Dr. Deb's 20 Top Tips for Sailing Through Holidays & Special Occasions in a Healthy Way While Having Fun

I remember holidays and vacations where I indulged too much and came away with some extra baggage.  Like the time I vacationed in Ireland for ten days and gained six pounds.  Or that holiday season where I gained five pounds.  Oh yeah there was that trip to Peru over the holidays (double whammy!) where I gained eight pounds.  And then we have the two cruises I took where I went on as a passenger and came off as baggage.  Yikes!  Anyone relate?

We often think, oh a few calories here and there won't really matter that much.  We rationalize, "The holidays (or vacations) are meant for fun and indulgence after all.  I don't want to deprive myself."  Or how about, "New year's is right around the corner, I'll start taking care of myself then."  Perhaps you think that you earned all those treats (and hence calories) by working hard at your job all year.  So you reward yourself with food!

The average American gains 2-12 pounds over the holiday season beginning with Thanksgiving and ending with New Years.  Those pounds go on a whole lot easier than they come off.  The older you get, the harder it is to lose them too, I can promise.  The real effect of these indulgences is to your health.  Eating junk, not exercising, loading up on sugar, consuming excessive alcohol, all lead to a weakened immune system.  We need our immune systems in tip-top shape all year, but especially during the holiday season which coincides with flu season.

I offer you these tips that will allow you to indulge in this time of celebration while maintaining your weight and health.  You don't have to forgo the fun to maintain a healthy weight and body by applying these tips.

Twenty Healthy Holiday Tips to Maintain Your Health & Weight:

1. EMBRACE DISCIPLINE - It’s OK to splurge and feast during holidays & vacations but you can put limits on your splurging and do other healthy things that will help counteract the effects of the splurging.  Be willing to embrace discipline as part of your holiday routine.  Decide that you are worth the extra effort to be disciplined.  For example, decide to take a brisk walk for at least 20 minutes every day. Make it non-negotiable & do it IMMEDIATELY upon rising, even if that means you have to get up 20 minutes earlier than usual. This one thing could change your life.
2. BE REALISTIC - 'Tis the season to be realistic! This time of year is not the best time for weight loss, instead focus on maintaining your weight. Maintaining your weight during the holidays is a great goal.  The average person gains 2-10 pounds during the holidays.  Decide to be above average by maintaining your weight during this time.
3. ELIMINATE PROCRASTINATION - DO NOT PUT OFF UNTIL TOMORROW (OR JANUARY) WHAT YOU CAN AND SHOULD DO TODAY!  It’s much harder to lose weight than it is to not put it on in the first place. The holidays compromise 12% of the year. Are you willing to give up on your health 12% of your life? What difference would it make to your overall health?  Just do it!  Now!  You know, take a walk, drink water, get rest, eat lots of plant foods.  Don't put your health on hold until January 2nd!  You are worth it!
4. INCREASE FIBER INTAKE - This is a great thing to do during the holidays to help you avoid eating too much junk food.  Increase fiber intake by eating raw fruits, veggies, whole grains, nuts, beans and legumes to keep the colon moving during the holidays. Junk food has a tendency to constipate you & constipation makes you toxic.  Move the garbage out with fiber!  It also fills you up so you won't want to eat as much junk food.  
5. CLEANSE WITH FRUIT - After a party, make the next 2 meals only fresh fruits – they are cleansing to body!
6. EAT A HEALTHY SNACK BEFORE A PARTY -  If possible, eat a healthy snack such as a nice salad, raw veggies & hummus, a green smoothie. or some trail mix AND/OR drink a couple of glasses of water before you go to a party – this will decrease your appetite and you’ll eat less of the “goodies”.
7. HYDRATE -  Drink plenty of clean filtered water throughout the day. When you drink alcohol and eat junk, you need more water to flush the system. Normally you need to drink ½ of your body weight in ounces of water each day. Increase it during times of stress (which the holidays can be times of stress) is a good idea.
8. BRING A HEALTHY DISH THAT YOU LIKE - Take some healthy snacks to parties. You can make lots of nice appetizers and deserts that are healthier than most of what you find. Make something healthy that you really like and eat more of that than the other stuff.  Most parties have at least a veggie tray so grab lots of veggies!  I love taking veggie wraps or a large veggie tray with almond dip, etc. Check Pinterest for great recipes or www.forksoverknives.com or recipes here on HealthPeak!
9. PRACTICE AWARENESS - This is a great time to learn to listen to your body. Don’t eat more than it wants or needs.  If you don’t feel hungry, don’t eat or eat just a small amount.  Stop when you are full.  Don’t go back for seconds – if you do, wait at least ½ hour so that your brain can get the signal that you are full. Get appetizer-sized portions.  Avoid sources of temptation – leave the room that is filled with food after you’ve eaten. If you’re given unhealthy food as a gift – throw it away or take it to the office or local shelter if you feel you simply can't throw it out.
10. INCORPORATE FASTING - Consider fasting your body from food one day per week to keep the stomach from stretching too much. You can fast just two meals per day or all three.   Juice fast 1 day per week. This will keep your stomach from expanding too much and helps to keep you disciplined.  Another option is to drink a fresh-squeezed juice or whole-food smoothie one meal each day. This is actually a good practice all year, but especially during times of celebrating & indulging more than usual.  You can also fast certain things such as all sugar except one day per week. Allowing yourself the occasional indulgence helps your brain be OK with the fast knowing it can indulge that one day. You may find when it comes time for the splurge, you may have lost the appetite for it.  Yay!
11. KEEP MOVING - Always look for opportunities to move – even if for only a few minutes. Park further out in the parking lot. While you are waiting for the water to heat for your tea, or while you are watching TV, etc., do a few squats, pushups, sit-ups or some form of exercise. Move around while you’re on the phone.  Exercise!!!  Exercise!!!  Exercise!!!  My routine to make sure I get this in every day is to immediately upon arising in the morning (no matter the temperature) go for a walk. Fortunately I have a dog to remind me this is our routine.  She needs exercise too. I make this non-negotiable and it starts my day in a great way.  I love the way I feel when I return. This also limbers up my body & works out any kinks I may have woken up with.  Try this, you'll love it. You will start the day with a win!
12. FOCUS ON WHAT MATTERS MOST - Let's focus on what really matters most at this time of year. With the commercialization of Hanukkah & Christmas, retail chains can make us think that we have to go into debt to show our love. This simply is a bad idea. If you are stressed financially, look for ways that you can make presents for people that will show your love without costing you much. You could make a sea salt or sugar scrub and put in a jar with a ribbon around it. Go to Pinterest and you'll find a ton of ideas for homemade gifts.  Remember presence over presents! What people really want most is your presence and love. Spending time with loved ones is my favorite part of this season. Enjoy the company of others.
13. ASK FOR HELP - This tip is so hard for many, especially women, but so necessary during this time of year. Ask for help to lighten your schedule. Plan a potluck instead of cooking the entire meal, get the kids involved in wrapping presents, have everyone in the household help with gatherings, meal prep, cleanup, etc. And most importantly - let go of perfection!  You don't have to be the perfect host or buy the perfect gift. You don't have to be everything to everybody.
14. SET BOUNDARIES - Learn to set boundaries and say no (in a courteous manner) to activities and food that aren’t in your best interests.  For example, know your limits and honor them. I was talking with a good girlfriend of mine today who is going through the first Christmas as an orphan (her dad passed away 8 months ago and her mom died several years ago). She has been really emotional, lethargic, etc. and said she really hasn't had the energy to return people's phone calls or make any plans. I assured her she was doing the right thing for herself. She was setting healthy boundaries and anyone who is a true friend of hers understands and respects that.  Put your oxygen mask on first so you can be there for your loved ones.
15. SEEK HEALTHY COMFORT - If you’re sad about a loss, turn to God & people for comfort instead of food.  Invite a new member to your holiday table.  Honor your deceased loved ones by sharing a favorite memory of the person at one of your holiday meals. Ask others to share their favorite memory of the person. Focus on all of the great times you had and how they impacted your life as opposed to the fact they are no longer there.  
16. FOCUS ON OTHERS - One of the things that makes people the happiest is to focus outward on others.  Look at people like Mother Teresa for an example.  There's nothing more fulfilling than helping someone in need or brightening someone's day.  You can take time to visit the elderly and take them some homemade goodies. This is an especially hard time for older people who don't have family close by.  Another great thing to do is to donate clothing and other items you no longer need to a homeless shelter or reputable charity.  Adopt a needy child and buy them a gift. Organizations such as Toys for Tots, Angel Tree, Make a Wish Foundation, Salvation Army and more are great avenues.  Giving is one of the best things we can do to brighten our own lives. Give in the name of a deceased loved one to help keep their memory alive.
17. BUDDY UP - One of the best things to help you stay on track is to find an accountability buddy.  Find a buddy to exercise with or make healthy food together.  A buddy holds you accountable to your goals (give them permission to do so) and encourages you.  A buddy makes healthy living fun.  Buddy up for  a healthier holiday!
18. DAILY QUIET TIME - This is such a good tip for every day of the year but especially when the pace is more hectic in life, which is often the holidays.  Take time daily to pray, meditate, be still, quiet your thoughts, just be!  It will do wonders for your physical, emotional, and spiritual health.
19. REST & RELAX - Make sure and get 7-9 hours of sleep each night and take time just to rest and relax.  If you feel tired mid-afternoon and are able to lay down and take a power nap, it will do wonders for your energy level.  You want to make sure and keep your energy level good to help fight off any nasty bugs that may be lurking at all of the social get togethers you will be attending.  The quality of your bed plays a huge role in how well you sleep and feel.  If you wake up feeling tired or with an aching back, I would suggest you consider a new mattress.  A good mattress is worth the investment when you realize how much of your life you spend on it.  We use the Saatva organic mattress and love it.  It got the best design award by Consumer's Advocate.
20. HAVE HEALTHY FUN - Let's remember the reason for the season.  I love the holiday season because it is the one time of year that I feel the world pauses and focuses on what is most important.  It is typically a time that people momentarily step off of the treadmill they live on and just be with the ones they love and care about.  It is a time for friends & family to reunite.  It is a time when people think about peace on earth and goodwill toward all people.  Whatever your religion and whatever you celebrate, this is the time to focus on the meaning of that.  It is a time of celebration and you can celebrate and have healthy fun.  If you follow these tips I've laid out here, then you can indulge some in the goodies that are ever present this time of year without sacrificing your health.  You will have fun, feel better, and maintain your weight.  You really are worth it!

Make your health a priority today and everyday, even during holidays & special times.  Be willing to participate with God in the divine-human partnership for your health.  Because after all, if you don't take care of your body, where are you going to live?  It is the vehicle that carries you around on planet earth.  We need you healthy & whole so that you can impact the world in ways that only you can!  
With much love & appreciation!
​Dr. Deb