10 tips that can help you maximize your health this holiday season.
Written by: Taylor Wesley, Registered Dietitian at Radiate Nutrition and in-person instructor at High Ride Cycle, our studio partner in Denver, CO.
Plan, Plan, Plan: Without a plan, anything and everything can happen. Take time each week to plan your meals and workouts. Know when you have additional commitments, and be sure to plan your wellness essentials around them.
Don’t Skip Meals: Skipping meals before a holiday gathering will leave you ravenous by the time it’s time to eat. Eating on an empty stomach makes it challenging to honor your fullness and hunger cues. If you “ate too much” at a holiday party, this is NOT a reason to skip your meals the following day.
Ride Your Stryde Bike: It’s essential to keep your regular exercise routine. Though it may take a little extra planning, exercise is a great way to improve your mood and give yourself a sense of accomplishment.
Stay Hydrated: It can be hard to stay hydrated when the weather is cold. When dehydrated, this can present as hunger and feelings of light-headedness… thus, making us want to eat! If choosing to drink alcohol, opt for low sugar options and try drinking a glass of water with every alcoholic beverage.
Implement a Mindfulness Practice: Great examples of a mindfulness practice include stretching, journaling, and meditation. These are lovely ways to slow down and be thankful for this season instead of wishing it away with stress.
Don’t Resist Temptations: It is ok to enjoy the holiday season, including eating food you might not normally eat. When we resist food we want, we often start to obsess, then give in to temptation and eat way more than what we would have in the first place. This can turn into a vicious cycle filled with guilt. Enjoy your cravings and listen to your hunger cues.
Browse Your Options: Before eating everything available in front of you, look at all of your choices first. Take time to think: “What sounds good right now? What will help fuel my body and get me closer to my goals?”
Enjoy Your Company: It’s a blessing to be alive for another year; enjoy the company around you! It can be easy to get fixated on all the food temptations around you. Change your mindset and think, “I can’t wait to see my loved ones” or “I can’t wait for all the wonderful memories I am going to make.”
Get Enough Sleep: Sleep is a fantastic way to keep your body in check. When we don’t get adequate sleep, we are more susceptible to changes in our mood, increased stress, lower functioning immune system, and increased cravings.
Consider Taking Additional Supplements: The “winter blues” affect many people, and the exact cause for Seasonal Affective Disorder is unknown. However, a vitamin D deficiency, an altered gut microbiome, and chronic inflammation could increase symptoms.
Vitamin D: 1000-2000 IU daily may be indicated in winter months due lack of sunlight exposure
Probiotics: Increase health of the microbiome
Omega 3: May be indicated if your diet is low in fish. Improves chronic inflammation in the body
Remember, take one day at a time and enjoy this season! For more information, follow @radiatenutrition on Insta!