The Christmas season is a time for joy, connection, and celebration. However, it’s also a time when our usual routines are disrupted by parties, indulgent meals, and hectic schedules. Staying healthy during the holidays might seem like an impossible task, but with a few mindful strategies, you can enjoy the festivities without compromising your well-being. Here are three practical tips from Performance Nutritionist Tom McClure to help you stay on track.
1. Move!
When the cold weather and holiday hustle settle in, it’s easy to put physical activity on the back burner. However, incorporating daily movement into your routine can have a significant impact on your overall health and energy levels.
This doesn’t mean you need to hit the gym for an intense workout or do burpees in your living room (unless that’s your thing). Instead, focus on gentle, consistent movement that fits seamlessly into your day. One excellent example is walking—a simple yet effective way to keep your body active. Studies have shown that taking a walk after meals can help manage blood glucose levels, with some research indicating up to a 20% reduction in post-meal blood sugar spikes. This can be especially helpful during the holidays when indulgent meals are common.
Here are a few ways to incorporate movement:
- Take a brisk walk after Christmas dinner to aid digestion and enjoy some fresh air.
- Start your day with a short stretching routine to awaken your body and set a positive tone.
- Engage in festive activities like ice skating, playing in the snow, or dancing to holiday music.
The key is to stay consistent. Even small amounts of daily movement can leave you feeling more energised and less sluggish during this busy season.
2. Stick to Your Meal Structure
The holiday season often brings an array of delicious foods that tempt us to abandon our usual eating habits. While it’s perfectly fine to indulge, maintaining a structured approach to meals can help keep your energy levels stable, improve digestion, and reduce cravings.
All too often, we find ourselves grazing on snacks and treats throughout the day or skipping meals in favour of large, indulgent dinners. This irregular eating pattern can disrupt your digestion and leave you feeling drained. Instead, try to stick to your regular meal structure, with balanced portions and designated snack times.
Here’s how to create a meal plan that works:
Leave the “picky bits” (snacks and leftovers) in the cupboard until mealtime, or repurpose them into structured snacks.
Aim to give your digestive system breaks between meals. For example, allow 3-4 hours between eating to let your body fully process each meal.
Incorporate protein, fibre, and healthy fats into your meals to promote satiety and maintain steady energy levels.
By sticking to a meal structure, you’ll feel more in control and less likely to overindulge mindlessly. Plus, your body will thank you with better sleep, fewer cravings, and improved digestion.
3. Plan Your Off-Plan Meals
The holidays are filled with opportunities to enjoy special meals, drinks, and treats. While it’s important to savour these moments, being mindful and intentional about indulgences can help you strike a healthy balance.
One effective strategy is to plan your “off-plan” meals. For example, if you know you’ll be attending a holiday party with rich foods and cocktails, make an effort to eat nutrient-dense meals earlier in the day. Similarly, plan ahead for the following day to set yourself up for success and avoid falling into the delivery or fast-food trap. Stock your kitchen with wholesome, easy-to-prepare meals so that you’re not tempted by less nutritious options when you’re feeling tired or hungover.
Here are a few tips to make planning easier:
- Prioritise balanced meals before and after your indulgent occasions. Think lean protein, vegetables, and whole grains.
- Keep healthy snacks on hand, such as nuts, fruit, or yoghurt, to curb hunger between meals without resorting to processed options.
- Avoid shopping for groceries or planning meals when you’re hungry; this will help you make better choices and resist impulse purchases.
By planning your indulgences, you’ll enjoy your festive treats guilt-free while maintaining a sense of control over your overall nutrition.
Final Thoughts
The Christmas season is a time to create memories, connect with loved ones, and enjoy the magic of the season. While it’s important to prioritise your health, it’s equally important to remember that what you do most of the time matters far more than what you do some of the time. Aim to be restrained, not rigid, in your approach to health and wellness.
Most importantly, be present. Savour the conversations, laughter, and moments that make this time of year special. Do your best to incorporate healthy habits, but don’t stress about achieving perfection. With these three tips in mind—moving daily, sticking to a meal structure, and planning your indulgences—you can enjoy a healthy and joyful Christmas season. Cheers to your well-being!
