By Melinda Maryniuk, MEd, RD, CDCES
As the holidays approach, many of us feel both excitement and stress. Between gatherings, rich foods, and endless to-do lists, it can be a challenge to stay balanced. These tips can help you keep your body and mind feeling their best this season:
1. Make a Plan
Stay on track by planning your meals and snacks in advance. This helps ensure you’re getting enough nutritious food to fuel busy days. Try the 80/20 rule — make healthy choices 80% of the time, and enjoy your favorite holiday treats the other 20%.
2. Keep Moving
Don’t let chilly weather slow you down! Bundle up and take a brisk walk outside, or head to the mall to enjoy the decorations while you walk indoors. You can even do your workout while watching your favorite holiday movie.
3. Find Festive, Healthy Recipes
Enjoy your favorite traditional dishes — and explore lighter takes on holiday classics. Try stuffed mushrooms instead of baked brie, or wine-poached pears instead of trifle. There are plenty of creative, healthy, and delicious holiday recipes to inspire you.
4. Take Time to Breathe
Pause and unwind. Sit by the fire, light a candle, or dim the lights and focus on your breath. Try the “4×4” technique: inhale for four counts, hold for four, exhale for four. Just a few mindful minutes a day can restore your calm and energy.
5. Practice Mindful Eating
Eat slowly and with intention. Notice the flavors, textures, and aromas in every bite. Avoid multitasking while eating — no standing, scrolling, or rushing. Focus on the experience, and savor not only the food, but the company and memories being made.
6. Stay Hydrated
Keep your water bottle filled with your favorite no-sugar beverage, such as water, seltzer, or a fragrant herbal tea. Be mindful of liquid calories that can sneak in through eggnog, hot chocolate, or mulled wine. A little planning helps!
7. Celebrate with Fruits and Veggies
Make the most of colorful, seasonal produce — like green kiwis, red pomegranates, grapes, and peppers. Try something new, such as baby honeynut squash or star fruit, for a festive (and nutritious) twist.
8. Bake & Share
Love to bake, but don’t want all the treats around the house? Share the joy! Bake pies for a local shelter or share your favorite cookies with friends and neighbors.
9. Perfect Your Portions
Good things really do come in small packages. Make bite-size treats in mini-muffin cups, portion spiced nuts into single servings, and remember the plate method — aim to fill half your plate with veggies. Moderation is key!
10. Get Support
The holidays can be emotionally challenging — from remembering loved ones to juggling expectations. Reach out for support when you need it, whether from a partner, a friend, a support group, or a mental health professional. You’re not alone.
11. Prioritize Sleep
Rest is essential. Aim for 7–9 hours of quality sleep each night to keep your energy up, your mood steady, and your immune system strong.
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An important step towards better health for many people is reaching a healthier weight, which can reduce the risk of cardiovascular disease. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.