The holidays can be a time of joyful giving, long-anticipated reunions with family and friends and festive occasions.  The season can result in a sense of peace and fulfillment.  However, this time of year can also be one of overindulging, inactivity, stress and depression.

The following suggestions are designed to help you to prepare for the holidays, to enjoy the time to a fuller extent and to resume a regular schedule at the end of the season.

Pre-Holiday Strategies

1.      Establish priorities and concentrate on those you feel are the most important.  Ask for assistance from family and friends as you plan your activities and endeavors.

2.      Plan on exercising during the holidays.  Schedule specific days, times and activities to help you stick with your goals.

3.      Find a “health buddy” for the holiday season.  Plan to exercise with your buddy and to discuss your successes and failures.  Can you think of a family member, friend or co-worker who can help support you in your endeavors?

4.      Educate yourself on healthy nutrition such as how to prepare foods as well as how to make good choices in various settings.

5.      Begin to develop willpower prior to the holiday season.  The ability to choose in a controlled manner is a gradual process.  Developing good habits in advance will help you succeed during the times of greater temptation.

6.      Shop ahead of time.  Avoid the stress and financial strain of last minute shopping.

7.      Plan your gift-giving before you shop.  This can help in managing your time and money.

8.      Give your car a holiday overhaul so it will be fit for travel.  Check some of the vitals such as oil and other fluids, brakes, wipers, heating and/or air conditioning systems and tire tread.  Pack along safety equipment for a long trip.  Examples include a flashlight, blanket, small shovel and jumper cables.

9.      Plan your post-holiday goals.  Determine a date that your life will be back on regular schedule.

Present-Holiday Strategies

10. Choose specific behaviors to incorporate during the holidays.  For example, you can choose to eat slowly, drink six to eight glasses of water a day and/or take a walk each day.

11.  Start off your day with a good, healthy breakfast.  This can help you make better choices throughout the day and may keep your body from craving the simple sugars found in holiday sweets.

12.  Practice moderation in your choices.  Sample foods rather than supplying yourself with a full helping.  Avoid second servings.  Alternate beverages with water.  Note that most drinks, alcoholic and non-alcoholic, contain a lot of sugar and therefore, contain a lot of calories!

13.  Remember that alcohol consumption can increase appetite and decrease inhibitions, resulting in overindulgence.  It can also add to an emotionally stressful situation.

14.  Eat something light before going out to a dinner party or social event.  This can curb your appetite and help you from overeating.

15.  At a buffet or appetizer table, fill up on healthy choices and limit the high calorie and high fat options.  Some ideas include veggies with minimal dip, fruit and whole-grain crackers.

16.  Prepare healthy recipes for your contribution to the food table such as low fat salads or dips, whole-grain muffins, a fruit plate and/or vegetable dishes.

17.  Try to stand or sit away from the food table.  Engage in good conversations to avoid eating out of boredom or nervousness.

18.  Try to plan on little or no leftovers if you are hosting an event; or use them wisely with nutritional meals during the next few days.

19.  If possible, focus on the fun and not the food at a social gathering.

20.  Plan for activities that do not include food.  There will be plenty of opportunities to feast at other events.

21.  Avoid other people’s disagreements or arguments.  Take a walk to stay out of the controversy.

22.  Plan for your own quiet time each day.  Even 10 minutes of solitude will help.

23.  Maintain a positive attitude.  Recognize that if you “blew it” one day you can be successful the next!

Post-Holiday Strategies

24.  Avoid the pitfall of trying to do too much or change too many things at one time.  Success is more likely to occur with small, gradual steps than with a drastic alteration.  For example, planning to begin an exercise program, start a weight management program, quit smoking and develop patience is a bit much to begin all at once!  Prioritize and concentrate on that which you feel is most important.

25.  Ease into an exercise program if you were not physically active during the holidays or if this is your first attempt to begin a program.  Aim for consistency two or three days per week and build from there.  Increase time, frequency or intensity one at a time and in small increments.

26.  An exercise program or healthy eating plan can begin at any time on any day.  If your initial endeavors fail, try again!

27.  Commit to attending at least one health-related activity per month.  Ideas include blood pressure check, cholesterol test, nutritional analysis, stress management seminar, CPR training, lectures on health topics and fitness consultations.

28.  Plan activities to avoid post-holiday blues.  Recognize what triggers the blues or your bouts of depression and have options available to occupy your time.

29.  Try to develop and maintain a positive attitude toward your health.  Remember this is a gradual process and one that will continue throughout your lifetime.  It is never too late to make choices toward better well-being.

Victoria Yannie is a certified Personal Trainer and Fitness Instructor with a passion for helping individuals in their pursuit of fitness and well-being.  She has worked at a number of Big 10 and Ivy League universities along with a variety of fitness clubs and community centers.  For more information, visit www.spiritfitsolutions.com or email, vicki@spiritfitsolutions.com.

spirit ~ the vital principle in humans

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