4 Real-Life Ways to Have a Happy Healthy Holiday.

Thanksgiving, Christmas, Hanukkah and New Year’s; Times of  nothing but joy and celebration, togetherness and happiness.

Right?

Well, yes. I hope that for most of us joy is the prevailing thing we feel this time of year. But let's be realistic. The holidays are rarely only merry and bright at every turn. In fact, they can be downright stressful and often come with challenges to both our physical and emotional health. 

But there is hope! It is possible to survive and even thrive during this season. It takes a little thought, a bit of planning and a lot of mindful attention but we can do it! 

#1. Eat (And Drink) Well
It is shockingly common to pack on 5-10 pounds during the holiday season. Yikes!!!  But there are ways we can eat well and not deny ourselves the treasured pleasure of our favorite holiday foods.

• Know which foods are high in caloric content and low in nutrition. Don’t deprive yourself if there are some that you know you will be sorry to miss. Indulge in moderation and savor every bit.
• Eat several smaller meals throughout the day instead of "saving yourself" for the gorge of one party or buffet.  Keep your blood sugar steady and you'll make better choices when it's time to sit down for the feast. 
• Opt for healthy options at home, and when visiting others, bring a healthy dish to share. YES!!! Be that lady that brings the veggie tray!
• Uber-key, this time of year, be careful of liquid calories. Alcohol especially. There is a giant difference between a glass of  wine and your brother's White Chocolate Peppermint Pumpkin Spice EggNog. In addition to the empty calories, alcohol makes it harder to make good food choices and your body will scream for sugar the whole next day. Dangerous when you KNOW there are cookies everywhere. My drink of choice for holiday parties is club soda with a splash of tart cherry or pomegranate juice. Looks and feels festive and delivers an extra dose of anti-inflammatory, anti-oxidant deliciousness.  

#2. Move!!!

Exercise is just as, if not even more important during the holidays as any other time of the year. It not only helps you burn the extra calories in your neighbor's famous Peppermint Bark, it will also support you in managing stress and in keeping up will all the added events and activites in your calendar.

• If you have a regular workout routine, stick to it as best you can! It may seem like a luxury as your holiday schedule starts to fill up skipping workouts can make us feel sluggish and depress our immune systems. Not a good time of year for feeling blah so keep those appointments with yourself!
• Aim for getting your heart rate up at least four times a week and move at a moderate pace for at least 30 minutes everyday.
• Try not to sit still for longer than 20 minutes at a time. It can be challenging with holiday travel and going to see your niece in her pageant but it is possible. Squirm in your seat. Do some isometric contractions of your glutes (in other words, clench your butt.) Tell your husband you'll leave him alone for the second half of the game if he takes you for a walk at half-time. 
• The weather outside may be frightful sometimes, but the winter has a lot of fun to offer too. Ice skating, sledding, snow sprints — all of these can be great exercise. 
• Holiday get-togethers offer a wonderful opportunity to share in some healthy traditions like a walk after dinner or a inter-generational snowball fight. Seize this chance to set the example for younger generations to get up and get moving so they will be healthy enough to pass them on and on and on. Along with that EggNog recipe. 

#3. Prevent illness and injuries (if you are skimming this, don't miss the last one!!!) 

• Colds and the flu are most prevalent in the winter. Prevent them by washing your hands regularly and urging others to do the same. 
• Stay hydrated! If the air is extra dry in your neck of the woods this time of year, plain water may not do the trick. I add peppermint oil to mine to encourage my body to soak it up. 
• Dress in layers so you can help your body self-regulate. 
• Sprinkle sand on icy patches and be sure snow is removed from walkways as soon as possible. 
• Be sure you know and employ safe shoveling practices. 
• Be mindful of those at increased risk of falling but remember that falling is a risk for ALL of as and a fall can ruin not just your holiday. Proper footwear, adding balance practice to your exercise routine and being sure that the holiday wrappings are properly put away in a timely fashion will all contribute to an injury-free season. 
• Make sure your heating works and is safe. Carbon monoxide is a silent killer. Install a carbon monoxide detector and test it once a month. 
• Keep grills and generators out of the house, and don’t run your car for long periods of time in the garage. 
• Most residential fires also occur in the winter; never leave fireplaces, stoves, and candles unattended.
• Protect your sleep! I know there is a lot on your list but remember that if you sacrifice sleep, you sacrifice health. Get those 8 hours even if it means missing Charlie Rose.

#4. Give Back
Volunteering has a lot of benefits for our health. When doing good, we feel empathy which increases our levels of oxytocin. When we volunteer we feel more socially connected, reduce the risk of anxiety and depression while we strengthen self-esteem and self-confidence. Helping others in a meaningful way can also lower blood pressure, improve sleep quality and decrease risk of dementia. Here are some ideas for volunteering this holiday season. And, you know your community I bet you can think of others that would be welcomed in your village.

• Babysit a young family member; 
• Ring the bell for the Salvation Army 
• Offer a ride to a person who can't drive or does not have access to a car
• Help at a nonprofit group such as the Humane Society or Meals on Wheels 
• Share your professional experience with a resource center as a career coach 
• Tutor at a local school or for a neighborhood kid who could use a boost
• Do errands for a neighbor who needs help; or 
• Volunteer at a museum or another local organization looking for extra holiday help

Most importantly, take the time to do the things that give you joy. And don't just do them. Savor them. Drink them in. Hold those moments in your heart because those are the moments that this season is truly made of.

Wishing you wellness and happy, healthy Holidays!
Erika