Healthy for the Holidays

YMCA Personal Trainer Shannon Kaul, B.S, Nutrition and Fitness, shares her tips for staying healthy and maintaining your goals through the holiday season.

Even if it’s half the time you might normally devote to your workout, something is better than nothing! Just a 15 minute walk around the block can make a difference, and studies show that people who devote time to physical exercise tend to make healthier food choices.

In anticipation of treats and holiday splurging, ensure you have healthy meals and snack options at home. Make sure you are getting plenty of lean meats and vegetables, avoid adding butter and sugar when cooking, choose high-protein snacks like hard boiled eggs or Greek yogurt, and keep your unhealthy treats out of sight so you’re less likely to indulge.

Aim to have a small meal or at least a healthy snack before hitting that holiday party. If you aren’t starving by the time you get to the snack table, you will be more likely to make controlled, conscious decisions.

Alcoholic and sugar-sweetened beverages often contain more calories and sugar than expected. Try having a glass of water between each serving, and avoid mindless sipping.

It’s easy to reach for hot cocoa or cider to quench your thirst, but remember that nothing can replace water. Also, if you are feeling hungry between meals, try drinking a glass of water – hunger is often a signal that you are dehydrated.

Half of your plate should be fruits and vegetables and the rest should be filled with whole grains and lean protein. Although this might not always be possible at your family potluck, you can still try to generally follow these rules of thumb: limit indulgent foods to a quarter of your plate, and fill the rest with healthier choices. Top tip: turkey, a holiday staple, is a great source of lean protein!

Getting the appropriate amount of sleep is es- sential for any healthy lifestyle, regardless of the time of year. Studies show that the average person consumes an additional 300 calories per day when they are not getting enough sleep. Adults 18 years and older need an average of 7-9 hours of shut eye per night.

Every time you are tempted to indulge, ask yourself, “Is it really worth it to me?” If the answer is yes, allow yourself the freedom to enjoy the treat. If you are concerned about excessive weight gain, set a goal for yourself to limit weight gain to only a few pounds over the 6 week period between Thanksgiving and New Year. Make sure to regularly check in with yourself and ensure your indulgences aren’t getting out of control, but don’t restrict yourself so much that you aren’t enjoying your holiday time!

The White Rock YMCA wishes you a happy and healthy holiday season! For information about membership, programs, and rates, visit www.WhiteRockYMCA.org. Financial assistance is available.

Opening Remarks

By RICK WAMRE