Quantcast

10 Ways to Indulge and Stay Healthy This Holiday Season

Food
Hero Images / Getty Images

By Melanie Gregg and Danielle Defries

Before the holidays ruin your wellness plan and make you turn as green as the Grinch, try these 10 ways to help you stay on track and keep your festive spirit.


Often we feel if we can't stick to our regular routine, then why bother? As researchers in nutrition and physical activity behaviors, we know that maintaining wellness over the holidays is easier than starting over again in the new year.

Going into the holidays with a plan to overcome adversity (think dessert tray!) is more effective than no plan at all. Indulge, a little, while still feeling good about yourself.

1. To Start, Cut Yourself Some Slack!

Exercisers who show self-compassion after an interrupted routine do better at getting back on track with their exercise goals. If you over-indulge at a holiday party, give yourself a break and plan to regain control the next day.

2. Plan (and Make a Backup Plan)

Planning is key to healthy eating and staying active. If the great outdoors inspire you, plan a few outdoor activities each week, but have a few indoor activities as a backup should Mother Nature have plans of her own.

If numerous parties threaten to derail your healthy eating habits, plan on a small, protein-rich snack before heading out. It may seem silly to eat before, but a pre-party snack will keep you satisfied and less likely to overeat when you're there.

3. Choose Wisely at the Food Table

Using a small-sized plate for snacks may actually trick your brain into thinking you're eating more and leave you feeling fuller compared to using a large plate.

Brain Games - Delboeuf Illusion and How Plate Size Influences Eating youtu.be

If there's only one size of plate available and it's huge, don't despair! Pick four or five foods you'd really like to try, and take the smallest portion necessary to satisfy your cravings.

4. Get Creative About Exercise

Be creative about sneaking in some ways to add activity time to your festivities.

Being active doesn't have to mean counting reps at the gym—go sledding and run back up the hill or plan an indoor scavenger hunt if the weather is too cold. Get the whole family involved and off the couch.

5. Stick with a Routine

Interruptions to routine make it easy to abandon all good intentions. It's hard to regain healthy behaviors once we've taken a hiatus and enjoyed the good life.

Stick with a few elements of your routine to make getting back into the swing of things easier after the holidays.

6. Try Mindful Eating

Eating is enjoyable, but overdoing it can leave us feeling less than cheerful.

To keep your stomach connected with your brain as you eat, try mindful eating—the practice of being fully present while savoring each bite.

Experiencing food this way forces you to focus on feelings of fullness and satisfaction, and may even help control how much you eat.

7. Choose Activities That Feel Good

By picking activities and healthy foods that you enjoy, you're more likely to stay active and eat healthy. When you choose activities that make you feel good, you're more likely to come back for more, so even if you do some intense exercise, build in time for a relaxing cooldown.

8. Know What You're Drinking

Raising a glass goes hand-in-hand with the holidays, but can quickly sabotage plans for healthy holiday living. Cocktails often contain hidden calories, can cause us to overeat and make it harder to be active the next day.

To stay on track while enjoying some holiday cheer, familiarize yourself with actual serving sizes for alcoholic beverages, and follow each alcoholic drink with sparkling water or another non-alcoholic beverage.

9. Make Your Own Festive Foods

While the holiday season can be a whirlwind, take time to prepare your own foods as much as possible. By DIY-ing meals, you can create healthy alternatives to holiday favorites.

And while you're at it, get the kids involved in whipping up the holiday feast—kids who learn how to cook gain skills beyond food prep that they carry into adulthood.

10. Crank Up the Music

Music can help motivate you to persist in and enjoy exercise, so crank up the Boney M. Christmas tunes while you run on the treadmill—find music you like and you'll find it easier to get moving.

No matter which of the 10 ways you choose to help you on your wellness journey, we wish you a happy, active holiday season with friends and family.

Reposted with permission from our media associate The Conversation.

EcoWatch Daily Newsletter

Individual standing in Hurricane Harvey flooding and damage. Jill Carlson / Flickr / CC BY 2.0

By Allegra Kirkland, Jeremy Deaton, Molly Taft, Mina Lee and Josh Landis

Climate change is already here. It's not something that can simply be ignored by cable news or dismissed by sitting U.S. senators in a Twitter joke. Nor is it a fantastical scenario like The Day After Tomorrow or 2012 that starts with a single crack in the Arctic ice shelf or earthquake tearing through Los Angeles, and results, a few weeks or years later, in the end of life on Earth as we know it.

Read More Show Less
A pregnant woman works out in front of the skyline of London. SHansche / iStock / Getty Images Plus

Air pollution particles that a pregnant woman inhales have the potential to travel through the lungs and breach the fetal side of the placenta, indicating that unborn babies are exposed to black carbon from motor vehicles and fuel burning, according to a study published in the journal Nature Communications.

Read More Show Less
Sponsored

Teen activist Greta Thunberg delivered a talking-to to members of Congress Tuesday during a meeting of the Senate Climate Change Task Force after politicians praised her and other youth activists for their efforts and asked their advice on how to fight climate change.

Read More Show Less
Ten feet of water flooded 20 percent of this Minot, North Dakota neighborhood in June 2011. DVIDSHUB / CC BY 2.0

By Jared Brey

When Hurricane Michael tore through the Florida panhandle last October, it killed at least 43 people, caused an estimated $25 billion in damage and destroyed thousands of homes.

Read More Show Less
A protestor holds up her hand covered with fake oil during a demonstration on the U.C. Berkeley campus in May 2010. Justin Sullivan / Getty Images

The University of California system will dump all of its investments from fossil fuels, as the Associated Press reported. The university system controls over $84 billion between its pension fund and its endowment. However, the announcement about its investments is not aimed to please activists.

Read More Show Less
Sponsored
Forest fire continues to blaze in Indonesesia on Sept. 18. WAHYUDI / AFP / Getty Images

Nearly 200 people have been arrested in Indonesia over their possible connections to the massive wildfires raging in the nation's forest, officials said this week.

Read More Show Less

By Ngozi Okonjo-Iweala

World leaders have a formidable task: setting a course to save our future. The extreme weather made more frequent and severe by climate change is here. This spring, devastating cyclones impacted 3 million people in Mozambique, Malawi and Zimbabwe. Record heatwaves are hitting Europe and other regions — this July was the hottest month in modern record globally. Much of India is again suffering severe drought.

Read More Show Less
Covering Climate Now / YouTube screenshot

By Mark Hertsgaard

The United Nations Secretary General says that he is counting on public pressure to compel governments to take much stronger action against what he calls the climate change "emergency."

Read More Show Less