Flip your holiday thinking around. Sometimes the smallest changes end up delivering the biggest results. It can be hard to manage a healthy lifestyle during the holidays. Why make it harder to get back on track in the New
Year? Turn things around and get Better. Stronger. Calmer. Holidays reimagined Better. Stronger. Calmer.
Take the challenge
Challenge yourself to do the healthy habits below for a week. Repeat it each week through the whole holiday season. It’s not about perfection, it’s about making healthy choices as often as possible. Get the whole family
involved.
- Day 1: Plan your meals for the week. Include plenty of whole, unprocessed foods that require little or no prep time: whole fruits, vegetables, raw nuts, seeds, plain yogurt, hard‑boiled eggs and lean protein.
- Day 2: Eat more color. Include five servings of non‑starchy vegetables a day.
- Day 3: Get a solid eight hours of sleep. Put down the electronics and shopping lists and prioritize your rest.
- Day 4: Drink at least 64 ounces of water, about eight cups. Add crushed fruit or herbs to your water to dress it up.
- Day 5: Try a new low carb recipe or a recipe makeover. Add extra vegetables for a nutrition burst.
- Day 6: Skip the sugary and/or alcoholic drinks. Create your own signature mocktail.
- Day 7: Schedule 30 minutes of exercise a few days a week. A little bit goes a long way. Try three 10‑minute mini-sessions when your time is limited
EVERYTHING IN MODERATION
Don’t skip any meals. Not eating all day to “save” calories for an event will make you more likely to overdo it since you’ll be hungry. Eat three balanced meals a day and make them as healthy as you can.
CHOOSE WISELY
Stick with a healthy plate. Fill 1/2 your plate with veggies, 1/4 with protein, and limit your starchy, high carbohydrate foods to the last 1/4 of your plate. Swap healthy holiday recipes with family and friends.
BE SELECTIVE
Eat a little of what you really like and leave the rest. Special holiday foods and drinks are everywhere. Instead of eating them all month long, pick a few things you really love and leave the rest.
Let’s do this!
- Drink plenty of water. The more water you drink the better. Staying hydrated helps keep hunger away and your body functioning at its best. Drinking two cups of water or herbal tea before a meal may keep you from
overeating. Exercise. Make an appointment with yourself. Schedule time for a quick walk, bike ride, or an exercise class a couple times a week. - Exercise can help reduce stress and burn calories. Take a step back each day and breathe. Give yourself five solid minutes dedicated to a breathing exercise. Be mindful. Try to limit distractions when eating. No reading, phones, TV, or computers. It can take some
adjusting, but try it. If you’re social eating, talking is fine, but pay special attention to each bite and every flavor. - Stop judging and start appreciating. Love you. Choose your thoughts carefully and try to keep from judging yourself. Be curious and open to new ideas and see where they take you. Prioritize happy. Ask yourself what makes you happy and calm and do more of that
