Healthy Holiday Checklist
I wonder if in a few years we are going to see the 2020 Christmas movies come out. I feel like we would see ugly Christmas sweaters with matching ugly masks. The movies would also be a great advertising for zoom. Even though times are so different now, I still believe that there are tons of safe ways to visit family safely for the holidays. We can always test for Covid before you see them. Stick to outdoor gatherings if possible. Drive-by singalongs are always welcome too. Even though Christmas and New Years might be small but safe gatherings, we can still make the most of this beautiful time.
Photo by hue12 photography on Unsplash (ok maybe not a healthy Santa, but I thought this was hilarious)
There is a funny saying in the fitness world that people say when they allow themselves to let go a bit. "The diet starts on Monday." So they could eat whatever they want until the beginning of the new week. Maybe that is how you feel about the new year. The diet starts in 2021. Honestly, I think that is a great mindset to have. We deserve to indulge a bit after such a stressful year, but I still wanted to give you a few tips that could help you have a Healthy Holiday. So here goes:
Take Some Time to Prioritize Yourself
I will admit this and most of my friends and family know this too, but I am pretty notorious for being late. That is what we call "Filipino Time" and I do not mean to say that being late is ok. Of course it is not ideal, but when I am late it is usually because I want to take time to also take care of myself.
Over the years, I have really gotten to know my social capacity. I am a pretty big introvert, so going to gatherings can really drain me. I know that in order to give everyone my undivided attention and to love people well, I need to take care of myself too. I try and always make sure that I have time to meditate, do yoga, or do breathwork. If I want to be the best for everyone around me, I need to feel good in doing so.
Leave some room for yourself to focus on some self-care before you see family, friends, or spend time with your significant other. I love meditation because it helps me get deep rest for my mind and body so I have more to give to others. Yoga is a great way to get in touch with your body and your breath. It is also great for mindfulness because it brings you to the present moment.
Photo by Le Minh Phuong on Unsplash
Oh, That's NEAT
NEAT, the word that science majors use to describe something that is interesting and seems cool. NEAT also is an acronym for Non-Exercise Activity Thermogenesis. This is perhaps one of the most crucial tools to fight that Covid-15. Not just the virus, but the 15 lbs you might pack on in the pandemic.
I live in San Francisco and one of my favorite things about the city is how easy it is to get everywhere. The city is so small, which makes commuting through walking, biking, or public transit incredibly easy. I love being able to see people outdoors walking or biking. One of the biggest challenges for so many San Franciscans is that commute is no longer a part of their lives. There is something so peaceful about walking in the morning listening to a podcast or biking and listening to music. That special time of transit can be a sacred thing as well. On top of that, commuting really assists you in burning more calories through non-exercise activity thermogenesis.
When you are doing something that is really low intensity your body is focusing on using fat storage as your energy. That is why I tell my clients to go on a long walk or hike on the weekends to burn some extra fat and spend time with themselves and if they one, their partner. When you want to lose weight you have to focus on a variety of things including: caloric intake, exercise, rest/recovery, and NEAT.
Photo by Arek Adeoye on Unsplash
Here are a few ways to add more NEAT during the Holidays:
Walking Tea Party, make a hot drink and take yourself and maybe some others on a walk around the block.
Go the distance, park extra from your destination to get a few more steps in
Bike, if possible
Limpiar la casa, clean the house (it just sounds better in Spanish)
Make it a play date, find some games to play outside like frisby, corn hole, white claw beer pong, catch, or catch these hands 🥊
Fast. Feast. and Chill
Intermittent fasting will be one of your best friends. It is my favorite way to indulge myself in the holidays. I absolutely love eating. Sometimes I feel like I can eat 3-4x more than the people around me. My body is just use to eating big meals then digesting them in a healthy way. That healthy way is through fasting. When you eat, your body has to work to digest the foods that you have eaten. If you are eating constantly every few hours, your body has to continue working hard throughout the day without a chance to recover.
However, if you a small lunch then a big (sometimes ginormous) dinner and follow that with a long fast. Your body has the chance to recover and digest your food properly. Allow your body to properly digest your foods by fasting for 16 hours to 20 hours after a big holiday dinner.
Yes, fat does not make you fat however fats are more likely to lead to fat storage when you are already in a caloric surplus. During a fast about 12 hours in, your body starts to look to other places for fuel. Fat storage is one of those places.
If you are planning to eat big for dinner, make sure that day you have a lighter lunch and skip breakfast if you can. Then follow that big dinner with a long fast to digest and burn some of those extra calories. Eat big, then chill and enjoy the rest of the night. Yes, fasting means no calories so your fast starts with that last sip of alcohol. No, you cannot have sweeteners or milk with your latte (or any other drink) the next day during your fast.
Photo by Nadine Primeau on Unsplash
Check out my fasting blogs here:
https://www.holistichero.life/blog-1/why-fasting
https://www.holistichero.life/blog-1/probably-maybe-why-it-works
Wine Not
I will admit, I recently got into white claws. Yes, I know that I am pretty late to the party. There is just something appealing about being able to easily throw down a can, or two, or three white claws. But if I were at a restaurant or a dinner party, it definitely would not be my first choice. Maybe later on in my life I will be a wine connoisseur, but for now I am just a wine wannabe.
After comparing the caloric value of a glass of wine vs a tall white claw, the calories might be a bit lower on the white claw. However, since the white claws are not as strong you end up drinking much more. Also, there are no antioxidants in white claw or other seltzer-based products. Wine also has other minerals including: manganese, iron, magnesium, potassium, phosphorus, zinc, and calcium.
One of the best parts about this all is that you can also support smaller wineries too. Another plus about wine is that wine bottles are one of those great gifts that you can enjoy as well when you get to give it to someone then drink it after.
Sweat It Out
I am so impressed by all my clients that are moms. Sometimes they have to manage 3 or 4 schedules per day and I really look up to them for that. I know for so many of them they really prioritize our sessions because that is sometimes their only time away from family duties. They really know the importance of taking time for yourself even if it is only a few hours.
Your workouts can sometimes be the only time that is designated for you. We all know the key reasons to workout. The endorphins are released especially if we are doing to longer cardio sessions. We get more energy from moving our bodies. Sweating is a great way to get rid of all the other toxins that you are intaking. Working out with family and friends is also a great way to build a bond with those around you. In this time of Covid, exercise and better health is one of the best ways to keep your immune system strong and to fight the virus.
We know that exercise is great for us, but how can we make it a priority during the holidays?
wake up 30-45 minutes earlier to get your movement in
block off time in your calendar to prioritize yourself with exercise
make it a play date. grab a frisbee, workout with your family, or go on a brisk walk
Photo by Nourdine Diouane on Unsplash
Don't Forget the Sleep Train
Sleep is important. The end. When you do not sleep enough your memory suffers, your energy is low, metabolism can slow, and so many other systems will work less efficiently. Here are some quick tips to get more sleep. Keep the normal schedule.Your body has a circadian rhythm, which is close to a 24-hour cycle. Sleeping at consistent times is important to keep your body on schedule.
Try not to go blue. Lights in general can throw off your circadian rhythm, especially blue lights on your phone. Make sure on your iPhone and iPad you have your night shift on. Also, on your computer there are helpful tools like "flux", which shifts to a warmer tone on your computer to prevent blue light when the sun goes down. I also use an app called "Simple Screen Shade" to lower the brightness on my computer when I am getting ready to go to sleep. Of course, it is best to be off your devices before you go to sleep.
Candles are not just for romance. Candlelight does not change your circadian rhythm as much. So they are a great option to use around bedtime. Bringing candles with you on your travels could help you get better quality sleep when you hav a cutoff time for artificial lighting.
Make sure you are hydrated enough. Dehydration is one of the reasons why you might wake up in the middle of the night, especially if you ate salty foods and drank. Nuun hydration tablets are great tools that you can use to have electrolytes in your body that will keep your hydration levels up.
Hope these tips help you out on your journey to see some family, friends, or your solo party for the holidays this year. Stay safe and hope you have a happy holiday. Sending you big ol' peace sign and lots of love.