The season of over indulgence is HERE!

I know it’s extra challenging to stay healthy during the holidays. I don’t blame you – the temptation can be intense with all the holiday parties and peer pressure.

Let’s be honest with ourselves – we’ve all experienced a food hangover after overeating at a holiday party.

The image of the “perfect” holiday season comes with celebrations, friends, family…and a lot of food.

Does over indulging bring up a feeling of guilt? Try focusing on the bigger picture:

It’s extremely easy to get caught up in doing everything “perfectly”, but the truth is, what you do everyday matters more than what you do once a year

No matter what your health and fitness goals are, I’m here to tell you that you can achieve them.

Even through the holidays.

By ditching the diet mentality and creating healthy habits, not restrictions, we can then focus on the bigger picture. The picture that paints out healthy living as a lifestyle, not just a temporary fix.

Focus on your health and your happiness. The decisions you make on a daily basis are what matter. Make the majority of those habits in line with your goals, and I’ve got no doubt you’ll get there.

That’s why I put together a few tips on how to stay healthier during the holiday season:

Before we dive into the actionable tips, first know this:

>>> In order to achieve the results you want, you must BELIEVE it’s possible.<<<

You must believe that you can trust yourself to navigate the holidays.

I want you to take a moment and close your eyes. I want you to first imagine yourself symptom free:
● Who would you be?
● What would you do?
● What would you have?

Okay do you have that image in your mind?

Now, I want you to imagine yourself navigating the holiday season with ease.
● How would you confidently show up to events?
● How would you prepare for holiday events?
● What is your plan for different “traps” that you fall into? How can you bypass them this
year?
● What would it feel like to end the holiday season, feeling proud of yourself?

Now do you have those images in mind? Let’s dive into the tips!

  • Take a walk after any large or rich meal. Taking a walk can minimize the blood sugar spike that can leave you feeling tired and sluggish after a big meal.
  • Focus on the 80% of meals outside of the holiday gatherings. While it seems like holiday parties are all around, by eating a clean and anti-inflammatory diet the rest of the time (even if you indulge in those holiday meals) can help offset and balance out the indulgences.
  • Pay attention to HOW you eat. How you eat is almost just as important to WHAT you eat. If possible eat slowly, chew your food well, and sit down to eat to minimize digestive upset after rich meals.
  • Prioritize sleep. When we are well rested, our bodies are able to handle stress much better. So even if you eat a food that doesn’t sit well with you, your body is more resourced to deal with it.
  • Try the “one plate” rule. If you want to indulge at a holiday meal, feel free to choose whatever you want, as long as it fits on one plate and avoid going back for seconds.
  • Come up with a list of common “roadblocks” that you hit when it comes to the holiday season. Make a game plan of how you will navigate each event, and especially how you will handle your particular kryptonite.
  • Fill up on protein and fiber. Before diving into the snacks or sweets, make sure to fill up on foods rich in protein and fiber so you won’t be as ravenous.
  • Enjoy the holidays, sans guilt. If you want to indulge, make it a conscious CHOICE and let go of the guilt. Truly enjoy it.

Already know that you want to hit 2023 running with your health goals? Sign up for an initial consultation to work on your wellness and health goals!

Dr. Inna lukyanovsky, PharmD

Dr. Inna lukyanovsky, PharmD

Doctor of Pharmacy, Functional Medicine Practitioner, Gut Health Expert and Best Selling Author of the book "Crohn's and Colitis Fix."

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