The holiday season is quickly approaching, and with end-of-year commitments, gatherings and special events, it can be difficult to maintain a healthy routine. Here are 10 tips to help you keep up with your overall wellness this holiday season.

  1. Morning Movement: Habit stacking can help create a routine. An example would be pairing exercise with waking up in the morning. When you stack the new habit with an everyday behavior, it’s easier to adopt. In addition, by placing movement in the morning, you can maintain your goal with fewer interruptions or distractions. Another great way to stack daily movement is by completing it after you arrive at work or after mealtimes. Even going for a 10-minute walk can have a positive impact on your physical and mental health.
  2. Be Prepared and Don’t Skip Meals: Whether you are attending a party or taking a road trip to see family, be prepared with healthy snacks to avoid the temptation of unhealthy eating. Avoid skipping meals before an event as well. The hungrier you are, the more likely you are to make poor choices. Some examples of healthy snacks are listed below.
    • Salty: mixed nuts, rice cakes, kale chips, roasted chickpeas
    • Sweet: dates with nut butter, fruit with yogurt dip, apple with almond butter, chia seed pudding
    • Protein-rich: hard-boiled egg, cottage cheese, Greek yogurt, sliced veggies with hummus
  3. Use a Smaller Plate: Using a smaller plate means there is less space to fill. This will help you slow down and be more mindful of how quickly you are eating, as well as make you aware of your portion sizes.
  4. Mindful Eating: Slowing the speed of chewing or practicing setting your fork down between bites are ways to practice more mindful eating. This will allow your body to catch up with your brain, which will signal when you are full. In turn, you will better understand your nutrition needs.
  5. Drink Water: Hydration is key to eating well and avoiding overindulgence, especially when it comes to alcohol. Make it a point to have a glass of water or non-alcoholic beverage before consuming alcohol. This will help quench your thirst and minimize the number of drinks you consume. Aim to have one glass of water after each alcoholic beverage.
  6. Focus on 5 Fruits and Veggies Per Day: Fruits and vegetables are high in many vitamins and minerals. In addition, fruits and vegetables tend to be lower in calories and high in fiber, which in turn can leave us feeling fuller longer.
  7. Try to Maintain Your Typical Sleep Schedule: Sleep is the foundation of maintaining healthy habits. Irregular sleep schedules can lead to poor sleep quality, fatigue, poor eating habits and daytime sleepiness. When we prioritize sleep, we tend to make better decisions when it comes to nutrition and exercise.
  8. Make Movement Social: Invite a friend or co-worker for a lunchtime walk to catch up. Setting exercise dates can help you maintain accountability, as well as increase socialization, which can release endorphins, boost happiness and reduce stress.
  9. Practice Gratitude: Practicing the art of gratitude can make you feel present, thoughtful and happy. Taking time to write a thank you card, listing what you are grateful for, or telling someone special what you appreciate about them can positively benefit your health. Use this as a reminder to show thanks for all you are grateful for!
  10. Treat Yourself!: Try not to be overly restrictive. If you are craving something sweet, for example, it’s ok to treat yourself! Restricting yourself isn’t sustainable and can lead to poor choices later on.

For more information and resources about health and wellness, please visit our Slainte website.