4 Simple Ways to Feel Great Throughout the Holiday Season
The holiday season is often associated with indulgent feasts, sweet treats, and a general deviation from our regular eating and exercise routines. And there is nothing wrong with that! Celebrating the season with friends and family is a wonderful part of life. However, this can lead to unwanted weight gain and an increase in blood sugar levels making you feel sluggish and tired. By making a few simple lifestyle adjustments, such as reducing blood sugar spikes, incorporating exercise, consuming more vegetables, and prioritizing quality sleep, you can enjoy the holiday season while avoiding the slump typically associated with it.
1. Reducing Blood Sugar Spikes:
Cookies, cakes, hot chocolate, I’m here for it all! One of the main contributors to weight gain is the rapid increase in blood sugar levels. To avoid this, it is important to plan ahead and make mindful food choices. Jessie Inchauspé, The Glucose Goddess on instagram and author of The Glucose Revolution, suggests to eat foods in a specific order to avoid blood glucose spikes: Veggies first, proteins and fats second, and starchy or sugary foods last. Thats right, you don’t have to eat anything different just change up the order in which you eat your food. Another of her hacks is to take a shot of 1 tbs of apple cider vinegar diluted in water before eating, this can significantly reduce blood sugar spikes. If you don’t have ACV around or whats for dinner is Aunt Ida’s famous casserole (making it hard to eat in order), you can reduce blood sugar spikes by using your muscles after the meal. Take a quick walk around the block to see the lights, get the holiday party started with some great music and dancing, or simply do some squats. For more hacks, check out her instagram or purchase her book, its fabulous! Additionally, limit alcohol and sugary drinks and opt for sparkling water, herbal teas, or unsweetened beverages instead.
2. Simple Exercise:
Maintaining an active lifestyle during the holiday season can significantly aid in weight management. Engaging in relatively simple exercises, such as walking, jogging, or cycling, for at least 30 minutes a day can prove beneficial. Using your muscles with a weight training routine can also help to boost your metabolism to keep the weight gain at bay. When asked what a person can do that is just starting out with weight training, Patrick Marshall, personal trainer and owner of The PT Bodyshop (insta: @the_pt_bodyshop) in Sarnia, Ontario, suggests to “keep it simple, and avoid adding load to any exercise until you've perfected the movement. Keep the tempo slow, and aim for 12 to 16 reps, with 60 to 90 seconds rest… If you're starting from home, a yoga mat, set of bands, and water bottle are all ya need. Squats, rows, wall push ups, bicep curls, tricep extension can all be done with bands. And a nice plank or static bear to finish off the session.” He also mentioned to take the tour of a gym, advising that, “if you're joining a gym, take the tour. Usually big box gyms offer introductory plans for beginners.”
These activities not only help burn calories but also contribute to better mental well-being. Encourage family and friends to join in, turning exercise into a fun and social activity.
3. Prioritize Protein and Add in More Non-Starchy Vegetables:
Protein is crucial for satiety as it helps to curb hunger and promote feelings of fullness. When we consume protein-rich foods, they take longer to digest and provide a longer-lasting feeling of satisfaction. Including protein with each meal and snack can help prevent overeating and support weight management goals. Protein also helps to reduce blood sugar spikes so eating those sugar cookies after a protein rich meal helps you feel good all winters night long. The goal is to consume 0.7-1 gram of protein per pound of ideal body weight, thats roughly about 30 grams of protein per meal.
Non-starchy vegetables are low in calories and high in fiber, making them an excellent addition to any holiday meal. Incorporating a variety of non-starchy vegetables into your diet can help you feel fuller for longer and prevent overeating.
Some examples of a non-starchy vegetable are: broccoli, cabbage, green leafy greens, asparagus, artichokes, turnips, parsnips, uncooked carrots, brussel sprouts, cauliflower, onions, radishes, mushrooms, celery, okra, cucumber, rutabaga, bell pepper, etc.
Consider steaming, roasting, or grilling vegetables to enhance their flavors. Experiment with different recipes and make colorful vegetable dishes the star of your holiday feasts. A high protein and non-starchy veggie heavy day could look a little like this: A festive frittata of eggs, bell peppers, onions, and spinach for breakfast, a gingerbread or pumpkin spice protein smoothie for post workout, a warm bowl of quinoa, winter squash, and greens with 4 oz of chicken or salmon for lunch, and a nice roast with sautéed green bean almondine and a persimmon and pomegranate kale salad for dinner.
4. Getting Quality Sleep:
Quality sleep is often overlooked but plays a crucial role in maintaining a healthy weight. Lack of sleep can disrupt appetite-regulating hormones, leading to increased hunger and cravings for unhealthy foods. Alcohol and caffeinated drinks can greatly disrupt sleep and quality of sleep. The Sleep Foundation recommends to stop drinking alcoholic beverages at least 4 hours before bedtime to avoid sleep disruptions, this gives your body enough time to metabolize those holiday toasts and cheers! Aim for 7-8 hours of uninterrupted sleep each night. Establish a relaxing bedtime routine, such as avoiding electronic devices before bed, turning the thermostat down, creating a calm environment, and practicing relaxation techniques like meditation or reading.
Conclusion:
By implementing these simple strategies, you can enjoy the holiday season without worrying about unwanted weight gain and blood sugar spikes. Mindful food choices, regular exercise, an increase in protein and vegetable consumption, and prioritizing quality sleep all contribute to a healthier lifestyle. Remember, the holiday season should be a time of joy and celebration, and with a little planning and mindfulness, you can maintain your well-being without sacrificing the festive spirit.
