Here we are the week after Thanksgiving, and I’m sure you’ve already taken stock of all the extra calories ingested. But there are still four more weeks of holiday eating! Ugh! This is especially important to baby boomers and older adults, given the spike in heart attacks and stroke this time of year.
While you may be tempted to throw in the towel on healthy eating until sometime in January, it’s important to keep the end-game in mind: making satisfying food choices that support lifelong healthy habits.
So don’t be too rigid (this season does really come only once a year, and eating is part of the holiday tradition), but don’t give in to the never-ending temptations either.
Here are a few strategies to help you get through the next few weeks with wellness in mind:
1)Move! Get up and walk, do squats, or take the dog out–at least once an hour. My sister’s FitBit remindeds her to get up and get in some steps every hour, very handy. Sitting too long tells your body to get ready for shutdown. Too much sedentary time leads to an increased risk of cancer, dementia, obesity, depression, diabetes, heart disease, back pain, and early death.
2) Sleep. I know it sounds trite, but 7 – 8 hours of sleep really are critical. Not enough sleep is linked with increased risk of diabetes, heart disease, depression, increased inflammation, and decreased immune function.
3) Try to keep your normal routines. If you usually walk 20 minutes 5 days a week, continue with this pattern for the next few weeks. If you get up early for your special morning routine, don’t skip too many days. Healthy habits can help pull you through the upcoming onslaught of yummy temptations and second helpings.
4) Keep things in perspective. Don’t expect perfection from yourself during this time. Think of healthy food choices and exercise as a way to keep your energy level up and insure longterm health.
5) Bring healthy food choices to dinners and potlucks. At least there’ll be one item you can eat and enjoy!
6) Eat a healthful snack and drink a large glass of water before the feast so you won’t feel uncontrollably famished.
7) Serve yourself on a slightly smaller plate, 9″ – 10″. Studies show we tend to fill up our plates and eat accordingly. If you start with a smaller plate, it “looks” like more food, and you’ll feel satisfied with that lesser amount of food.
8) Go light on the following items:
- butter and cream
- candy
- cheese and cheese sauces
- eggnog
- fried foods
- gravy
- processed meats
- sugar-sweetened drinks
- sweet baked goods
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For more ideas to stay healthy now and all year long, give me a call. We can see if any of my programs or products work for you!