How to stay healthy through the holiday season

We asked a few of the Scenic City's top nutrition and fitness gurus to share their tips for staying healthy while making merry during the most wonderful time of the year. / Getty Images
We asked a few of the Scenic City's top nutrition and fitness gurus to share their tips for staying healthy while making merry during the most wonderful time of the year. / Getty Images

During the holiday hubbub, it's easy to get off track when it comes to maintaining a healthy diet and fitness routine. We asked a few of the Scenic City's top nutrition and fitness gurus to share their tips for staying healthy while making merry during the most wonderful time of the year.

» Set fitness goals, and make a plan to achieve those goals. Kyle House, owner of Kyle House Fitness, tells his clients to start small, especially if they're just getting into fitness. "I find keeping it simple is best," says House. To stay committed, he says hiring a trainer or finding a workout buddy is helpful in holding you accountable. Scheduling workouts and setting phone reminders can also help to keep you on track during the busy holiday season.

» Establish a manageable, sustainable workout routine. "I have a lot of clients who benefit from 30-minute sessions," says House. "Even just two times a week, they see good results." High-intensity interval training, or HIIT, is really popular in the workout industry right now, and allows you to get more done in a short amount of time, he says. It involves short, intense bursts of physical activity coupled with intervals of quick rests. HIIPfit, an exercise program exclusive to his gym, combines HIIT, strength training and yoga, and is offered six or seven times a day Monday-Saturday. Additionally, his gym and others, such as Sportsbarn, offer 45-minute express workouts at lunchtime that allow you to get in some exercise and a shower in under an hour.

» Moderation is key with food and alcohol. Control food portions and avoid temptation by not hanging around the kitchen or buffet table, House recommends. "Put something you enjoy on your plate and walk away from the serving area," says local nutritionist Pamela Kelle. "That is a danger zone if you are the slightest bit uncomfortable, because eating can give you something to occupy yourself without realizing you've eaten so much," she adds. If you're the type of person who has to have a drink in your hand when you're at a party, minimize the number of parties you attend where you know alcohol will be served, says House. And if you're drinking, remember to stay hydrated, he adds.

» Prep your body for a holiday meal. "Eating a leafy green salad before any cooked meal will help break it down and stop you before you've eaten too much of the other stuff," says Kelsey Vasileff, owner of Southern Sqweeze and a yoga instructor at Southern Soul and Yoga Landing.

» Balance alcohol with green juice. "Alcohol is very acidic to the body and green juice is the opposite, so it can help balance it out," Vasileff says. "My favorite green juice is Limeshine: celery, cucumber, romaine, cilantro, apple and lime. So good!"

» Get fresh air and get outside. Even when it's cold, Vasileff says.

» Up your vitamin intake. Zinc lowers blood pressure, which can rise with holiday stress, and improves skin conditions such as eczema, which dry winter weather and stress can amplify, says Emily Glascock, manager at RevIVe. The downtown Chattanooga business offers IV hydration services in addition to aesthetics and skin care. IVs are a quick and effective way to get nutrients into the body and improve the way you feel, she says. Glutathione, a powerful antioxidant and liver cleanse, reduces oxidative stress and cell damage in your liver and improves insulin resistance. "It is great for if you have had too many adult beverages," says Glascock. B5 converts carbohydrates to energy - which we all need around the holidays. It also creates red blood cells and maintains a healthy digestive tract. Other options offered at RevIVe that Glascock recommends around the holidays include vitamins D and B12 for energy, and Pepcid for heartburn and sour stomach.

» Focus on your favorite holiday foods. "Consider what foods you enjoy most and associate with the holiday season, and plan to choose those particular foods to look forward to," says Kelle. For instance, if you think sweet potato casserole is amazing, feel free to indulge; just cut back on bread or other starchy foods that are available all year long. "I also recommend eating what you love the most first," Kelle says. If you save it till the end of the meal, you'll most likely eat it even if you're already full, she explains. "That leaves you stuffed and miserable. Having it first lets you slow down and really enjoy it and finish the meal with ease."

» Enjoy the holiday spread with a strategic approach. Kelle recommends going slow, paying attention to how full you feel, and stopping when you've had enough. "Loading your plate with a spoon of everything can overwhelm your stomach. In our family, we all bring containers to go home with so we don't overeat," she says.

» Don't use food to cope with stress. "Sometimes family gatherings, although special and unique, can also be a source of stress and conflict. Just be aware of the subtle undercurrents, and do not let food be a way to cope," says Kelle.

» Keep stress under control with mindful practices. "My favorite thing to do to reduce stress is meditation and a gratitude journal," Vasileff says. "Even if you just carve out 2-5 minutes for yourself before your day begins, it can do wonders for your head space. I can tell a huge difference when I do and don't do this practice. The gratitude journal is great to do every evening to process thoughts that happened throughout the day.

"When we can carve this space out for ourselves, we can carve it out for other people."

SMART FOOD CHOICES FOR THE HOLIDAYS

Nutritionist Pamela Kelle gives us her picks for the healthiest holiday meal and party options.

Holiday meals: The healthiest options are usually the lean proteins like turkey or ham, and vegetables like green beans and salad. Cooks tend to be a bit more generous with butter, cream, sauce and dressings during the holidays, so even just a bite of everything can really add up in terms of calories and fat, she explains.

Healthy (but yummy) side dishes: Roast anything - especially Brussels sprouts, tiny new potatoes, carrots or beets - and add a light dusting of Parmesan cheese or drizzle with olive oil. Also, consider raw veggies in a creative new light. Squash with a dip, lettuce leaves as a wrap for hummus, or creative coleslaw with slivered apples are surprisingly tasty side dishes. Kelle also notes that plain yogurt is a super substitute for sour cream, and spices and herbs can really add flavor to a dish instead of just cream and butter.

Desserts: Pick your favorite and have a small piece. Eat it slowly and really enjoy it. Don't just have dessert because it's there. "If we all took the time to think about what we really enjoy and really taste the food, we would all find a bite of awesome is usually all it takes to enjoy a great-tasting dessert," Kelle says.

The bar: Cocktails made with water or club soda tend to be the best choice because they have less sugar, says Kelle. An ounce of alcohol mixed with club soda or your favorite sparkling water, flavored with lime or lemon, is a great choice. Or try wine diluted with club soda or a "mocktail." Remember that 1 ounce of liquor, 4-5 ounces of wine or one 12-ounce beer typically all have similar amounts of alcohol - and the calories really add up fast. Be merry and have fun, but remember that the brain's frontal lobe (common sense) goes out the window when you over-consume, and the likelihood of overeating goes up.

Party foods: Go for healthy fats like nuts and olives, which we tend to digest slower and are therefore less likely to overindulge with as opposed to salty, starchy foods. Remember, salt is dehydrating and it encourages thirst, so be careful of chips and salty food while drinking alcohol. Kelle also recommends eating a full meal beforehand that includes fat and protein. Even a good old-fashioned peanut butter sandwich and a glass of milk would be a great idea if you haven't time to fix a full meal prior to a night of celebration.

If you happen to overdo it: Our bodies do an amazing job digesting and vaporizing the fuels we ingest, Kelle says, and if you occasionally overindulge, nothing happens. But notice how it feels in your body if you have too much sugar, fat, salt or alcohol. Don't feel like you have to compensate, but that should remind you that your commitment to health serves you well.

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