From the twinkle of holiday lights reflecting off of freshly fallen snow to the smell of just-baked favorite treats, the holiday season is full of opportunities to spend time with friends and family—and to indulge in delicious snacks and meals that only come around once a year. Here, we'll explore how you can stay on track with your health goals while also fully enjoying the indulgences of the holiday season.
Mindful eating tips for holiday meals
There's no need to skip out on holiday meals while you're working on your health—and there's no need to wait for a fresh January start to keep working toward your goals. If you know that you'd like to be a happier, healthier version of yourself, you can start right now (really!), even in the midst of the holiday season.
Try following these tips to fully enjoy holiday meals while still eating in a way that allows you to feel your best:
- Set intentions before holiday meals and gatherings. Before you start eating at a holiday meal, take a moment to check in with yourself, and consider what you want to get out of the experience. Perhaps you're looking forward to enjoying a favorite dessert, you can't wait to reconnect with a family member, or you simply want to soak up the cheer of the holiday season. When you set an intention and stay connected, you're more likely to feel satisfied by what you're eating.
- Use your senses to practice mindful eating. When you're eating foods that you love, take your time to fully engage your senses. Before you eat, notice the colors and textures of the food. As you eat, notice the taste and temperature of the food. Practicing mindful eating can help you to slow down and enjoy each bite throughout the holidays.
- Take your time and enjoy socializing while eating. Taking time to connect with others at parties and family gatherings can help you to naturally slow down your eating process, which can help to pace your digestion and give your brain time to recognize that you feel satisfied.
- Focus on food quality—not quantity. Indulging during the holidays is part of the fun, and there's no reason to skip out on your mom's famous pumpkin pie or your sister's fantastic cranberry sauce. When you're enjoying foods that might not be a part of your standard nutrition plan, choose the foods you really love, and savor every bite.
- Consider a sober holiday. While it can be tempting to enjoy a cocktail or two during the holidays, doing so can drive up your caloric intake without increasing satiety levels, decrease the quality of your sleep, and have a negative effect on your immune system. If you do choose to drink, be sure to stay hydrated and limit your intake.
- Remember, flexibility is key. For many of us, weight fluctuations are a normal part of the holiday season. Mindful enjoyment of holiday food isn't about restriction, rather, it's about enjoying food in a balanced, nonjudgmental way.
Strategies for staying active despite a busy schedule
Schedules can get hectic during the holiday season, and staying on top of your self-care routine helps support your physical and mental well-being. You may need to be strategic and creative with your time, but there are plenty of ways you can include meaningful movement in your day during the holidays.
Try these tips to maximize your physical activity during the holidays:
- Try short, intense workouts. Just 10-15 minutes of exercise can be effective. High-intensity interval training (HIIT) workouts offer quick, intense bursts of activity followed by periods of rest, and are known for offering a great caloric burn and supporting cardiovascular fitness.
- Incorporate movement into daily tasks. When you're on the phone or listening in on a virtual meeting, head outside for a stroll around the block. Take the stairs instead of the elevator when you can. When you're moving through tasks at home, put holiday music on, and take dance breaks from time to time to keep your activity levels up.
- Try active socializing. Instead of spending all of your time sitting during social gatherings, suggest a walk, quick workout, or movement-intensive games to get you and your friends or loved ones up and moving while you get to spend quality time together.
Managing stress and prioritizing self-care during the holidays
From cooking to shopping to hosting to managing traditions, the holiday season can be stressful. Prioritizing your mental health self-care is important for enjoying the season in a healthy way.
Try these strategies to manage holiday stress:
- Set boundaries. One of the most important parts of emotional wellness is learning to say no. You don't have to attend every party or accept every invitation during the holidays. If you're feeling overwhelmed, talk with family, friends, or coworkers who can help. It's ok to let others know that you need some extra support to manage holiday stress.
- Let go of perfection. There's no such thing as a perfect holiday experience, and no matter how hard you try, you won't be able to create one for yourself or anyone else. Let go of the idea that each meal, event, and gift exchange must be flawless from start to finish. Downsize your to-do list by focusing on the moments that matter most, like spending time cooking with loved ones or curling up with your pet for a holiday movie marathon.
- Prioritize physical health. You can't take care of anyone else unless you're taking care of yourself, and this adage is especially true during the holiday season. Aim for at least 7 hours of sleep per night (more if you can swing it). When you get enough rest, your body is better able to regulate stress levels. Exercising often (even if it's as simple as going for an outdoor walk with your family) can help keep stress levels under control while keeping you healthy.
- Take time for yourself. It's easy to get caught up in the rush of the holidays, and taking breaks can help to keep stress levels low. Take some time and enjoy a chapter of a new book, go for a solo outdoor walk, or take some time to enjoy creative pursuits.
Tips for enjoying treats in moderation
Holiday treats don't have to lead to winter weight gain when enjoyed mindfully and in moderation. Finding a balance that works for you is key.
In order to mindfully enjoy holiday treats, you'll want to try to fully focus on your food when you're eating. This doesn't mean you need to sit in a silent room while you're enjoying holiday food! Instead, carefully choose the foods that you take from the buffet table at parties. If you're alone, try fully focusing on your food, rather than eating with distractions like the TV or the computer.
Eating small portions can also help you enjoy treats in moderation. Remember, you can always go back for more if you don't feel satisfied with your initial portion. When you start with a smaller amount of food on your plate, you're less likely to overindulge.
When it comes to striking a balance between healthy foods and treat foods, be selective. Enjoy the treats that you really love, and maybe skip the foods you can get any time of year. Pair your treat foods with nutrient-dense foods to ensure that you're getting the vitamins and minerals you need while you enjoy the delights of the holidays. Enjoy each treat with a piece of fruit, a handful of nuts, or other healthy option that can provide your body with the fantastic taste of a treat alongside a boost of energy.
Evidation: Your key to enjoying the holidays mindfully
At Evidation, we're here to give you the content-based insights that can help you become your healthiest, happiest self. Whether you're tracking your fitness and activity levels, your sleep, your moods, or other health data, Evidation puts it to good use.
When you choose to share the health data you're already tracking with our app, we'll provide tips and tricks that allow you to continue working toward your health goals as you enjoy the foods and activities that ignite a sense of nostalgia and joy. Click here to learn more about how Evidation works and download our free app today.
