A Stress Free Approach

to Maintaining Good

Health During the

Holidays

Presented by

Today’s Objectives

Ways to sneak in exercise amidst busy holiday schedules

Simple tips to reduce holiday stress

Tricks to staying healthy at holiday parties

Curbing your sweet tooth with healthy baking substitutions

“Maintain, don’t gain!”

Recipe demo and food tasting!

Holiday Health Quiz

True or false: the best way to treat a holiday hangover is to drink lots of coffee

Which seasonal dessert will you burn off quickest on the treadmill: apple pie with low-fat vanilla ice cream, pumpkin pie with whipped topping or pecan pie?

Which would be the healthiest condiment: homemade thin gravy, homemade thick gravy, cranberry sauce or canned low-fat gravy?

Which after dinner drink has the least amount of calories: apple cider, coffee with cream and sugar or egg nog?

Which is the most healthful side dish? Homemade stuffing, green bean casserole or a dinner role?

Why Does It Matter?

Most people don’t lose the weight they gain over the holidays

An imbalanced diet can lead to

Decreased energy levels

Depressed mood

Interrupted sleep

Weight gain

Compromised immune system

Adapt new healthy behaviors that last longer than the holidays

Mindless holiday habits can be very difficult to break

Small choices add up over time

Benefits of Staying Active Through the

Holidays (or anytime!)

• Relaxation • Reduce stress and tension

• More restful sleep • Increase productivity

• Less food cravings • Reduce anxiety

• Improve overall mood • Increase productivity

• Improve circulation • Burn more calories

Exercise Counts

Calories burned based on 10 minutes of the activity for a 175 pound person

Walking (15 minute mile) 68

Swimming 130

Gardening 72

Basketball (shooting baskets) 60

Bicycling (leisure) 52

Play with kids 52

Tennis (singles) 80

Golf (carry clubs) 80

Mowing lawn 58

Sitting (watching TV) 14

A pumpkin spice latte or 2

pieces of pumpkin pie are

700 calories…is it worth it?!

Staying Active During the Holidays

Consult your physician before starting any new exercise program, especially if you’ve been inactive or are recovering from surgery

When stretching, move just to the point of tension, stop, and hold that position

Stretching shouldn’t be painful—it should make you feel relaxed and refreshed

Aim for 2 short (4-5 minutes) but “rigorous” exercise breaks in your day

Try to include a stretch break every 60-90 minutes

Come up with an accountability system

Reminders at your desk

Set alarms

Buddy system

Gentle “Wake Me Up” ExercisesHold each posture for 10 seconds

Neck

* Always start exercises slow

and build your way up to

increased flexibility

Chin Tuck Head Tilt

Shoulders

Shoulder Pull Back Scratch

Overhead Stretch/Front Stretch

Gentle “Wake Me Up” ExercisesHold each posture for 10 seconds

Hands and Wrists Back

Legs Sides

Torso Twist Back Stretch Hand Press Wrist Stretch

Quad Stretch Side Bends

1 round of “sumo squats” (10 reps)

1 round of 1 legged squats (right leg- 10 reps)

1 round sumo squats (10 reps)

1 round of 1 legged squats (left leg- 10 reps)

1 round power leg calf lifts (10 reps)

REPEAT FOR 5 MINUTES!

5 Minute Desk Workout

Consider a Standing Desk!

“Sitting is the new smoking”

The average American desk worker spends 5 hours and 41 minutes sitting per

day

Standing can help reduce your risk for cardiovascular disease, obesity and

diabetes

Standing gives you more energy throughout the day

DIY Standing Desk www.varidesk.com

Holiday Stress Tip 1: Recognize your priorities. Focus on what matters most to you

this holiday season and get rid of the unnecessary superficial activities that only

cause you stress

Holiday Stress Tip 2: Simplify food prep. Simplify your recipes. Do a lot of your

food prep a few days before your celebration. Consider making it a potluck, so all

the stress is not on one person. Consider dining out to keep it simple!

Holiday Stress Tip 3: Simplify clean up. Use fancy paper plates and cups for a

quicker clean-up. Recruit your family and friends to help clean up too!

Strategies for Stress Management

“Dis Ease in the Body Can

Lead to Disease:

Holiday Stress Tip 4: Fall in love with aromatherapy. Certain aromas can have a

profound affect on our mental states. There are so many fragrant essential oils that

can help to reduce stress. Try lavender, chamomile, sweet orange, lemongrass or

rosemary.

Holiday Stress Tip 5: Keep up with your self care. Even though the holidays can be a

busier time than most, don’t neglect to get enough sleep, eat healthy foods, exercise,

and drink enough water. The happier and healthier you are, the less grumpy you will

be, and the more energy and holiday cheer you will have for others!

Strategies for Stress Management

Try incorporating 1 wellness activity per day throughout the holidays:

Yoga

Relaxation before bed or in the morning

Reading a book

Exercise

Hydration

Focusing on fruit and veggie intake

Reward yourself at the end of the holidays for prioritizing your wellness!

New piece of clothing

Massage or spa day

Cooking class

Whatever you enjoy!

Consider a “Personal Wellness Tracker”

for Accountability During the Holidays

The Ultimate

Downward

Dog!

Maintaining Your Weight and Improving

Your Health

Set realistic goals

Establish accountability

Keep a food diary with a friend

Weigh yourself once or twice a week

Don’t over commit to plans

Be the one to host the party so you can control food choices

Plan your splurges

Don’t indulge everyday

Have “no” strategies when offered food

Maintaining Your Weight and Improving

Your Health Fill Up On Protein

Reach For High Fiber Carbohydrates

Sweet potatoes, vegetables, whole grains, beans

Be Portion Savvy

Mindful Drinking

2:1 rule, fill up on water, avoid sweet mixers, don’t drink alcohol 3

hours before bed

Fresh is Best

Follow the “3 bite” rule

Minimize Your Liquid Sugar Intake

Juice and alcohol are stored as fat

Sugar can suppress immunity

Liquid calories decrease bulk in GI tract lead to increased

hunger

Choose a “mocktail” vs. a cocktail

Experiment with ways to use tea and iced tea

Strategies if you are going to have a drink

2:1 Rule

Choose clear liquors and mix with club soda and citrus

Avoid drinking 3 hours before bed

Always drink with food- protein and complex carb

If You Did Fall Off the Wagon, Try This

“Jump Start” Day of Clean Eating Detox smoothie: 2 per day

Whey or hemp protein, almond or cashew milk, frozen berries, fresh chink of ginger, and

greens

Healthy snacks: keep blood sugar steady

Almonds, hard boiled eggs, veggies and hummus, apple with almond butter, etc.

High protein meals with lots of greens

Hydration

Avoid alcohol, refined sugar and processed foods (including white flour)

Sweat it out!

Battling Sugar Cravings

Don’t keep tempting sweets in the house!

Limit “appetite stimulants”:

“Refined” Sugar: Candies, baked goods, milk chocolate, etc.

“White” Starches: White potatoes/bread/rice/crackers/biscuits, etc.

Alcohol or Other Liquid Calories

Fried Foods: Foods containing the words “crispy,” “golden,” or “battered”

Salty Foods: >200 mg salt on label, chips, packaged snack food, pre made dishes,

frozen/canned foods, fried foods

Other: Artificial sweeteners, lack of sleep, skipping meals, mineral deficiencies,

“trigger” situations, social gatherings

Healthful Baking Guide

What About “Whole Wheat” Flour???

Make sure the first ingredient is

whole wheat or whole grain flour.

Look for additives.

Try Something New In Your Traditional Dishes

Mix it Up!

Traditional Dish or Food Item Try this

Stuffing Savory Grain-Free Stuffing

Candied Yams Healthy Candied Yams (uses maple syrup!)

Mixed Nuts (in between

meals, etc.)

Hummus and veggies, guacamole and rice crackers,

slices of cheddar cheese

“Bready” Casserole Lemony Green Beans with Almond Bread Crumbs

Traditional Desserts and Pies Chocolate Bliss Dip (great for fresh fruit!)

Sugary Cocktails Sparking water or club soda with a splash of juice

and fresh mint, iced tea, hot chocolate made with

almond milk, or these “mocktails”

Let’s Try Some Holiday Treats!

Cranberries and Greens: A simple crowd pleasing side dish that’s packed with

nutrition

Enjoy as a side dish

As a snack on top of a rice cake, cracker or piece of whole grain toast

Mix with eggs

Enjoy hot or cold

Raw Dark Chocolate Truffles: A perfectly decadent yet guilt free dessert

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