By Iris Farrou
21 Dec, 2021
Mental Health
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The holidays can be a relaxing and socializing time, but they can also be a time of holiday stress. Experts give us some tips on how to maintain healthy stress levels during this holiday season while keeping COVID safe and being mindful of our body’s health.
COVID Safety
As vaccination rates increase, you can likely choose if you are spending the holidays with vaccinated, COVID-safe individuals. Regardless, you should wash your hands often to prevent the spread of germs. Similarly, you should stay warm and bundled up to not jeopardize your immune system. You may let a little loose during the holidays, but remember smoking causes health risks. Last but not least, monitor children’s activity to see they are keeping safe and having a good time.
Body Health
Holiday living isn’t always friendly to healthy living, especially when it comes to diets and routines.
Here are some easy diet tips to practice this holiday season:
- Find healthy alternatives to your favorite dishes or substitute ingredients with their healthier counterparts. For example, use yogurt instead of mayonnaise, and bake instead of frying.
- Exercise moderation. No need to push your body past its limits when it comes to food and desserts. Keep your portions smaller if you want to extend your mealtime, or if you have several meals planned throughout the day. Avoid foods that upset you.
- Homemade foods instead of processed foods are a better idea. Canned, processed, and premade foods are full of salt and sugar that homemade foods usually don’t have.
- Adding more vegetables to traditional dishes or using vegetable-based recipes as side dishes is an easy way to eat your greens while enjoying holiday meals!
- Taking a walk after mealtimes can help your body digest. Research suggests it is best to take a walk directly after a meal to assist your digestion—and even get some alone time.
Managing Stress
The holiday season can come with heightened stress, or even depression. The demands are higher, financial stress is at play, and with guests around you may not get a moment to yourself. You may also be spending the holidays alone when you would like to have company or have recently lost a loved one.
Here are some tips to handle holiday-related stress:
- Acknowledge your feelings and express them. If you can’t talk to someone, you can write them down. Whether your feelings are positive or negative, it is important to not keep them bottled up.
- Reach out to friends, family, or the community. If you are feeling isolated and lonely or cannot (or don’t want to) reach out to friends and family, community events during the holiday season are an easy way to get some low-stakes socialization. Plenty of community programs organize more events around the holidays, and volunteering or participating is easy.
- Plan ahead and keep your habits, as sticking to a routine or a schedule you are familiar with can help minimize stress. Take agency over holiday plans and keep your limits.
Overall, remember to prioritize the things that make you happy! Avoiding over committing to events that cause stress or are more of an obligation. Spend the time with the people you love doing things you enjoy.
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The holidays are a great time for family get-togethers, conversation and of course, food. For those of us trying not to gain the 25 pounds of Christmas, following these simple tips and tricks can keep you trim this holiday season while still letting you sneak a few bites of those steaming hot gingerbread men.
Balance your beverages
Having holiday-themed drinks can be fun, and tasty, but are best consumed in moderation. Hot chocolate, eggnog, apple cider, holiday lattes etc. can be high in sugar and fat, leaving your diet plan damaged by the end of the day. However, the following small changes can help make your drink choices a little less detrimental:
- Avoid adding marshmallows, whipped cream or “drizzle” to your beverages
- Mix eggnog or hot chocolate with half a glass of skim/low-fat milk
- Look for low-fat/low-sugar options
- Avoid adding alcohol, as it mostly adds extra sugar and calories
- Drink a glass of water after each specialty beverage to help fill your stomach and prevent overconsumption
Eat smart, don’t be a Scrooge
Starvation and dietary self-sacrifice during the holiday dinners and parties will only lead to aggravation and irritation. Besides, no one wants to hear about and all the things you can’t eat while they tear into that Christmas turkey. However, the next few adjustments can help keep you, your belly and your loved ones happy this season:
- Choose light over dark meat and avoid eating the skin for less calories and fat
- Be aware of how much you’re putting on your plate
- Avoid too much gravy or dressing in order to limit fat, calories and sodium
- Choose whole-grain breads, lean meats, nuts, veggies and fruits for appetizers
- Consume sweets/deserts in moderation or split your choice with a friend
Kitchen smart, kitchen savvy
Whether cooking for a work party or family dinner, making smarter food choices can help you and others have a healthier holiday.
- Use fresh fruits and vegetables instead of the canned option
- Use herbs and spices to flavor your masterpiece instead of loading it up with butter and salt
- Complement heavy dishes with roasted vegetables or a tossed salad
- Use whole-wheat flour instead of white flour when baking
- Cook with vegetable or olive oil instead of butter
- Use low-fat or skim milk instead of heavy cream
- Add dried fruit to baked goods instead of candies or chocolate chips
- Flavor dishes with vanilla, almond and peppermint extracts instead of butter and sugar
Win over the workplace
Work parties and functions can be the most difficult place to refuse poor food choices. But, by signing up to bring your own dish you can provide a healthy option for you and others.
Making sure to eat healthy throughout the day can also prevent you from overeating poor food choices later by keeping your stomach full and satisfied, and your mind away from unhealthy cravings.
Avoid fried and buttered foods and keep away from items with an abundance of cheese and cream. Supplement instead with grilled items, vegetables and dip or whole grain crackers.
Stay active despite the snow
The change in the weather means more layers, less daylight and an overall tendency to avoid leaving the house whatsoever. However, one of the best ways to retain your fitness physique is by beginning or maintaining an exercise regimen.
If you choose to workout outside, it’s important to wear the right gear, usually including sweat-wicking fabrics, and to keep important parts of your body covered with gloves, ear bands etc. It’s important to stay hydrated by drinking fluids before and after your workout, even if you aren’t thirsty.
Taking a walk, stretching or playing a holiday party game can be a great way to get your digestive system moving after dinner.
The holidays can be a great time to relax and enjoy time with family, friends and loved ones. This season, don’t let your inner Grinch take over! Keep an eye on the little choices you make. After a while, those calories can really add up!
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