10 Tips for Healthier Holiday Eating

 

Here’s how to get through the holiday season without gaining weight or ruining your diet.

The holidays are filled with so many opportunities to eat in less-than-healthy ways. There are indulgent foods we look forward to eating only at this time of the year. We may also spend our days and nights at more parties, dinners and get-togethers, where food and drink are abundant. That’s why it should come as no surprise that many people gain a few pounds between Thanksgiving and New Year’s Day.

While temptation may certainly be greater at this time of year, there’s no reason to throw your commitment to healthy eating out the window during the holiday season. There’s also no reason to deprive yourself of the foods you love. The key to sticking to a healthy eating plan and not gaining weight is to embrace moderation and mindfulness. These tips can also help:

1. Be selective. There will be lots of food at parties and dinners, but there’s no need to eat everything. Eat what you love or don’t get to enjoy regularly and leave the rest behind.
2. Take a taste. Instead of depriving yourself of foods you really want, take a small serving and savor the flavor. Just remind yourself that the first bite is always the best bite.
3. Step away. Standing or sitting next to a table full of food can make it more likely you’ll reach for more. Get up, move away and engage in conversation so your main focus is not on the food.
4. Don’t arrive hungry. You’re more likely to overeat or make poor food decisions if you are hungry. Eat a small snack before you arrive that includes a mix of protein, complex carbohydrates and healthy fat.
5. Watch your liquid calories. Not only do the calories in alcoholic drinks add up quickly, but you may be more likely to abandon your healthy eating plans after a few cocktails. Have a glass of water or seltzer between drinks to keep alcohol consumption in check.
6. Eat slowly. It takes some time for your brain to get the signal that your stomach is full. If you’re thinking of seconds, take a break first before deciding if you’re really still hungry.
7. Adapt recipes. If you are the person hosting, make your favorite recipes using less fat, sugar or salt. You can find plenty of healthy holiday recipes online.
8. Don’t show up empty-handed. Offer to bring a dish or two. This way, there will be something available that you know fits in with your dietary plan. Your host will appreciate the offer, too.
9. Eat healthy most of the time. Indulging at one party or having more than usual to eat at one dinner won’t wreak havoc on your diet. Just get right back on track.
10. Focus on what matters. Although food is a big part of holiday celebrations, the most important thing is spending time with family and friends. Keep that in mind and the tempting foods in front of you may lose some of their power.

7 Sure-Fire Ways to Stress Less This Holiday Season

 

Your to-do list may be long, but here are tips for enjoying a calmer and more stress-free holiday.

Some years it can feel like as soon as you’re done stuffing the Thanksgiving turkey, the remainder of the year goes by in a stress-filled flash. With so much to do, it’s easy for the holidays to become a source of stress rather than the most wonderful time of the year.

So how can you keep things merry and bright? Finding ways to ease stress can go a long way in upping your enjoyment of this festive time of year. Doing so not only makes your heart happier, but it may keep it healthier, too. That’s because stress is bad for your heart. In fact, more heart attacks occur during the holiday season than at any other time of year. 

There’s no reason to make stress the key player in your holiday story. Here are 7 tips to stress less so you and your heart can get the most out of the holidays:

Get Organized

You don’t have to start doing Christmas shopping in July, but start your planning early. Make a list of people to buy gifts for, plan your holiday dinner menu or begin addressing holiday cards. Anything that makes you feel organized will help put your mind at ease going into the holiday season.

Don’t Overbook Your Calendar

There’s no need to drive yourself crazy trying to attend every dinner party and cookie exchange you’re invited to. Decide which events are most important to you and plan to see everyone else in January when your calendar is more open. Don’t choose obligations over your own sanity.

Maintain Healthy Habits

With all the shopping, baking and celebrating, it’s easy to get out of your usual healthy routine. But those healthy habits are important for preventing illness and fighting stress. Take a daily walk. Eat your fruits and vegetables. Get enough sleep. And follow the tips in this list to stay as stress-free as possible.

Spend Smarter

Exchanging presents during the holidays doesn’t have to mean blowing your budget for the year. If you have a large family, suggest a pollyana or white elephant gift exchange so everyone only has to buy for one person. You’ll have a much happier New Year if you don’t start it off in debt.

Take Time for Yourself

The holidays often include a long to-do list that doesn’t seem to disappear until January 2. As busy as you may be, take at least 15 minutes each day to decompress. Ignore your phone, turn on some music and empty your mind. Afterwards you’ll be recharged and ready to tackle the next project on your list.

Keep It Simple

Unreasonable expectations can make the holidays fall flat. Instead of trying to make everything perfect, take time to enjoy the little things. Keep holiday decorations simple and make one batch of cookies instead of the usual six. You’ll likely find more joy when you do less rather than more.

Make it Your Holiday

The holidays aren’t just about pleasing everyone else – you should enjoy them, too. Whatever your favorite tradition may be, whether it’s looking at holiday light displays, watching a classic holiday film or drinking hot cocoa by the fire, make time to enjoy it this holiday season. You deserve it!

The Healthy Travel Guide

 

Before you pack your bags, read these tips so you’re more likely to stay healthy during your travels.

Traveling can be a great way to see the world or visit family and friends. But whether you’re heading to a familiar destination or somewhere a bit more exotic, the last thing you want to do is get sick while you’re out of town. Contracting an illness can not only ruin your experience but may also put you in a situation where you need to find medical care far from home.

Before you pack your bags and grab your tickets or passport, here are 12 things to keep in mind so you’re more likely to stay healthy while traveling:

1. Get vaccinated. Before you leave, make sure you're up-to-date on all of your vaccinations, including the flu and COVID-19. Depending on where you're headed, you may also need to get vaccinated against other diseases.
2. Pack a first-aid kit. This should include basic supplies such as bandages, antiseptic wipes, pain relievers and antihistamines. Also don’t forget any prescription medications you need to take while you’re away.
3. Wash your hands often. It may seem so basic, but this is one of the best ways to protect yourself from germs. Wash your hands with soap and water for at least 20 seconds, especially after using the bathroom, before eating and when touching public objects.
4. Take breaks on travel days. Whether you are getting to your destination by plane, train or automobile, get up and move around every hour or so to get your blood flowing. This eases pain and stiffness and helps prevent blood clots.
5. Stay hydrated. Drink plenty of fluids, especially when you're traveling to a hot climate or are taking a long plane flight. Avoid sugary drinks and alcohol, as they can dehydrate you.
6. Pack healthy snacks. This way, you’ll have healthy food on hand if you get hungry or need a pick-me-up.
7. Get enough sleep. When you're well-rested, your immune system is better able to fight off infection. Aim for 7-8 hours of sleep per night.
8. Stay active. Exercise also keeps your immune system firing on all cylinders, so incorporate some physical activity into each day while traveling. Exercise also helps offset any extra calories you may consume while on vacation.
9. Watch what you eat and drink. No matter where you’re headed, don’t overindulge and steer clear of foods that don’t usually agree with you. In certain countries, only drink bottled or boiled water and fully cooked foods. Avoid raw fruits and vegetables, as well as ice cubes.
10. Research local risks. If you're traveling to an area that has certain environmental risks, such as mosquito- or tick-borne illnesses, take steps to protect yourself such as wearing long sleeves or using bug repellant.
11. Don’t ignore your mental health. Plan ahead and don’t overschedule your days to minimize stress. If you are anxious about traveling, think through ways to ease your anxiety, such as preparing as much as possible or talking to a therapist before you go.
12. Listen to your body. If you're feeling tired or sick, take a break and rest. If you think you have come down with an illness, seek medical attention.

Watch Out for These Common Injuries During the Holidays

 

Don’t let an injury ruin your holiday fun. These tips can help keep you injury-free.

The winter holidays can be a wonderful time of year, but with all of the hustle and bustle that goes along with the season, they can also be a time when you’re more likely to get hurt. No one wants to be sidelined with an injury during the holidays, or at any time for that matter. That’s why knowing what injuries you may be more at risk for, and taking precautions so you’re less likely to get hurt, can go a long way in helping you stay injury-free so you can fully enjoy the joys of the season.

Common Orthopedic Injuries

These are some of the most common orthopedic injuries that occur during the winter holidays:

• Sprains and strains. These are injuries to ligaments and tendons, respectively. They occur when you twist or overstretch a joint and can be minor or severe.
• Fractures. Falls can lead to fractures of the hip, knee, ankle, wrist and other bones.
• Dislocations. This occurs when a bone is forced out of its normal position in a joint. It can be a very painful injury and usually occurs due to a fall or trauma to the body.
• Overuse injuries. Injuries may be caused by repetitive use of muscles or joints, without giving them enough time to rest and recover.

Reasons Injury Risk Increases During the Holidays

Here are a few reasons why more people experience orthopedic injuries at this time of year:

• Holiday decorating. Hanging lights, putting up the Christmas tree and decorating your home can involve climbing ladders and may put you in precarious positions that increase your fall risk. Approximately 160 decorating-related injuries occur each day in the U.S., according to the Consumer Product Safety Commission.
• Repetitive activities. Carrying heavy shopping bags, shoveling snow and performing other activities that you do over and over again can strain your muscles and joints, leading to overuse injuries.
• Athletic activities. Many people participate in winter sports, such as skiing, snowboarding, skating and sledding, during the holidays. These activities can be a lot of fun, but they also carry a risk of injury. Even a friendly game of touch football can make it more likely you’ll get hurt.
• Environmental conditions. Depending on where you live, ice and snow increase your risk of slipping, especially if you're not wearing proper footwear.

How to Prevent Winter Orthopedic Injuries

There are a number of things you can do to prevent injuries at this time of year, including:

• Use caution when decorating. Be careful when climbing ladders and using other tools and equipment. Don’t lift heavy objects, reach too far or twist your body in awkward positions.
• Warm up first. You’re less likely to get injured if you warm up your muscles and joints before participating in sports or performing other physical activities.
• Take breaks. Activities like shoveling snow or hanging lights can be hard work, so take breaks every 15-20 minutes to rest and stretch.
• Wear proper footwear. Make sure you wear shoes or boots with good traction when you're walking on icy or snowy surfaces.
• Be aware of your surroundings. Watch out for hazards when walking or driving, even if you have a lot on your mind. Being distracted increases your risk of getting hurt.
• Take your time. Don't rush to get things done. It's better to be safe than sorry.
• Ask for help. Don't be afraid to ask a friend or family member for assistance. Many injuries can be avoided if you have an extra hand or two to help.
• Listen to your body. If you're feeling pain, stop the activity and rest. If you suspect you have an orthopedic injury, see a doctor.

If you experience an orthopedic injury, don’t ignore it. Diagnosing the injury and treating it can help minimize damage and speed up your recovery so you can continue to enjoy some holiday fun.