A Pre-Holiday Tuneup

The Thanksgiving and New Year holidays are upon us! Have you started feeling the rush and the excitement of the season? It is a time to start wrapping up the current year,  setting new goals, and reconnecting with family members and friends.

Additionally, some of us celebrate the spiritual meaning of the season – learning from the past experiences and welcoming the new opportunities.

It can be a stressful time. Many people can gain weight during this holiday season.1 If it ever happened to you, you are not alone! The reasons for the holiday weight gain are extra stresses from having to do too much, not getting enough sleep and rest, engaging in social eating and celebrating, etc. In my family, there are four Holy Season birthdays!

Let’s review some key points that can help us stay on the toes, remain energetic and productive, and prevent unwanted weight gain. The less you gain, the less you’ll have to try to lose in the new year!

  1. Reevaluate your food and nutrition choices. 
    • ~ Eat more of the foods that are light and nutritious.
      • Think vegetables of all types and colors! They contain many nutrients that help the body offset the stress and keep the metabolism active. The 2015-2020 Dietary Guidelines recommendation is 2.5 cups of vegetables per day.2 If that sounds too much, do what you can as it still counts.
    • ~ Hydrate yourself.
      • Adequate intake of liquids is a must for your body to stay energized and cleansed from the inside out. Plain or mineral water, green tea, and herbal tea are excellent choices! How much of the liquids to drink per day? The average recommendation is 2 quarts (about 2 liters) per day; according to the study, up to 2.5 liters for women and 3.3 liters for men per day, depending on the activity level, age, and health status.3
    • ~ Talk to a holistic nutrition professional.
      • Get individualized tips on the holiday weight gain prevention. Gain less, and you’ll have to lose less!
      • RSVP for a free initial discussion and mention 10% off regular price during the holiday season!
  2. Adjust your exercise routine.
    • ~ If you feel that there is no time or no energy to exercise, you are not alone.
      • Applying a creative attitude toward physical activities and movement options can save us from feeling guilty and offer more choices.
      • The bottom line is to keep moving throughout the day: walk, take stairs, and schedule regular stretching breaks.4
    • ~ Yoga practice counts as a physical activity.
      • Some styles are vigorous, while others are more gentle.
      • During a busy and stressful season, your body may prefer an activity that is less intense and taxing. In this case, Yoga might be an appropriate option to try.
    • ~ Restorative yoga and Pranayama (yogic breathing).
      • These practices help to minimize the mental and emotional effects of stress and relax the overused parts of the body.
      • We offer one-on-one Yoga classes, customized for your body type and body issues. RSVP for a free initial discussion and mention 10% off regular price.

We wish you a safe, healthy, and blessed holiday season!

Namaste.

 

References:

Clark, J. E. (2015). Diet, exercise, or diet with exercise: comparing the effectiveness of treatment options for weight loss and changes in fitness for adults 18-65 years old who are overfat or obese: systematic review and meta-analysis. Journal of Diabetes and Metabolic Disorders. 2015; 14: 31. doi:  10.1186/s40200-015-0154-1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Helander, E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine2016; 375:1200-1202, September 22, 2016, DOI: 10.1056/NEJMc1602012  http://www.nejm.org/doi/full/10.1056/NEJMc1602012

Popkin, B., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Review. 2010, Aug; 68(8): 439-458. doi:  10.1111/j.1753-4887.2010.00304.x  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Stewart, H. (2016). Fruit and vegetable recommendations can be met for $2.10 to $2.60 per day. USDA. Economic Research Center. Retrieved from https://www.ers.usda.gov/amber-waves/2016/march/fruit-and-vegetable-recommendations-can-be-met-for-210-to-260-per-day/

 

 

 

  1. Helander, E., Wansink, B., & Chieh, A. (2016). Weight gain over the holidays in three countries. New England Journal of Medicine2016; 375:1200-1202, September 22, 2016, DOI: 10.1056/NEJMc1602012  http://www.nejm.org/doi/full/10.1056/NEJMc1602012
  2. Stewart, H. (2016). Fruit and vegetable recommendations can be met for $2.10 to $2.60 per day. USDA. Economic Research Center. Retrieved from https://www.ers.usda.gov/amber-waves/2016/march/fruit-and-vegetable-recommendations-can-be-met-for-210-to-260-per-day/
  3. Popkin, B., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition REview. 2010, Aug; 68(8): 439-458. doi:  10.1111/j.1753-4887.2010.00304.x  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  4. Clark, J. E. (2015). Diet, exercise, or diet with exercise: comparing the effectiveness of treatment options for weight loss and changes in fitness for adults 18-65 years old who are overfat or obese: systematic review and meta-analysis. Journal of Diabetes and Metabolic Disorders. 2015; 14: 31. doi:  10.1186/s40200-015-0154-1

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/