According to experts, the holiday season can be stressful, both mentally and physically. Higher stress levels, alcohol consumption, and irregular eating habits can trigger health issues like heart attacks and strokes, with elevated blood pressure and blood sugar contributing to these risks. To ensure you can enjoy the holidays without sacrificing your health, here are 8 practical tips for staying healthy, balanced, and feeling your best during this festive time.
1. Balance Your Carb Intake
Carbs are a necessary part of your diet, providing energy for the body. However, it’s important to strike a balance to avoid overeating. Christian Jay Vasquez, a registered nutritionist, recommends moderating your carbohydrate intake, especially when indulging in staple foods like rice. Opt for brown rice when possible, as it offers more fiber and fewer sugar spikes, making it a healthier option. For those looking to keep things balanced, the Pinggang Pinoy Plate Model suggests that men should aim for 1 to 2 cups of rice, while women should keep it between 1 and 1.5 cups.
2. Portion Control
Overindulgence is common during holiday meals, but portion control can prevent overeating. Francis Sevilla, President of the Food Caterers’ Association, suggests using smaller plates (around 9 inches) and filling half of it with vegetables and fruits, with the remaining portion divided equally between protein (e.g., lean meats) and carbohydrates (rice or pasta). By eating smaller portions more frequently, you can still enjoy all the festive foods without overdoing it.
3. Balance Your Protein Intake
Holiday dishes like lechon (roast pork) are tempting, but it’s important to consume such rich protein sources in moderation. Vasquez recommends consuming about two servings (60 grams) of protein per meal, and choosing lean cuts to avoid excess fats that can negatively impact cardiovascular health. Moderation is key when it comes to indulging in hearty dishes.
4. Hydrate with Water
With the abundance of alcohol and sugary drinks at holiday gatherings, it’s easy to forget about the importance of hydration. While it’s fine to enjoy a drink or two, water should be your go-to beverage. It’s calorie-free, keeps you hydrated, and helps mitigate the dehydrating effects of alcohol and carbonated beverages. Drinking water throughout the day can also reduce cravings and help with digestion.
5. Rest and Recover
Overindulgence can lead to the dreaded hangover, but it’s important not to push your body too hard in the gym to “compensate.” Fitness coach Daniel Hilaria advises allowing your body to recover with sufficient sleep. If you’re eager to get back to working out, start with low-intensity exercises like brisk walking or light weightlifting. Recovery is crucial during this time of year.
6. Exercise at Home
Busy holiday schedules often make it difficult to hit the gym, but you don’t need to leave home to stay active. Walking is a simple yet effective exercise that promotes heart health, burns calories, and boosts your mood. Aim for 7,000-10,000 steps per day. Alternatively, try a quick 15-30 minute workout session at home with exercises like squats, lunges, and push-ups to maintain your fitness level.
7. The 5-5-5-30 Method
For those new to exercise, Hilaria recommends starting small with the 5-5-5-30 method: do 5 push-ups, 5 squats, 5 lunges, and hold a 30-second plank. This simple routine takes less than two minutes and can easily be done every day. Starting with small, manageable exercises can build a foundation for more intense routines, and over time, it will feel like second nature.
8. Shift Your Mindset
Instead of viewing health and fitness as chores, Hilaria emphasizes shifting your mindset to view them as enjoyable activities. Find exercises that you truly enjoy, whether it’s dancing, walking, or a fun home workout like Zumba. Enjoyment is key to long-term consistency, and by making fitness part of your routine, you can set the tone for a healthy New Year.
With these tips, you can navigate the holiday season without the added stress of weight gain or burnout. Remember, it’s all about moderation, balance, and maintaining a healthy mindset. So, enjoy the holidays with family and friends, savor the moments, and embrace the new year with a healthier, happier you.
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