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Counting on Holiday Health

Ho-Ho-Holiday health is as easy as 1-2-3 — not!

December 5, 2007
By Lynne Brick, RN, BSN

 
 

Committing to an active, healthy lifestyle during the season to wine, dine, party and imbibe for 41 days and 41 nights is not an easy task. I guarantee that evil elves will try to tempt you into a scary holiday “hell”-th trap. They want YOU to become just another statistic, another one who gains the traditional 5 to 12 pounds between Thanksgiving and New Year’s Day.

But wait. Never fear!

Your PLAN is here!

The secret to defeating those little temptation elves is to plan each and every holiday and night so that you maintain control, conquer temptation and feel fabulous. Here is a five-step plan to help you stick with your holiday goals to stay healthy and happy.

STEP # 1: PLAN YOUR TIME

Time management can be a challenge regardless of the season. Whether you are a working professional or a domestic engineer, you most likely are a woman who is juggling many balls at once. Balancing parties, family, work, self-care and your spiritual life can be draining and stressful. Since you are the CEO, or Chief Energizing Officer, of your own life, be sure to:

  • Simplify. Get rid of clutter and avoid adding more clutter to your life.
  • Write down your entire holiday plan:
    1. Determine your goals.
    2. Determine with whom and where, when and how you will accomplish your goals.
    3. Plan your month.
    4. Plan your week.
    5. Plan each day.
  • Include the holiday traditions (shopping, family feasts, decorating, caroling, school functions, sending holiday greetings) into your plan. Delete anything that you’ve done in the past that is not fun.
  • Be sure to include physical activity in your daily plan!

STEP #2: PLAN YOUR DAILY MEALS AND BEVERAGES

While it is OK to cheat a little during the holidays (after all, how often do you get to eat your Aunt Emily’s famous nut and poppyseed rolls?), planning your “mini meals” and larger meals is the key to control.

  • It’s a game. Energy in (calories you consume) must be less than or equal to energy out (calories you expend through exercise). Plan your mini-meals around events and parties, including office parties.
  • Drink three liters of water daily. Stress, fatigue and not enough sleep can lead to headaches — and so can dehydration.
  • Balance your nutrition and your portions. I could write a book about this, but simply look at your plate. Your protein portion (meat, poultry, fish, eggs, soy) should be the size of a deck of cards. Your fruit/veggies (carbs) should be the size of a woman’s fist, and rice or pasta (or even a snack) should be the size of a rounded handful.
  • Eat a healthy snack before you party. Be sure it is full of natural vitamins. This will help curb your holiday cravings.
  • Cut calories from alcohol in half. Drink wine spritzers (half wine, half club soda) or drinks with fruit juice.
  • Listen to your belly to avoid overeating.

STEP #3: PLAN FOR LOVE

‘Tis the season for giving to those less fortunate than you, for connecting with your family and friends, for fellowship and for exercising your spirituality. Be grateful every day for all your blessings.

STEP #4: PLAN TO RE-ENERGIZE

The holiday season can deplete your energy and increase your stress levels. Women find it challenging enough to take care of themselves in the regular run of the year (because they are taking care of everyone else in their lives). Our nature to nurture escalates during the holidays. However, there’s no better occasion for “me time” than during this season. Reducing stress will reduce cortisol levels. Elevated cortisol levels can lead to intra-abdominal fat deposits, which can be toxic. (Yikes!)

  • Breathe. Take yoga, tai chi, Pilates, BodyFlow or meditation classes. Get a massage or facial.
  • Rest. Get your required seven to eight hours of sleep a night. You have permission to nap. Just do it!
  • Choose your attitude. No one else is responsible for your happiness — only you are! If you find yourself feeling sad or hopeless, seek counseling and be sure to get plenty of sunshine and Vitamin D.

STEP #5: PLAN TO EXERCISE

Keeping active is the No. 1 way to stay healthy and ward off those evil elves! The good news is that you do NOT need to spend a big chunk of your busy day working out. In as little as 15 minutes you can gain great benefits and tremendous results!

  • Exercise your heart. Your heart is a muscle. Just like the rest of your body,it needs to be exercised. Walk, bike, hike, take cardio classes, dance or vigorously wash your car. It does not matter what you do as long as you make your heart beat faster and your lungs work harder nonstop for 15 to 20 minutes. Work your way up to 30 minutes. Here’s a bonus: 10,000 steps a day keep the pounds away! Ask for a pedometer for Christmas, Hanukkah or Kwanzaa. (P.S. The Surgeon General recommends you do 30 minutes of cardiovascular exercise daily.)
  • Strength train. Strength training means you make your muscles work harder than normal. Use your body weight against gravity with push-ups, wall squats or lunges. You can even use a thick rubber band or rubber tubing for resistance, which helps build strong muscles and bones. Ask for personal training sessions as a gift. (P.S. The greater your muscle mass, the more efficiently you burn calories and fat — even when you sleep. Strong women stay young and healthy.)
  • Flexibility. Supple muscles are important in all seasons of life. As we age, we become less flexible, which can lead to injury. Be sure to stretch after you do any type of exercise to improve muscle flexibility. Hold each stretch for 30 to 60 seconds. Go to a pro, such as a personal trainer, to discover the best ways to improve your flexibility.

So, your Ho-Ho-Holiday health is as easy as 1-2-3-4-5. A little planning can help you stay on track with healthy lifestyle choices during the tempting holiday season. And just think: You’ll have a head start on all those New Year’s resolutions!

Wishing you and your family the healthiest, happiest and most active holiday season ever!

Resources

www.mealsmatter.org/EatingForHealth/Topics/article.aspx?articleID=52

www.meredy.com/nursetips/holidayhealthtips.html/

LYNNE BRICK is the owner of Brick Bodies® and Lynne Brick’s Women’s Health & Fitness™, a chain of coed and women-only health clubs in the Greater Baltimore area. An author, international fitness consultant and motivational speaker, she can be reached at Lynn...@Brickbodies.com.

 
 
Filed Under: Body Balance