How to Stay on Track with Your Health Goals During the Holidays

Updated from December 2020

In the weeks leading up to the holidays, it may seem as though you are running on fumes and there just doesn't seem to be enough hours in the day for everything. Your routines go out the window and between your exhaustion and the many temptations around you, it feels easier to put off your health goals till the new year. 

Maybe you’ve been working hard the last few months, making choices that are in line with your health goals and you are feeling great. Now that it's December, you are starting to feel anxious about the endless amount of high-sugar foods and alcohol that will make their appearance for not just the holiDAY, but for the weeks leading up to it.  

Seems like a no-win situation, right?  WRONG!

"So, what should I do next?"

Start from where you are.  No two people will take exactly the same steps to reach their health goals because no two people are exactly the same. That's why I encourage people to abide by the 80/20 rule when focusing on their health goals (or 90/10 if you’re a pro). 

80% percent of the time, you follow your health routine as closely/cleanly as possible and 20% of the time you relax your routine, GUILT-FREE! It is important to remember that your 80% will continuously evolve based on where you are on your wellness journey and which habits you have added to your health routine. 

"But shouldn’t I wait to start making changes when I am able to fully commit myself?"

If by the commitment you mean until you are able to make every decision perfectly ensuring that you successfully reach all of your health goals, then no. Perfection does not guarantee success. Making the “perfect” choice every single time does not mean we are going to reach our goals. In a lot of cases, it causes us NOT to reach them because we are not able to continuously meet the demands of this expectation and we give up.  

"So, what are the best choices?" 

I like to look at it as a “better than” choice.

You are at a party and there is a full buffet of snack foods. The expectation that you are not going to eat anything while you are there is unrealistic.

Here is what I do: look for the veggie tray (there is always at least one), look for foods like guacamole and hummus, choose sushi over pizza... you get the idea.

There are always choices that are “better than” others. My advice would be avoid the bread basket, avoid heavily sauced items and don’t stand next to the cookie tray.  Remember that your environment trumps willpower, so put yourself in the best position possible to make good choices. (I’m not saying you can’t have a cookie, but why add the extra temptation?). 

There are also “better than” choices when it comes to alcohol. I prefer to have a vodka soda with a lemon or lime versus a rum and coke or the traditional glass of Christmas Punch and always match my alcohol consumption with my water consumption.

"Is there anything I can do to minimize the impact of a holiday gathering or celebration?"

This comes back to following your routine as cleanly and closely as you can before and after your event. I focus on sleep, nutrition, stress-reduction and movement for the days leading up to and immediately following. 

SLEEP
I make an effort to be in bed no later than midnight following a get together or night out and also schedule a 20 to 30 minute nap the next day to ensure I am not depriving myself of very beneficial sleep. What we know about sleep is that it affects your cognitive ability, it affects your hormones and it affects your energy levels throughout the  week. 

NUTRITION
It is important to eat nutrient-dense foods and snacks not only on the day of the event, but also on the days leading up to it. This will ensure you are not making “hungry” decisions when you get to the buffet table and you will be in the best possible position to make the “better than” choices mentioned above.  

STRESS-REDUCTION
It can be a very stressful time of year and stress can cause us to make choices with food and beverage that may not be the best for us. If you are feeling the impacts of this unprecedented holiday season, some things I do that take a minimum amount of time are:

• 10-minute guided meditation
• 20 minute walk outside
• 15 minute soak in an epsom salt bath

It's really important in these times right now that you are not putting any extra stress on your nervous system, because excessive stress has a negative impact on your immune system (and right now we need your immune system to work as well as it can). 

MOVEMENT
Exercise will minimize any metabolic stress that you may have placed on your body. Aim for a minimum of 150 minutes of activity. Moving the day after the event will help get you back on track and focused on the 80% portion of your routine.

"What if my holiday plans are uncertain or look completely different from what they have been in the past?"

The magic of this season has not left us. It is still a time to be grateful for all that we do have and to share our abundances and gifts with others. Perhaps your family could:

• choose a craft to do together that can be shared with loved ones or neighbours.
• introduce your friends to a healthier version of a family favourite by preparing it and dropping it off to them with the recipe attached.
• create a “NICE” list leading up to Christmas with all of the names of the people you want to connect with over the holidays via text, messenger, phone or FaceTime.
• get outdoors as much as possible for fresh air and exercise. If you are a part of a busy household like me, perhaps take a different family member along with you each day and enjoy some quiet one on one time. 

As you can see, there are endless, magical ways to enjoy the season. My sincere wish for you is that you make this holiday season special in your own way. Take note of all of the positives you have in your life and take the time to nourish your body, rest your mind and focus on the amazing opportunities that are yet to come in 2021.

Wishing you a safe and healthy holiday season!