By Regina Molaro
’Tis the season for celebrating. Between Thanksgiving and the arrival of the New Year, there are ample opportunities for socializing. Our calendars tend to fill up with requests and it becomes far too easy to indulge.
The good news is that you can still maintain your health and stay on track by setting goals. It’s all about making smart choices, being mindful of what you’re eating and drinking, and remembering to abide by some healthy holiday guidelines.
Food for Thought
“The worst thing you can do during the holidays – or any time – is to deprive yourself of what you love. Remember, it’s wise to do everything in moderation,” said Noreen C. Giovannone, MPT, wellness coach and a BODi (Beachbody On Demand Interactive, an online program for mind/body workouts and eating plans) partner based in Red Bank. She helps people achieve their nutrition and fitness goals through at-home programs developed by Beachbody – a health esteem routine.
Giovannone suggests kicking off a party with a plate of raw veggies and fruit and then moving on to protein. “If there are dips and sauces, take a small spoonful for your veggies and make it last. Once you fill up, you can go for those decadent sides, but be sure to take only a small serving.”
It’s also important to savor each bite. “It takes about 20 minutes for your brain to register that your stomach is full,” she said. “Taking the time to enjoy your food will allow you to realize that you’re full, so you’ll eat less.”
Hydration also plays a key role in staying on target with health goals. It’s always wise to drink a large glass of water before heading out to a party or dinner. When you’re dehydrated, it often feels as if you’re hungry, which causes you to eat more. In general, Giovannone said that we should make a daily effort to drink half of our body weight in ounces of water.
In a nod of appreciation and love, people tend to offer or gift each other lots of sweet treats at holiday time. When it comes to dessert, Giovannone believes it’s best to select one or two of your favorites and enjoy a few bites of each. “Take a small piece of cake or one cookie, place it on your dish and leave the dessert table. Enjoy it, but don’t go back for seconds.”
Let’s Move
Fitness is also a vital part of the health equation, so be sure to move your body daily. That doesn’t necessarily mean traditional exercise, either. Celebrations with music offer a perfect invitation to dance the night away.
“Holiday season is not an excuse not to exercise. In fact, the holidays can be stressful and calorie consumption is typically greater at this time of year. This is more of a reason not to skip your workouts,” added Giovannone.
There is always a way to fit movement into your daily routine. Rather than feeling the need to dedicate an hour of your day to the gym during a busy time of year, just be sure to move for at least 20 minutes daily.
Giovannone suggests opting for the stairs rather than the elevator; going for a brisk walk at lunchtime; or jogging in place while brushing your teeth or scrolling social media. Spending some much-needed downtime watching Netflix? Do some sit-ups while tuning into your favorite show or invite your family members to do some yoga poses before bedtime.
Most of all, remember to embrace the season. The holidays are all about celebrating and connecting with friends and family, so there’s no need to bring more stress into your life.
“If you do go off the deep end, don’t give up. Get back to your healthy eating habits and exercise routine as soon as possible and without guilt,” said Giovannone. “Enjoy your holiday and remember that you don’t have to be perfect – just mindful.”
Cheers to
Good Health
With so many parties and events taking place, it’s important to go in with some awareness of your alcohol intake and calorie consumption. Even those who enjoy cocktails may want to substitute with mocktails on occasion. Let’s not forget that adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to two drinks or less per day for men and one drink or less per day for women, according to Office of Disease Prevention and Health Promotion dietary guidelines.
“It’s important to have healthy options when you go out and when you’re at home,” said Russell Lewis, owner of Watermark, a beachside cocktail lounge in Asbury Park. “I love having nonalcoholic beer in my fridge because often, that’s all I want. It’s an easy option sitting right next to the alcoholic beer. Give yourself options.”
Along with Watermark’s menu of libations, this social hotspot offers an extensive nonalcoholic cocktail menu year-round. A strong believer and participant in Dry January (when people refrain from drinking any alcohol as a personal or health challenge), Lewis is happy to be part of this growing trend of taking concentrated time away from alcohol.
Giovannone agrees that mocktails are a great solution to maintaining health. Just pour some seltzer into a pretty glass filled with ice and add a splash of pomegranate or cranberry juice with a slice of fresh lime.
If you’re going to drink alcohol, she suggests starting off with a big glass of water and having a glass of water between each alcoholic drink. As for mixers, think clear liquids rather than sugary juices or sodas and be sure to add some fruit. Low-alcohol wines are also trending right now.
Stay safe, be healthy and enjoy all the magic of the season.
This article originally appeared in the November 23 – 29, 2023 print edition of The Two River Times.
