Holiday Health Strategies (How to stay off the Naughty List)
The core behavioral and nutritional strategies emphasized for maintaining health during the holidays are designed to keep wellness goals intact through preparation, mindful eating, stress control, and strategic exercise.
Nutritional Strategies
A primary nutritional focus is Prioritizing Protein to serve as a hunger shield and curb cravings.
• Protein Intake: Strategies range from adding one high-protein item daily to ensuring protein is consumed at every meal, or even hitting a specific target (0.7–1g/lb).
• Pre-Party Fueling: Eating protein and vegetables at home before attending any party is recommended to prevent "all-you-can-eat cookie cravings".
• Real Meals: Focus on having at least one solid "real meal" (composed of protein and vegetables) per day as an anti-binge strategy.
• Sugar Defense: Address sugar cravings—which spike under stress and poor sleep—by swapping a sugary snack for fruit or protein, avoiding all sugary drinks, or aiming for zero added sugar. Keeping protein bars or jerky handy can help fight "cookie ambushes".
• Hydration and Alcohol: Hydration discipline fights holiday hunger, recommending 60–100 oz of water, sometimes with electrolytes, as a party buffer. When consuming alcohol, the strategy is to alternate one alcoholic drink with one glass of water.
• Pacing and Portion Control: Utilize a Party Survival Plan by selecting only one item (like cookies, wine, or dips) you won’t overdo, tracking portions, and choosing lighter options. Bringing a safe option, such as a plate of lean protein or a veggie tray, to a gathering is also recommended.
Behavioral Strategies
The behavioral strategies focus on preparation, physical activity, managing stress, and confidently handling social food pressure.
• Physical Activity and Movement: A 10–30 minute walk after a meal is encouraged to lower guilt, sugar spikes, and bloating. Training first, often in the morning, is key because it boosts discipline for the rest of the day. If full workouts are difficult due to a busy schedule, quick lunchtime sessions or micro workouts (e.g., 20 squats, 20 push-ups, 20 lunges completed in 3–5 minutes) can be done. Recovery and mobility through 5- to 20-minute stretches are also part of the plan.
• Planning and Preparation: Adopt an Anti-Chaos Strategy by planning the next day’s goals, meals, workouts, hydration, and steps. It is crucial to go into events with a "mission" (the Party Survival Plan).
• Stress Management and Rest: Stress control is essential because when stress increases, discipline decreases. Strategies include implementing a Quiet Time Reset through 3 to 15 minutes of breathing or mindfulness. Sleep is prioritized via a Night Routine Reset (no screens 30–60 minutes before bed) because tiredness leads to poor food decisions, and sleep kills cravings and mood swings.
• Emotional Fitness: Practicing kindness lowers stress, which is identified as the number one trigger for holiday overeating.
• Declining Food and Drink: When people pressure others to eat or drink, the core behavioral strategy is to respond confidently and politely. Effective responses include firm phrases like “I’m focused on my health right now, but I appreciate it,” or "Looks good — I’m pacing myself tonight," as confidence causes people to drop the subject immediately. Other tactics include saying, “Whew, I’m good. I don’t think I can eat anymore,” or "Saving room for later!"
