How many of you had a wonderful Thanksgiving, enjoying the time off, spending time with family, shopping for sales and eating lots and lots of delicious foods? How many of you started out with one piece of pie or one helping of stuffing only to find yourself grazing all day Friday, Saturday and Sunday?
Now it’s the week after Thanksgiving and you’re feeling bloated and unhealthy (even though it was oh,so yummy!) Fear not -- start these suggestions today and continue them through the holidays in order to get ahead and feel yourself again.
1. First, don’t feel guilty.
You know it’s the holidays and you are going to eat poorly from time-to-time so embrace it and move on. Of course, this isn’t a carte blanche to eat anything you want whenever you want JUST because it’s the season. You still have to engage your moderation button.
2. Second, go back to the basics.
Start by staying really hydrated because all that celebration cheer and those salty snacks are only making you dehydrated and puffy. Salt causes your kidneys to conserve water, leading to water retention.
There is also research that drinking about two glasses of water or less per day can increase blood sugar, which can lead to diabetes. This is the time to drink a lot of water to flush out your system, especially after a particularly bad night.
3. Third, try for high protein when you can.
If most of your holiday fun centers in the evening time, pay really close attention to your breakfast and lunch. Choose eggs, chicken sausage, vegetables, turkey bacon, salads (without croutons), lean meats, plain yogurt (not flavored), stir-fry without rice, curry without rice, etc. Snack on hard-boiled eggs, low-sodium jerky, and unsalted nuts and seeds.
Leave the carbohydrates to the evening or cocktail parties. Better yet, try to choose from the vegetable and fruit tray or healthy meats if available, such as chicken skewers.
4. Fourth, don’t stop exercising.
Don’t blame cold weather, lack of time, stress, holiday shopping, lack of sleep, or increasing job duties because you need to exercise! Don’t even give yourself a second of hesitation to fill your head with excuses. Just put on your sports bra and tie on your gym shoes, then get moving. You will always feel better afterwards.
5. Fifth, remember that your hypothalamus in your brain needs at least seven hours of sleep every night.
This includes late party nights. You may need to start winding down earlier in the evening on non-event nights in order to make up for what’s missing. Sleep is your best friend. You burn calories, reduce puffiness, heal your body, rest your mind, and reduce stress while sleeping. It is best to sleep in complete darkness so hide your clock and turn over your phone in order to avoid the illumination lighting up your room.
The holidays are a time to celebrate and enjoy. These basics are nothing new but sometimes you just need a little encouragement and a reminder, and hopefully in January you will still be feeling your healthy self.
References:
1. Low Daily Water Consumption Linked to High Blood Pressure. Web. 27, November 2011.
http://www.medscape.com/viewarticle/752138
2. Lose Sleep, Gain Weigh: Another Piece of the Obesity Puzzle
http://www.medscape.com/viewarticle/716410
Reviewed November 28, 2011
by Michele Blacksberg RN
Edited by Jody Smith