1. Eat mindfully
Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body actually sends its satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat. But, if we slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount.
Fundamentally, mindful eating involves:
eating slowly and without distraction
listening to physical hunger cues and eating only until you’re full
distinguishing between true hunger and non-hunger triggers for eating
engaging your senses by noticing colors, smells, sounds, textures, and flavors
learning to cope with guilt and anxiety about food
eating to maintain overall health and well-being
noticing the effects food has on your feelings and figure
appreciating your food
2. Drink water – 8 glasses a day
Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water helps your body: Keep a normal temperature.
Tips to Drink More Water
Carry a water bottle with you and refill it throughout the day.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water over sugary drinks.
Opt for water when eating out. You’ll save money and reduce calories.
Serve water during meals.
Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
3. Choose healthy vegetable substitutes
Including vegetables in your meals is extremely important. Veggies are rich in nutrients and antioxidants, which boost your health and help fight off disease.
Additionally, they’re beneficial for weight management due to their low calorie content.
Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people.
Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in an appetizing way.
Make veggie-based soups
· Experiment with veggie noodles
· Add veggies to sauces
· Blend into smoothies
· Add veggies to casseroles
· Grill veggie kebabs
4. Holiday Workout at least 3 times a week – walk, yoga, HIIT workouts, etc
It's hard enough to exercise the rest of the year, but add holidays to the mix and many of us find exercise becomes less of a priority as to-do lists grow longer and longer. The last thing you want is more stress and, for many of us, trying to keep to our usual workout program does just that.
Try to plan your workout schedule beforehand. Even if you have to change it (which is likely when you're traveling), you've already made a commitment to exercise. It's easier to stick with it when you have it planned than to squeeze it in later.
If you're not sure about your schedule or whether you'll even have time to get in a workout, plan for the worst-case scenario. That may mean exercising in grandma's basement with no equipment and only 10 or 15 minutes to yourself. Try these quick tips for squeezing in a workout even when you only have minutes to spare.
The most important thing is to be realistic and go easy on yourself. You aren't always in charge of your schedule during the holidays so you can only do your best. Remind yourself that you can get back to your routine after this busy season.
5. Boost your immune system.
A robust immune system can help you stay healthy and ward off seasonal viruses such as the common cold. Along with exercise, ample sleep and other healthy practices, a balanced diet that includes plenty of fresh vegetables can help boost your immune system.
6. Do some self care
The holiday season is filled with hustle and bustle. There’s plenty of excitement from seeing family and friends, but also stress, travel, long lines, planning, preparation — and a range of emotions from positive to negative.
For many, the holiday season means planning and taking care of others. However, this leaves little time for taking care of oneself. Below are a few ideas on how to practice self-care during this holiday season.
Regularly schedule time to engage in self-care activities. Schedule self-care activities (exercise, meditation, a hobby you enjoy) at the same time each day so they become routine or set a timer or alarm to remind yourself.
Practice gratitude for the people and events in your life. This might include writing in a journal about what you appreciate in your life, or letting others know the gratitude you feel.
Engage in deep breathing or other relaxation skills. This can include listening to soothing music or engaging in an imagery exercise. You can also engage in a number of other relaxation skills.
7. Create a healthy habit!
Overall, the holidays can be stressful between a busy schedule and a change of diet. But don’t let this stop you from enjoying quality time with friends and family and savoring a good meal.
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