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  • Writer's pictureAmy Salman

6 Tips to Stay Healthy this Holiday Season

Toward the end of the year in the US, we partake in a candy holiday followed by a pie holiday, then a cookie and candy holiday, ending the year with a booze holiday. The "experts" call it "flu season", but it should really be called "sugar poisoning season".

Hello Everyone,


Surviving the holiday season can be challenging, but it can also be manageable. There's an abundance of food, booze, family get togethers, parties, things to do and stress! So, let's make sure you're equipped with some tools to get you through this holiday season more relaxed and managing your health goals with ease.

Start the day with a healthy breakfast. Your first meal sets the tone for the day. If you start your day with alot of sugar (donut, various cereals, mochafrappacinno), you will increase your chances for sugar cravings, hunger and an afternoon slump.


Instead, opt for a balanced breakfast that includes protein, fiber and healthy fat. This will help stabilize blood sugar levels, mood, leave you satiated and energized. Some healthy options are protein smoothies, veggie omelettes and greek yogurt parfaits.


Move more. This doesn't mean spending hours in the gym. It might mean simply going for a walk. But, make a commitment to move daily. Exercise promotes the release of hormones that improve mood, reduce feelings of anxiety and help control appetite.


Prioritize Sleep. Let's not minimize the importance of a good night's sleep. Getting at least 7-9 hours of quality, uninterrupted sleep each night helps restore emotional regulation, lowers cortisol levels (your primary stress hormone) and enhances overall mood and immunity.


Aiming for 7-9 hours each night allows your body and brain to repair and re-energize.


Relaxation. Stress raises the hormone cortisol, and when cortisol is elevated you have a harder time sleeping, losing weight and fighting off infection.


One of the most important things you can do to help manage stress is to make time each day for relaxation. Consider things like deep breathing exercises, meditation, epsom salt baths, reading a book and nature walks. These are all excellent tools to help manage stress.


Prepare ahead of time. Before you head out for that holiday dinner or party, have a healthy snack or meal. Don't show up hungry or you're bound to eat everything in sight.


Opt for something light with protein, healthy fat and fiber. Yes, you hear me say this often because it keeps your blood sugar levels stable and fights cravings and hunger. This can be something as simple as an apple with nut butter.


Dessert? If you want dessert, have it. Do not deprive yourself. Deprivation can lead to cravings and overeating. Opt for the three bite rule (take three healthy bites of whatever you want and move on), share a dessert or have a small piece of something you desire.


Be kind to yourself. Most importantly, be kind to yourself and remember to take it easy over the holidays. If you need a break, take one. If you feel overwhelmed, slow down. If you're taking on too much, say NO to something on your calendar. If you eat too much at one meal, eat healthy at the next meal.


Prioritize you. Prioritizing your health is not selfish, it's self-care!




To your health & happiness,




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