Decorating tree’s, buying presents, baking cookies, turkey dinners, family parties, Santa’s village, kids growing out of snowsuits, snow to shovel . . . November and December are super busy months and all the best intentions to get to the gym or eat healthier tend to go by the way side.
The ever popular “I’ll start in January” is heard around the water cooler . . . and not the one at the gym! So how can you take care of yourself when so much is going on over the holidays?
If you can do just these 4 things over the next few weeks, you will feel better, have more energy and look forward to the busy days ahead of a happy healthy holiday season!
Habits for a Healthy Holiday
Eat
Seems simple, but eating on the run often means processed, packaged food or unhealthy options from the drive through. A steady diet of whole grains, calcium, fruit, vegetables and protein will fuel your system and provide nutrition to keep your immune system healthy.
Don’t skip Breakfast! This important meal should be eaten within one hour of waking up as it kick starts your metabolism and gives your body energy to take on your busy work day. You will concentrate better, be more focused and be less irritable if you are not running on empty.
At lunch fill up with hearty salads with vegetables and protein to keep you feeling energized through afternoon meetings. Eating a low-carb, high-protein mid day meal will leave you feeling more awake and avoid that post-lunch drowsiness.
A well balanced dinner is essentials for the whole family. Consider portion sizes and ensure that vegetables and protein take up more of the plate than the starchy potatoes and switch to sweet potatoes, whole wheat pastas and brown rice for added nutrients and fibre! For some ideas that add nutrients try some of these healthy tips to make your everyday food healthier!
Sleep
Your body needs rest to function the next day. Sleep allows time for muscles to repair and energy to be restored. 7-9 hours of sleep helps your immune system to stay strong to fight off viruses. Avoid caffeine, large meals or strenuous exercise a few hours before bedtime to ensure you get a good nights rest. Adding in a good diet as well as fresh air and exercise during the day and you will sleep easier at night.
Exercise
Exercise everyday will put you in a better mood, boost your immune system, reduce stress, help you sleep better, improve muscle strength, energy and endurance levels and all round make you a healthier and happier person! Fit in 30 minutes everyday whether it is a s simple as taking the stairs multiple times at your office building, walking the dog or chasing the kids at the park. A few minutes a day can boost your health in so many ways.
Take Vitamins
You might want to take a Multi, but to get the vitamins you really need to stay healthy this winter make sure you are getting enough Vitamin D, Omega 3s and B Vitamins.
A growing body of research is showing that Vitamin D is important in reducing risk of cancers, autoimmune diseases, cardiovascular disease and improving immune function which fights off viruses to keep you healthy. Many Multivitamins do contain Vitamin D but may not contain enough. Read your labels and maybe consider a Vitamin D supplement to ensure you are getting enough of this important vitamin.
Research shows omega 3’s play an important role in cardiovascular, eye and brain health, inflammation, depression, age related macular degeneration, ADHD, and dementia. Omega 3’s are deemed essential fats as your body cannot produce them, therefore you must get them from your diet. The three essential Omega 3’s are alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found only in plants and flax, flax seed and chia. Although an essential Omega 3, it does not carry with it the same level of health benefits as DHA and EPA. DHA and EPA come from fish sources like small cold-water fish (anchovies, sardines, and mackerel) but they are found in most seafood and an Omega 3 supplement is good if fish is not a staple at your house.
The family of 8 water soluble B Vitamins convert food the you eat into energy for movement and basic body functions. Without the B vitamins, the food you eat would be locked out leaving you tired and sluggish. In addition, B vitamins help make red blood cells which transport oxygen throughout the body, they are key when it comes to energy and keeping up with your busy work and family life.
So remember to eat, sleep, get active and take your vitamins for a healthy holiday season!
Image courtesy of KEKO64/ FreeDigitalPhotos.net
