Nutrition & Exercise
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Healthy Holidays
December 2016
By Nancy Burger
When it comes to women’s health, the most wonderful time of the year can be anything but. Many find themselves worrying, and for good reason, about how holiday treats, parties and interrupted exercise regimens will affect both their willpower and their waistlines. However, while the season of giving can easily turn into the season of healthy living slip-ups, we don’t have to abandon good habits altogether. Even small adjustments in our approach to year-end parties and lavish family gatherings can make a big difference in how we feel and look come January.
Many women take on an “all or nothing” mindset as they look down the barrel toward December, unnecessarily resigning themselves to over-indulgence and weight gain as the month progresses. For some, putting on a little weight during the holidays can be easily corrected in a couple of months. However, for women over 50, extra weight is more difficult to take off. But you don’t have to miss out on the fun to stay healthy and feel good. Here are some tips that can help:
Exercise:
Although scheduling a workout can become a real challenge, putting it on hold for the month will only compound any potential fitness dips. Just twenty minutes of exercise each day has proven health benefits, and altering your typical routine can actually offer a boost to the body. If you’re used to a two-hour yoga class or a forty-five minute run, try abbreviating the routine instead of abandoning it. Shorten your run to twenty minutes but up the pace and incorporate some interval training. If you don’t have time for a long yoga class, consider starting your day with a simple stretching routine to maintain flexibility and counteract holiday stressors.
If high intensity workouts are your norm, giving the body a break can provide a welcome reprieve to muscles and joints, particularly for older women. Even fifteen minutes of meditation can calm the nervous system and clear the brain, leaving you refreshed and boosting the immune system.
While getting in a good sweat feels great, it shouldn’t be the only goal. A short session of weight training a few times a week is a good idea at any time of year and can lead to toning and improved muscle mass. A common misconception is that weight training can “bulk you up.” On the contrary, incorporating a weight training routine can increase the body’s metabolism and make you appear slimmer even if the scale doesn’t register a dip in weight.
Diet:
Moderation
When making your way down the holiday buffet table, moderation is key. Enjoying a few rich appetizers shouldn’t turn into scarfing down seven. Eat a high fiber breakfast in the morning to even out blood sugar and help you feel full. Make sure you’re well hydrated before leaving for the party, and have a snack of raw veggies or an apple to avoid grabbing the first snack you see when you get there.
If you like an occasional cocktail, be mindful of the fact that alcohol contains empty calories and sugar, and undermines willpower. Stick to one glass of wine and pair it with ample water throughout the evening. You’ll feel better at the end of the night and the following morning.
When filling your plate, make sure that half of it is green and as close to its natural state as possible. Salad and other leafy choices provide beneficial fiber and nutrients and fill you up. Forgo the cheesy broccoli casserole in favor of lightly seasoned green beans or Brussels sprouts.
Portion control is essential. Avoid returning to the dessert table to “try everything”. Take a small taste of each treat on your first pass and call it a day.
Take your time
Eat slowly and deliberately so the body and brain have time to register what you’ve consumed. You may be surprised to find that, after ten minutes, you really don’t want seconds after all.
Move
Standing and moving around the room is a better strategy than planting yourself in an overstuffed sofa. Even better, if there is music, dancing is a fantastic way to burn a few calories and make a whole lot of people smile.
Enjoy the holidays and take care of yourself. That's the best gift of all!
When it comes to women’s health, the most wonderful time of the year can be anything but. Many find themselves worrying, and for good reason, about how holiday treats, parties and interrupted exercise regimens will affect both their willpower and their waistlines. However, while the season of giving can easily turn into the season of healthy living slip-ups, we don’t have to abandon good habits altogether. Even small adjustments in our approach to year-end parties and lavish family gatherings can make a big difference in how we feel and look come January.
Many women take on an “all or nothing” mindset as they look down the barrel toward December, unnecessarily resigning themselves to over-indulgence and weight gain as the month progresses. For some, putting on a little weight during the holidays can be easily corrected in a couple of months. However, for women over 50, extra weight is more difficult to take off. But you don’t have to miss out on the fun to stay healthy and feel good. Here are some tips that can help:
Exercise:
Although scheduling a workout can become a real challenge, putting it on hold for the month will only compound any potential fitness dips. Just twenty minutes of exercise each day has proven health benefits, and altering your typical routine can actually offer a boost to the body. If you’re used to a two-hour yoga class or a forty-five minute run, try abbreviating the routine instead of abandoning it. Shorten your run to twenty minutes but up the pace and incorporate some interval training. If you don’t have time for a long yoga class, consider starting your day with a simple stretching routine to maintain flexibility and counteract holiday stressors.
If high intensity workouts are your norm, giving the body a break can provide a welcome reprieve to muscles and joints, particularly for older women. Even fifteen minutes of meditation can calm the nervous system and clear the brain, leaving you refreshed and boosting the immune system.
While getting in a good sweat feels great, it shouldn’t be the only goal. A short session of weight training a few times a week is a good idea at any time of year and can lead to toning and improved muscle mass. A common misconception is that weight training can “bulk you up.” On the contrary, incorporating a weight training routine can increase the body’s metabolism and make you appear slimmer even if the scale doesn’t register a dip in weight.
Diet:
Moderation
When making your way down the holiday buffet table, moderation is key. Enjoying a few rich appetizers shouldn’t turn into scarfing down seven. Eat a high fiber breakfast in the morning to even out blood sugar and help you feel full. Make sure you’re well hydrated before leaving for the party, and have a snack of raw veggies or an apple to avoid grabbing the first snack you see when you get there.
If you like an occasional cocktail, be mindful of the fact that alcohol contains empty calories and sugar, and undermines willpower. Stick to one glass of wine and pair it with ample water throughout the evening. You’ll feel better at the end of the night and the following morning.
When filling your plate, make sure that half of it is green and as close to its natural state as possible. Salad and other leafy choices provide beneficial fiber and nutrients and fill you up. Forgo the cheesy broccoli casserole in favor of lightly seasoned green beans or Brussels sprouts.
Portion control is essential. Avoid returning to the dessert table to “try everything”. Take a small taste of each treat on your first pass and call it a day.
Take your time
Eat slowly and deliberately so the body and brain have time to register what you’ve consumed. You may be surprised to find that, after ten minutes, you really don’t want seconds after all.
Move
Standing and moving around the room is a better strategy than planting yourself in an overstuffed sofa. Even better, if there is music, dancing is a fantastic way to burn a few calories and make a whole lot of people smile.
Enjoy the holidays and take care of yourself. That's the best gift of all!
