Tips for a Happy, Healthy Holiday Season

Many of us will consume about 4,500 calories when we sit down for Thanksgiving dinner. And no, that does not take into account the leftovers we munch on later in the day.

But there are ways to avoid overindulging and ways to sneak in some exercise, even if you’re away from home. We asked four Beacon experts to share their tips for a happy, healthy holiday season.

Our experts included: Dr. Suhayl Nasr, Medical Director of Memorial Epworth Center, Dr. Christopher Hall, Beacon Medical Group family physician, Sarah Strefling, Fitness Manager with Beacon Health & Fitness and Kaley Schwind, Memorial Hospital registered dietitian.

Here is the edited discussion transcript from our latest live chat on Twitter.

Tip #1: Enjoy all things in moderation.

“Before going to your holiday feast, snack on a piece of fruit or raw veggies with a source of protein. Having a healthy snack prior to the meal can help curb your appetite and you’ll be less tempted to over-indulge. Try an apple with peanut butter. Fiber plus protein equals filling.” Kaley Schwind

“Make sure you sleep well every night to handle the daytime action.” Dr. Nasr

Tip #2: Stay on track with your exercise routine.

“A great tip for the holiday season is to take advantage of family time, with family walks before meals. A lot of communities have Thanksgiving Day walks and runs that are great motivation for the day. Cardio is a great activity that you can do away from home, but strength training can be done with bands. Body weight exercises are awesome during the holidays spent away from home as well. Thanksgiving is a great time to be grateful for your health and starting a workout routine is a great idea. Exercise endorphins are beneficial any time of year, especially the winter months.” Sarah Strefling

“Break the hectic pace of the day by taking a walk with one friend or friendly family member. Walking 30 nonstop minutes every day increases serotonin and dopamine and helps with memory.” Dr. Nasr

“Keep it simple. Walk daily at least 20 minutes.” Dr. Hall

“Many Americans consume up to 4,500 calories at Thanksgiving dinner. Plan time for exercise after your meal.” Kaley Schwind

“You need to walk 25 miles to burn off that amount of calories.” Dr. Hall

Tip #3: Don’t let the holidays stress you out.

“Planning meals ahead of time can reduce stress, save time and you’re more likely to make healthier choices. Planning a grocery list ahead of time is crucial to making healthy choices at the store. Alcohol can lessen inhibitions and induce overeating. Non-alcoholic beverages can be full of calories and sugar. Opt for sparkling water or sparkling cider over alcohol. Festive, tasty and lower in calories.” Kaley Schwind

“Never grocery shop when you are hungry. You will regret it. And remember, don’t talk about religion and politics – not necessarily in that order. (And limit consumption) to two alcoholic drinks per day for a male and one per day for a female.” Dr. Hall

“Sleep well, exercise, eat healthy, limit alcohol use, drink water and volunteer to help others. Lower your expectations: It is not always fun to meet some family members. Look for what you have in common. Stay clear of what you know are divisive topics. And please specify that two drinks does not mean two kegs or two bottles! Also, helping others in need increases a helpful brain hormone called BDNF. It is in giving that we receive.” Dr. Nasr

Tip #4: Stay well by taking good care of yourself.

“You will be around all those sick kids over the holidays. Remember, it isn’t too late to get your flu shot.” Dr. Hall

“And wash your hands.” Dr. Nasr

“Attend holiday parties prepared. Bring your own healthy dish and remember to stay hydrated. Take care of yourself. Take a nap if you need it and take every day one day at a time.” Kaley Schwind

“Realize you can do everything right and still be stressed out. Give yourself a break.” Dr. Hall

Catch #beaconchat every month @Beaconhealthsys (https://twitter.com/BeaconHealthSys). Join our Twitter and Facebook communities to continue these conversations all month long.

If you have any comments, let us know. We’d love to hear from you!

Written by Heidi Prescott, #beaconchat moderator. Follow me @prescott_heidi on Twitter: https://twitter.com/prescott_heidi