How to Avoid Holiday Weight Gain and Illness

1. Breathe Deep + Sleep.  Seriously, Relax! Mental health and stress management are key for the holidays. Keep overwhelm at bay this season with some healthy perspective. Bear in mind the holidays are not ‘happy’ for everyone. Many feel increased isolation, loneliness and sadness from lost loved ones, broken relationships, or disaster recovery. With this empathic lens, extend small acts of kindness throughout the season. A simple act is mutually beneficial for the recipient and the giver. And don’t forget: the more calm and centered we remain, the more resilient to stress we become. Mismanaged stress can lead to illness and weight gain. When you feel a stress response coming on, try to rein it in with a few deep breaths. As much as possible, strive to prioritize quality sleep. Sleep will further assist with stress management and is essential for maintaining a healthy weight and disposition. 
2. Consumption Time. Our general guide here is no food or drink other than water within 2-3 hours of bedtime. Eating late can impair your sleep and has been shown to contribute to weight gain and illness. If you can stretch the time from your last food and drink of the day to your next morning’s breakfast to a minimum of 12 hours – you are on the right track and practicing a form of Time-restricted eating. Read how I implemented this over the 2017 holidays and lost a couple pounds, despite typical travels and festivities.
3.  Boost Immunity through Nutrition. Notch up your Nutrients! For health, wellness and prevention this winter, here are our must-haves:
   • Pastured Bone Broth. Soothing in cooler months and packed with key nutrients, broth also helps to keep us hydrated. We prefer to add a kick with cayenne pepper and anti-inflammatory support with a few shakes of turmeric. Vegetable mineral broth is a great alternative for anyone not into bone broth. Broths may be found at butcher shops and specialty health stores or juice boutiques – or may be made at home.
   • Antioxidants. Load up on the ‘good stuff’, particularly dark berries (don’t forget pomegranates & cranberries), leafy greens (chard, kale, spinach, turnip greens), and cruciferous vegetables (Brussels sprouts, broccoli). Aim for a wide variety and as much as 10 servings total each day of whole, organic vegetables and fruit.
   •  Vitamin D3, Vitamin C, B Complex Vitamins. While whole food nutrition is the priority for primary nourishment, oftentimes we cannot get our daily needed nutrients through food alone – so supplementation may be prudent. Vitamin D is essential for our immune defense system, as it helps our bodies fight off infections. With the sun less prevalent in the Northern Hemisphere, we need even more Vitamin D through nutrition in Winter. Monitor your Vitamin D blood level with a Physician and always consult a medical professional before taking any new supplements. Vitamin D is fat-soluble and is stored in your body, so it is possible to ‘over-do’ it. I take 5,000 IUs daily, with a healthy diet, and my levels are ‘good’ – consistently above average, but below the upper threshold. Vitamin C is another solid stand-by, along with B Complex vitamins – these are essential to our health, bolster our immune system and contribute to overall vitality. B Vitamins and Vitamin C are all water-soluble and must be replenished daily.
4. Sugar Strategy. Sugar, especially added sugar, is a known cause of illness and weight gain. It has been criticized for contributing to increased incidences of cancer and obesity. Avoid processed and added sugars as much as possible, and stick to natural sugars like fruit, pure maple syrup, and honey. Keep in mind that agave, corn syrup and high fructose corn syrup are highly processed and detrimental to your health. The corn syrups and sugars are all likely genetically modified, unless they are Organic. And remember, natural sugar in moderation! Too much of any kind of sugar will weaken your immune system. Check out our favorite cranberry chutney recipe, using only natural sugars.
5. Moderate Exercise. Too much or too intense exercise during a busy, stressful time can set your immune system back. However, moderate daily exercise and frequent movement, especially walking, is wonderful and will boost your immune system as well as help keep you trim. Strive to stay active through the holidays, get in those steps and get your heart pumping daily – just don’t push yourself to the limit too often.
6. Monitor your ‘fullness factor’.This holiday season, take time to tune-in to your body and notice how full you feel while eating. You never actually want to feel “full”. Instead, on a scale of 10, with 10 being completely full, aim for a 7. You want to feel good and as if you could eat more, but don’t. That is the sweet spot. If you are engaged in conversation or screens while eating, the tendency to overeat may prevail. Awareness is key. 
7. Wash your hands. Germs abound with all the holiday gatherings, parties, shopping and travels. This timeless standard is gold. Wash your hands frequently with soap and water, each time for about 20 seconds to remove any germs. Avoid antibacterial soaps when possible – these are unnecessary and possibly harmful if overused. Between hand washings, take care to not touch your eyes, nose or mouth –  to decrease your risk of catching illness. 

Have you found these or other strategies effective? Do tell – we’d love to hear from you.