Healthy Holiday Survival Guide
- Wednesday, 15 December 2010
During this time, you are busy shopping, traveling and winding down the work year. It may be a whirlwind month, but it is also a time that you want to feel your best. We are here to help guide you through your holiday season so you can stay energized, fit and productive while meeting the demands of your busy schedule. From what to snack on when traveling, to great last-minute gifts this season, we have it covered in our RockIt Body Holiday Survival Guide.
Before heading out to holiday parties, have a balanced snack while waiting for wet nails to dry or the curling iron to heat up. Eat something with a combination of carbohydrates and protein: an apple with a few unsalted cashews, or some sliced tomato and low-fat cottage cheese. Eat enough to take away hunger so you can enjoy the music, not your growling stomach. It will keep your portions small and your waistline smaller!
Even if you are not a top chef, you can still help out in the kitchen and create low-calorie options for the whole table. While it is perfectly acceptable to indulge a little, reduce calories by replacing some ingredients with healthy substitutes. For example, plain yogurt is an alternative for sour cream and applesauce can be used instead of butter or oil for your baking needs. Others at the table will also appreciate it.
If you are planning a seasonal soiree, swap the mini quiches, chips and dips for lighter options. Try misting air-popped popcorn with olive oil, then sprinkling on your favorite seasoning. The possibilities are endless: garlic salt, paprika, organic sugar with cayenne or cinnamon, Old Bay seasoning or tamari sauce. Get creative! Popcorn is a great option to keep guests from feeling weighed down by high fat foods.
Pass on the everyday items like chips, nuts, and cheese. These foods are calorically dense, meaning they provide a high amount of calories in a small amount of space without filling you up. Instead, enjoy a serving of something you only have during this special time of year.
Wear your skinny jeans or a fitted top to holiday meals and parties. That way you will be less likely to overeat and you will be reminded all night of how great you look from your hard work this year!
Get Your Sweat On
Out of town and away from your gym? No need to skip out on fitness—just be prepared to face the elements! In colder climates, you will need to cover your ears, hands and wear lots of layers. You may need to pack a waterproof layer as well. Consider finding a nearby hill and walking or jogging up and down it a set number of times. Ask for suggestions for trails, school tracks or attractions so you can see some sights while walking or jogging. Make a decision on how many times you will get activity in during your trip. That will allow for some days "off", without feeling guilty as long as you meet your goal.
Get something to keep you motivated! Find a deal on a holiday offer for a Pilates class or get a fun pair of colorful gloves to wear when you exercise outside. You will see those gloves and think twice before blowing off your daily sweat session.
Tackle that Gift List
For that someone on your list who is ready to lose weight this year, give them the Exerspy Armband—it tracks calories burned, steps taken and sleep quality!
Help your friends get prepared to stick with those New Year resolutions by giving them a new gym bag. Pick out a fashionable one that makes going from a workout to the office easy. For ladies, find a pocket and hide a bottle of dry shampoo in it so she does not have to wash her hair afterwards.
Give a loved-one the gift of toned abs and time management without pricey equipment with a large exercise ball. Simply replacing a chair with a ball during the workday can help strengthen core muscles and burn more calories while you work! Who ever said you cannot get paid to get fit?
Keep a Healthy Holiday Mindset
Catch up on much-needed rest, but avoid sleeping through your whole vacation! After a full eight hours, get up and head outside for a dose of fresh air and Vitamin D. If you feel the need, an afternoon catnap is just fine, but spending the day in bed will only make you feel sluggish.
Celebrate the occasion and the people you are sharing it with, not the food. Instead of hovering over the buffet table, meet new faces and re-connect with people you care about. This way, you will leave the party feeling great—instead of uncomfortably stuffed!
If you are feeling stressed from family overload, make sure to allow yourself some daily “me time”, even if for a few minutes. Get into a good book or listen to some music to get away from the crowds when you feel stressed.
Be A Prepared Traveler
When you fly, load up on water. Aim for 120 ounces or more a day. Water helps prevent water retention, keeps energy up despite early mornings or red-eye flights, and helps your immune system stay strong.
No one wants to walk off the plane to greet relatives feeling five pounds heavier with swollen ankles and tight rings. Save yourself from those hefty airplane snack packs which are loaded with sodium and calories. Instead, bring low-sodium snacks such as:
unsalted almond butter with cinnamon rolled in a high fiber tortilla
a mixed bag of unsalted nuts, high fiber crackers, and dried mango
What can you grab in an airport if you did not bring any snacks with you? Try an apple or a small carton of skim milk, a latte made with skimmed milk and a fruit cup, half a turkey sandwich, or a small handful of trail mix and nonfat yogurt.
No matter your holiday plans, our survival guide will help to keep you feeling energized, fit and productive.
Written by: Sumner Brooks