing burnout?
“I start by simplifying my schedule— reducing commitments so I have time for things that are important to me, like creating, exercise, and family. I also see exercise and good diet as the things that keep me from burning out— they’re necessary for balance, and if I didn’t do them, I wouldn’t have the energy release and relaxation I need to keep doing the other things I love. So it’s one of the few things that mustbe scheduled.”
How have your healthy habits improved other areas of your life (relationships, productivity, etc.)?
“It’s really profound how much health and fitness can change everything. I feel better, more energized, and more motivated in everything I do. I work better and create better. I play with my kids and run around and climb with them. I’m happier, which makes every interaction and relationship better. I just love life more.”
What are your tips for those who want to fitness to complement their life?
“Start small. You might see the fittest people committing hours to exercise, but they’re like the black belts. All you need to do is start. Commit to doing five minutes of an activity you enjoy, every day, and commit to changing one thing about what you eat— replace a junk food with something healthy you enjoy. You can find time for five minutes. Slowly, you’ll see yourself improve, and you’ll want to make more room for fitness.”
And finally, we have Leigh Peele, a certified trainer, writer, and fitness consultant from North Carolina. She is a vegetarian for ethical reasons, lifts heavy, and prefers dancing over traditional cardio workouts.
With your busy schedule, how do you train and stick to a healthy diet without experiencing burnout?
“This might come across as a cop-out answer, but it just isn’t an option. It isn’t something I feel I have to do. I want to do it and it is crucial to who I am as a person.”
“I have a very healthy relationship with diet and exercise. I know how to manipulate body composition with my eyes closed. I don’t exercise or eat healthy out of fear. I do so because it is a part of who I am. I like being strong.”
How have your healthy habits improved your life outside of fitness?
“I believe deeply in cause and effect. I believe that one motion leads to another and another. The chain reaction of making your body and health a top priority trickles down to everything. It isn’t about being the hottest or the strongest. Someone is always more attractive than you, and being a 5′ 4 ½” female, I think it is safe to say someone is always going to be stronger. But, that doesn’t mean I can’t surpass the average with my intent. My intent is to be the strongest I can be, the smartest I can be, and as successful as I can be. It isn’t about other people; it is about me.”
“I don’t believe in being average or letting your life pass you by, and that shows in the gym. That shows on your plate. It shows in how you treat people. It all leads to the other.”
What are your tips for those who want to fitness to complement their life?
“Don’t cheat your life. If you go into a situation saying to yourself, ‘What is the least I can do to actually make a change in my life?’ you aren’t going to change. You might as well go back to the drawing board… This isn’t about becoming obsessive and overtaking your life with diet and training, but it is about becoming obsessive with making your life something worth living.’
“Care enough to do something, anything to start taking better care of yourself. Then, once you make that an important part of your life, you can find the method and philosophy that works for you.”
The average person spends more than one third of their life asleep. But don’t be fooled— just because the body is sleeping doesn’t mean it’s slacking off. During sleep, the body repairs itself so that when the alarm clock goes off, our bodies are renewed and refreshed. Tossing and turning all night can affect judgment, productivity, and the ability to retain information. Over time, it can contribute to obesity, diabetes, and— of course— a chronic bad attitude (did someone wake up on the wrong side of the bed this morning?). So check out our list on how to sleep better tonight— and thank us in the morning.
1. Establish a bedtime routine. This lets the body know it’s time to unwind from the day’s stress and chill. Figure out a schedule and stick to it every night of the week.
2. Journal. Thinking about or doing stressful activities can cause the body to release stress hormones, leading to alertness. Writing out stressful thoughts in a journal can help avoid restlessness once hitting the sheets. Studies suggest writing down these thoughts can help reduce stress by allowing the brain to process negative events.
3. Have a snack. Foods like eggs, bread, and cereal have high levels of tryptophan, which is known to help with insomnia [1].
4. Try a cup of chamomile tea. This herb can reduce sleep-hindering anxiety.
5. Exercise regularly. Studies show moderate aerobic exercise can reduce anxiety and improve quality of sleep in people who suffer from insomnia [2].
6. Work out earlier in the day. While exercise can help improve sleep quality, it’s important to schedule workouts that end at least two hours before hitting the hay so that post-workout adrenaline boost doesn’t keep you up.
7. Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is bestto ensure a good night’s sleep.
8. Aim for at least seven hours of sleep. Getting less than seven hours? This is likely sleep deprivation, which has been linked to high cortisol levels (aka more stress) [3].
9. Bedroom activities only, please. Reserve the bed for bedtime-only activities so the mind will associate the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much [4].
10. Create a comfortable environment. Whether that means splurging on 800 thread count sheets, getting heavy-duty curtains to block out light, or keeping a fan in the room for background noise, make sure it’s comfy before climbing into bed. Share a bed? Work with your partner to make any changes necessary so everyone sleeps well.
11. Keep the bedroom slightly cool. Between 60 and 75 fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep.
12. Take a hot shower or bath before bed. This can help the mind relax, while the rise and fall of body temperature induces sleepiness.
13. Set a daily wakeup time. And stick to it— even on the weekend. Irregular bedtime and wake-up hours can lead to poor sleep patterns [5].
14. Make up for lost sleep. Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track.
15. Keep caffeine fixes to mornings and early afternoons. Drinking it too late in the evening can lead to an unwelcome bedtime boost.
16. Don’t toss and turn. Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness— it’s a vicious cycle.
17. Check the medicine cabinet.Medications might be interfering with sleep. Think a prescription is the culprit to a sleepless night? Talk to a doctor about potential side effects and how to deal with them.
18. Leave Fluffy on the floor. Sleeping with pets can interfere with sleep. Snuggle before bedtime and then let them get comfortable elsewhere.
19. Face the alarm clock away. Watching the time tick by can actually cause more stress and make it harder to fall asleep.
20. Get techy. Check out the variety of smartphone apps and other gadgets designed to help usher in a better night’s sleep.
21. Listen to soothing music. It can improve both sleep quality and duration [6].
22. Sniff some lavender. This scent can actually be an antidote to insomnia. Try burning lavender-scented candles or essential oils to ease into sleep [7].
23. Try progressive muscle relaxation. Starting with the feet, tense the muscles. Hold for a count of five, and then relax. Do this for every muscle group in the body, working up from the feet to the top of the head [8].
24. Dim the lights. Bright lighting might contribute to sleep disturbances.
25. Get some fresh air. Exposure to daylight helps regulate the body’s internal clock and with it, sleep timing. Getting daylight also keeps daytime fatigue at bay, leading to more sleepiness at bedtime.
26. Establish an “electronic curfew.” The artificial lights from computers, TVs, and cell phones might make it more difficult for the body to understand when it’s time to wind down. And one study suggests limiting TV at bedtime can reduce sleep debt [9].
27. Drink something warm. While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a “comfort drink” like warm milk, hot chocolate, or tea can make those eyelids a bit heavier.
And an additional word of advice: While factors like stress or big life changes can bring on a few sleepless nights, prolonged trouble sleeping could be a sign of another issue like depression or a sleep disorder. If these are worries, schedule a doctor’s visit to get things checked out.
just discovered my new favorite site: greatist.com!
they’ve got so much info on exercise, nutrition, happiness and just being overall healthy. seriously, it’s awesome, check it out!
Miranda Kerr
