How Not To Kill Your Diet During The Holidays
Sports Medicine2022-11-29

by Jamie Miller PT, DPT, CKTP

This topic seems to be the million-dollar question that many people, including myself, finger defeated with right out of the gate. In realizing this, I first had to transpiration my mindset. Let’s not squint at the quality of our holiday and new year’s season based on what we can/can’t eat, but rather on who we can enjoy, what traditions we can keep, and what is in the activities we do that bring us holiday cheer.

Santa Clause lifting a dumbell.

Here are a few tips to help us with the parties, the leftovers, and waffly our mindset to a healthier holiday season:

  • Don’t miss meals. You will likely eat double at the party to satiate your hunger. To help, try eating something light surpassing leaving for a party. A piece of fruit, some veggies, or a light sandwich, so that you don’t victorious hungrily and eat increasingly than you intended.
  • If you go to a restaurant or have catered supplies at the visitor party, segregate the healthiest dishes: veggies, grilled meat, or salad. Go light with sauces or dressings (get these on the side if possible, your nutrition will thank you later).
  • Dessert is moreover ok, in smaller portions! Fruit can moreover be a nice nomination for a sweet end to a wonderful meal.
  • Some ideas for preparing at home for the holiday events & how to organize your refrigerator:
    • Stock your fridge with healthy foods. High-fiber veggies to fill you up, and lean protein (leftover turkey breast counts!) to alimony you satisfied. Fruit is moreover good to have on hand if you want something sweet without breaking the “bank” (diet).
    • Organize your fridge strategically. Put leftovers in the fridge towards the when and alimony fruit and veggies in front. This way, you’ll have to work to get the good stuff and have easy wangle to the healthiest foods.
  • Put supplies away. Those holiday cookies might squint festive on the countertop, but they’re increasingly likely to tempt you if you can see them. The increasingly wieldy supplies is, the harder it is to resist, says Beth Vallen, Ph.D., teammate professor of marketing at Villanova University and environmental supplies cues researcher. Your weightier bet is to alimony supplies in the cupboard or fridge unelevated eye level so you don’t see treats every time you walk by the kitchen or swing unshut the fridge door for a snack.
  • Start the day with something light, based on vegetables, yellow or fish, and non-greasy food.
  • Use smaller plates. When given a nomination at a holiday event or home, pick a small plate to stave overeating. Occasionally it is okay to overindulge, but day in and day out, you will see the scale tingle up and wonder why your nutrition is failing.
  • Last but not least and quite possibly most important: fit in some form of physical activity. Whether it’s a fast walk, going up/downstairs at home, or signing up for a holiday run with family and friends, it is important to alimony moving! If you haven’t been, now is the time to GET YOUR MOVE BACK. Exercise will indulge you to shrivel those uneaten calories, which have been proven to modernize mental health & wellness. This is expressly important during the hustle and precipitance of the holiday season. Research shows you only need to exercise 30-60 minutes, 3-5 times per week, to wits these effects of exercise. I have found it incredibly helpful to “challenge” my friends, family, and co-workers to exercise. This keeps me subject for my personal health/wellness. It moreover allows you and your loved ones to wilt healthier!

Change your MINDSET:
Divert your attention. Don’t let supplies be the star of the show. Instead, focus on your social worriedness and the people you share the wits with, whether it’s family members, colleagues, or friends. Let the wits this year be what brings you joy & true holiday cheer.

Wishing you and your families a blessed, happy, and healthy holiday and new year from our team at Foothills Sports Medicine Physical Therapy! For increasingly tips, tricks and information, don’t hesitate to contact a clinic near you.

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