It’s very easy to jump off the healthy wagon during the holidays. You somehow continue to indulge, even with the small voice in the back of your head that says, “Don’t eat all of that sugar.” It’s almost too difficult to resist all of the scrumptious foods that come with the holiday season. So what do you do? You promise yourself that you will detox after the holidays, and the goal is to honor that agreement. This article aims to give you five helpful tips that promote that detoxification process. 

The reason that you want to detox immediately after the holidays is so that you don’t continue indulging until January 1st. You are less likely to start the year on a healthier path if you go completely off the rails right up to the year’s end. Detoxing in the days leading up to the new year can propel you into better health; plus, it keeps you more accountable. 

We know that the word “detox” comes with a lot of baggage, and it is intimidating to most people. You don’t have to worry about a crash diet or water fast because the body is resilient and knows how to detox itself. Think of the following tips like little helpers that encourage the body’s natural detoxification processes.

Drink Warm Water With Lemon

Any time you go overboard with food, you should drink more water than usual, especially to start your day. Go one step further and add some fresh lemon juice to a glass of warm water and continue sipping it throughout the day. Lemons have their own health benefits, but combining them with warm water can help promote healthy digestion and hydration. Hydration is paramount after your big holiday meals because water helps your liver and kidneys filter out toxins. 

Tea Time

Sipping on a little tea before and after meals can help keep your metabolism and digestive system firing on all cylinders. There are certain teas, however, that may come to your aid after a day of heavy eating. Fennel tea, for example, works to relieve digestive troubles, including bloating, flatulence, indigestion, constipation, and heartburn. Fennel also works to stimulate digestion and even has carminative effects that prevent the formation of gas by soothing the digestive tract. Peppermint tea can also help soothe your stomach and help get rid of bloating. If you are a nursing mother, steer clear of peppermint tea because it is an anti-galactagogue and will decrease milk supply. 

Yoga

If you want to help bring more balance and energy to your entire body, yoga is the quickest way to do so. According to yogis, including a quick yoga sequence into your day can help ignite your digestive fire and get rid of bloating. In fact, you can click here to learn about the best yoga poses to help get rid of bloating. You’ll be feeling like you never overindulged in no time!

Skip The Coffee

We know…you need that coffee to face the world, but you really don’t. A jolt of java may help you get out of bed, but it also builds up a sugar and carbohydrate craving for the rest of the day. So what should you sip in place of coffee to help digestion and give you a little energy? Studies show that drinking a cup of green tea can help settle your stomach after a large meal. Green tea contains a potent plant compound known as epigallocatechin gallate (EGCG), which prevents cholesterol build-up in the arteries. One study found that EGCG can speed up weight loss by 77%, in addition to helping balance blood sugar levels to keep cravings at bay. 

Eat Raw Vegetables With Every Meal

In addition to eating cooked vegetables, try to include more raw vegetables with your post-holiday meals. Raw vegetables contain lots of fiber and they help to remove toxins from your body. By encouraging the elimination of waste, you reduce your risk of bloat or the build-up of gas. Fruits are also naturally rich in fiber, so consider starting your day with a fruit and vegetable smoothie. Spinach, bananas, apples, berries, and a little dairy-free milk make an excellent, nutrient-dense smoothie that can help regulate your system and fill you up.

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The holidays are a time for eating, drinking, and … stress? Studies show that more people die between Christmas Day and New Year’s Day than any other time of the year.

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There’s always an uptick in illness during the holiday season. This is due to several factors, including an increase in virus activity and more frequent social interactions. Learn more travel tips and tricks on today’s episode of Street Smart!

Chapters:
0:00 Intro
0:31 You’re twice as likely to catch a cold on a holiday plane flight as your are in normal life?
1:45 If you’re wearing your seatbelt, how much less likely are you to die in a car accident?
2:19 Which of these is good to avoid if you don’t want to get sick while flying?
3:37 Outro

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

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Between all-day movie marathons, donuts at the office, and eggnog, the holidays are not kind to your waistline. Even the most avid exercises succumb to the holiday temptations. Plus, the colder weather can often deter people from carrying out their regular workouts. While all of this may be true, there are popular “facts” that are anything but.

Some holiday traps are very obvious. Pumpkin pie, pecan pie, cookie platters, and savory dishes like candied yams are calorically dense and heavy on the sugar. You know this information, and you also know that drinking a pumpkin spice latte every day during the holidays is not conducive to better health. What you may not be aware of is that some of your greatest holidays health obstacles are common myths. Below, we detail the most common holiday health myths and easy ways to overcome them for a healthier start to the New Year. 

Myth #1: You’re Too Busy To Work Out

The fact is that you are not too busy to work out. While high-calorie holiday meals can make you sluggish and cold weather may not inspire outdoor workouts, exercising altogether is not a wash during the holiday season. A lot of people like to cash in on vacation days at the end of the year. Use the hours on some of those PTO days for quick sweat sessions. That doesn’t mean you have to go to the gym. Get creative with the way you burn calories! Head out for some cross-country skiing or hit the slopes with friends. Don’t sit around the house all day with family; rather, go for a winter hike, build a snowman, or have a snowball fight. You can even do yoga in your own home! Plus, if you have to shovel your driveway, that is a huge workout!

Myth #2: Whatever Weight You Gain, You’ll Lose In The New Year

Well, the odds aren’t in your favor. Although most people only gain one or two pounds during the holidays, the majority of them never lose the weight, according to researchers. In fact, most people don’t follow through with their fitness resolutions, and they don’t make the right dietary changes to encourage weight loss. Statistically, people buy more calories worth of food between January and March than any other time of year. Why is that? Well, they buy healthier foods, but they don’t cut back on unhealthy foods. Basically, you pick up more fruits and vegetables, you feel good about that, and then you reward yourself with a treat. Treat grocery shopping like packing for a vacation: make a list, determine the essentials, and leave half the remaining items on the shelf. 

Myth #3: Americans Gain About Five Pounds Between Thanksgiving And January 1st

As mentioned in the previous paragraph, Americans only gain about one to two pounds during the holiday season. A study in the European Journal of Clinical Nutrition found that the average weight gain between Thanksgiving and New Year’s Day is 1.7 pounds. There is no need to obsess about what you eat, but you should be strategic about it. It is completely natural to overindulge on Thanksgiving, but don’t sweat it. Additionally, if you attend holiday parties, bring a healthy dish because then you know you have one nutritious option. If you have parties and have tons of leftovers, consider freezing smaller portions so that you don’t eat everything in a matter of days. 

Myth #4: If You’re Already Fit, You’re Less Likely To Inflate

Being in shape doesn’t mean that you are immune to the effects of overindulgence and inactivity. You may have more metabolically active tissue than others, so your metabolism operates at a higher efficiency when you exercise regularly. When you gorge on a 3,000-calorie meal and continue to eat heavy meals of that nature, your metabolism may slow down. A meta-analysis found that if you stretch out Thanksgiving-style eating for two weeks, your belly fat can increase by 7%. Stay focused and adhere to your workouts and healthy eating plan, as you normally would. If you find that you indulge more than usual during the holidays, amp up your workouts to help offset your caloric intake.

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Dieting during the holidays…is it possible? You bet your life! People have this notion that the holiday season is reserved for overeating and drinking excessive amounts at functions, parties, and work events. Plus, letting loose is often a great way to relieve the inevitable holidays stress or pressure from family and friends. That does not mean that you have to succumb to the temptation of endless holiday treats. 

Most people hold emotional attachments to holiday-specific dishes or treats. It is very common to associate these foods with meaningful memories during the holidays. The holidays are well underway, and there is no time like the present to take action. It will be difficult, but we believe that you have the strength to conquer the holidays while adhering to your diet! The following tips may help you dodge the pressure to overindulge. 

Plan Ahead

This rule truly applies to many things in life, but preparation is essential if you want to avoid failure. If you feel that your surroundings influence you easily, make your surroundings more comfortable. In fact, studies suggest that planning ahead and creating a plan can double your chance of success. If you plan to attend a holiday party, bring a healthy appetizer or dish, in addition to a healthy dessert option. When you know you have healthy food options, you will be less likely to overindulge on unhealthy items. If you are going to travel, make sure to plan ahead by bringing healthy snacks. 

Fill Up On Vegetables

Holiday spreads tend to showcase an assortment of carbs, proteins, and high-calorie desserts. Try your best to load up your holiday plate with as many vegetables and fruits as you can. Not only are they naturally rich in various nutrients, but they are also much lower in calories than other dishes. That doesn’t always apply, especially if you eat green bean casserole and candied yams. When we say “veggies,” we mean fruit salads, leafy greens, carrot sticks, and other sautéed root vegetables. 

Prioritize Your Favorites

There are seasonal treats that everyone looks forward to during the holidays. Maybe your vice is a slice of pumpkin pie or grandma’s homemade cinnamon rolls. There is nothing wrong with a small indulgence, but the trick is choosing the things you truly want to enjoy. If you say “yes” to everything, you are not doing yourself, or your diet efforts, any favors. Use this time of year as an opportunity to prioritize what you love and be strategic about it. That is especially true if you line up at the holiday buffet!

Track Your Calories And Macros

This sounds like an unpleasant chore, but you should keep track of your food intake because treats and alcohol are aplenty this time of year. It is very easy to go overboard with food, but paying attention to how much you consume is the best way to hold yourself accountable. When you input the information into your calorie counter, the results may surprise you. Small indulgences, such as a peppermint mocha latte, can affect your weekly average. Track your daily intake and use weekly averages to help determine whether you are sticking to your diet or not. Don’t punish yourself if you go a little overboard; rather, do your best to get back on the horse and meet your daily goals starting the following day. 

Remember Your “Why”

Weight loss motivation is more powerful than you realize. Remembering why you started your diet in the first place may be all it takes to keep holiday eating in check. If you have a support system, lean on them because they may help you remember why you started your weight loss journey. Remembering your “why” doesn’t mean that you have to eat perfectly. It will, however, remind you to either exercise or balance your indulgence with some healthier options. Change is very difficult, especially in regards to eating habits, and you have to work constantly to maintain your diet. Don’t give up on yourself just because you encounter some obstacles. You are strong and can make the necessary changes to maintain your diet this holiday season.

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Be careful these holidays!

Chapters:
0:00 Intro
0:40 Shoveling snow is more dangerous than most winter sports.
2:06 Half of all car crash fatalities between Christmas and new year’s are DUI crashes.
2:53 Every year, about 5,000 people end up in the ER because of injuries they got decorating for Christmas.
4:25 Carbon monoxide is the silent killer of the winter.
6:15 Overtime
6:54 Outro

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Overeating is a problem in America, and the holidays, especially Thanksgiving weekend, only amplify that. The reality is that there are so many articles offering tips about how to stay relatively healthy over the holiday weekend. More often than not, people abandon their diets and decide that it’s perfectly acceptable to go off the rails. That’s why Americans eat an average of 4,500 calories during a typical Thanksgiving meal. 

It’s not feasible to think that you will eat perfectly on Thanksgiving. The temptation is too high, people! Of course, everyone should enjoy the day, but just remember that what you do or what you eat on Thanksgiving determines how quickly you recover the day after. If you find yourself in loose sweats and sunken into the couch the day after Thanksgiving, then you need the tips in this article. Below, we cover how to recover faster from your Thanksgiving binge. 

Don’t Make It A Multi-Day Food Fest

A classic Thanksgiving weekend move is to just keep eating leftovers until they are gone. That means that you eat pies, mashed potatoes, stuffing, and more for lunch and dinner. Although you should allow yourself to indulge in some of the treats, having more than that is when things go south. Break the mold and try to hand out leftovers to your Thanksgiving attendees, so that you don’t end up eating yourself into a carb-induced coma. The more salt and carbs you eat, the more you weigh yourself down and slow your recovery from the big feast. 

Try Yoga

A small study examined the effectiveness of yoga as a treatment for binge eating disorder and found that it helped improve recovery and reduce binge eating. Yoga also has a positive effect on your mood, which may help prevent emotional eating. That can help you stay motivated to avoid the food the next day. Yoga reduces cortisol levels in the body, which may help reduce anxiety and depression. That ultimately influences the uptake of serotonin, a neurotransmitter that people refer to as the feel good hormone. Finally, certain yoga poses can improve digestive health, helping your body handle the heavy load from Thanksgiving. 

Fill Up On Vegetables

This is a Thanksgiving public service announcement: avoid the leftovers the day after the big feast. Dietitians encourage people to load up on vegetables post-binge because that strategy can help prevent overeating the following day. Plus, vegetables contain high amounts of fiber, which moves slowly through the digestive tract, promoting feelings of fullness. Several studies found that people who ate more vegetables lost more weight and felt less hungry compared to controlled groups. Increasing your fiber intake can help regulate body weight by influencing you to eat less food. 

Don’t Skip Meals

It may seem counterintuitive to most people, but you should plan your meals the next day after a big binge eating session. One study observed 14 healthy women who ate three meals per day instead of two. The findings indicated that eating three meals per day helped the women sustain fullness over the course of a day, and it even increased fat burning. Another small study compared the effects of eating one meal per day or spreading the same number of calories out over three meals. Eating one meal per day increased the production of ghrelin, the hunger hormone, and it had other adverse effects on overall health. Adhering to a regular eating pattern after binge eating can help you prevent weight gain and get you back on track. 

Don’t Let The Food Court Trap You On Black Friday

On the biggest shopping day of the year, stores entice people with deals and mall food courts trap people. Don’t be a shopping rookie! Take some fresh fruit or vegetables to fuel you during your big shopping day. Apples, pears, clementines, celery sticks, baby carrots, and sliced watermelons are great snacks that satisfy your sweet tooth and keep you actively chewing to promote feelings of fullness. 

Go For A Walk

Besides starting your morning with a light breakfast, going for a walk the day after you overate can make your body feel better. Several studies found that walking can accelerate stomach emptying, which may relieve uncomfortable feelings of fullness or bloating. A small study observed obese women who walked 50-70 minutes three times per week for 12 weeks. The results indicated that they lost 1.5% of their body fat, a lot of which was belly fat. When you engage in physical activity, you stimulate the release of neurotransmitters like serotonin and norepinephrine, both of which protect against depression and anxiety. By improving your mood, exercise can reduce feelings of stress, helping prevent future episodes of binge eating.

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A lot of people look forward to the Thanksgiving feast for months. Is it a healthy holiday? Absolutely not, but people excuse themselves from diet restrictions on Turkey Day to gorge on the impressive spread. Between the casseroles, turkey, stuffing, pies, mashed potatoes, and endless selection of other sides, it’s safe to say that you can easily rack up the calories. In fact, the Calorie Control Council estimates that the average American consumes about 4,500 calories during the Thanksgiving feast alone. That doesn’t even include the rest of the day!

Just in case you were wondering, 4,500 calories is more than double the recommended daily calories you should consume in a day. Research has shown that Americans experience an average weight increase of up to 0.2% over Thanksgiving, and 0.4% over Christmas. That may not sound like a lot, but the average person doesn’t lose that weight either. Year after year, this can accumulate and cause a lot of weight gain. 

While there are certain dishes that you can only get on Thanksgiving, exercise moderation and control when you encounter these foods. Most foods are on the “naughty list,” dietarily speaking, but that doesn’t mean you have to avoid them entirely. Enter the Thanksgiving feast with a game plan and do your best to control your portions, especially in regards to the following unhealthy dishes. 

Stuffing

People love to gobble up stuffing, which is nothing but a calorically dense, carbohydrate-rich, fattening side dish. It does taste good though, right? Most people use store bought stuffing mixes, which contain preservatives, excess sodium, and processed ingredients. Plus, stuffing often contains bacon, giblets, and sausage, which can increase the calories to 500 per cup. Many people often eat more than two cups, accounting for 1,000 calories with one dish. Get a small portion, or make stuffing a little healthier by using less meat in your stuffing. Consider reducing the butter content by 50% and using lower-calorie and lower-sodium ingredients as well. 

Green Bean Casserole

You either love it or you hate it, but green bean casserole is a staple on many holiday tables. It’s a vegetable dish, so how can it be unhealthy? Even though it may be the only green you see on the Thanksgiving menu, it tends to contain 200 calories, 22 grams of carbs, 8 grams of saturated fat, and 574 milligrams of sodium per serving. Keep in mind that most people use canned creamy soup and fried onions, increasing the sodium, fat, and calorie content. If you do make it, try to use fresh green beans and low-sodium soup to keep the sodium down. 

Pecan Pie

Perhaps the most calorically-dense item at the Thanksgiving feast, pecan pie tends to be a family favorite. You may want to rethink your dessert choice, now that you know a slice of this pie contains over 500 calories and a ton of sugar. Gut health experts agree that pecan pie is one of the worst food options at Thanksgiving. Try something a little lighter, less buttery, and less sugary for dessert. Baked apples with cinnamon topped with Greek yogurt are quite lovely!

Macaroni And Cheese

Traditional mac and cheese recipes call for milk, butter, piles of cheese, and potentially more milk and butter. Plus, you have the enriched flour and carbs from macaroni. That means that this staple side dish can topple over the 1,000-calorie mark per serving. It’s difficult to lighten this serving, but you can do it. Use smaller amounts of flavorful cheese like sharp cheddar or pepper Jack, and consider supplementing with reduced fat cheese. Add vegetables like chopped cauliflower or cubed butternut squash to your mac and cheese to replace some of the pasta. 

Candied Yams

For some people, Thanksgiving is not complete without a dish of yams topped with golden-brown marshmallows. Unfortunately, this dish contains about 450 calories per serving due to the artery-clogging fat from all the cream and butter. Plus, the processed, sugary marshmallows only add unhealthy preservatives and chemicals to the mix. There are so many ways to make this sweet potato dish a lot healthier! Use low-fat milk and flour for thickening instead of using heavy cream. Lastly, make a lighter, crunchy topping with some chopped pecans and a few pinches of brown sugar. 

Mashed Potatoes

Potatoes have an impressive nutritional profile, but the copious amounts of butter, cream, and milk make mashed potatoes quite an unhealthy dish. In fact, an average serving of mashed potatoes contains 400 calories. Drizzle a hefty amount of gravy on the potatoes and you raise the calorie count by 200. There are so many alternatives to mashed potatoes that offer more nutritional value, so long as you skip all the butter and cream. Opt for mashed cauliflower or a combination of potatoes and root vegetables like parsnips. Celeriac is another great potato alternative!

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