We are scrambling into the finish line of last- minute holiday shopping. What makes it more stressful, of course, is the worsening traffic and the longer queues at gift-wrapping and payment counters. When our stress levels are high, it’s easier to succumb to binging on the tempting Christmas party buffet spreads.
We cannot be Scrooges and just avoid all the socials. We have to learn how to balance everything, manage the stress, be in control, and enjoy the season.
The American Council on Exercise (ACE) recently released their top 10 tips for surviving the holidays. If you follow the tips, you will increase your energy and reduce your stress not only this season but all year through.
1. Get some alone time. Take time for yourself. Although spending time with friends and family is essential, it’s also important to have at least five minutes to yourself to relax. Try practicing deep breathing exercise when you feel stressed out.
2. Move it! Don’t stop working out just because you don’t have the same amount of workout time as before. Don’t set unrealistic exercise goals. Aim to exercise 20 minutes a day instead of an hour. You’ll be sure to get at least 20 minutes of exercise per day without feeling disappointed if you do not complete an hour.
3. Take bonding walks. Enlist a friend or family member to exercise with you. Walking and talking with a friend can be a great way to burn extra calories and reduce your stress level.
4. Shoot hoops. Create new, more active traditions. Instead of throwing a dessert or cocktail party, try skating or basketball as an alternate holiday event. Dance, dance, dance.
5. Don’t diet this season. Don’t try to lose weight or stick to a restrictive diet this holiday season. If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from certain foods may leave you feeling deprived, which may cause you to eat more than you intended to.
6. Hydrate. Drink plenty of water. Although the cold weather may make you less inclined to grab a glass of water, it is just as important now as it is during summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages, and it may also help satiate your appetite since thirst is often mistaken for hunger.
7. Take meal breaks. Spread out meals. Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.
8. Go easy on the caffeine. Don’t overdo it with alcohol or caffeine. These stimulants will only cause you more grief in the end by adding to your feelings of stress. Try drinking hot herbal tea instead of coffee, and keep the number of alcoholic drinks to a minimum.
9. Just enjoy. Don’t aim for perfection, and enjoy the imperfections. There is no such thing as the perfect party or the perfect decorations or the perfect way to spend the holidays. Don’t set yourself up for disappointment by placing unrealistic demands on yourself.
10. Laugh. Laughing is a great tension reliever. It burns calories, reduces stress, and usually means that you’re enjoying yourself.
These are the top 10 tips of ACE (I just had to alter some to localize them). Luckily, Mr. USA 2011 Tamer “The Razor” ElGuindy was in town to give us his own holiday tips. Ten celebrity members gave their own advice as well.
“The first thing is to start your meal with a big salad. That’s full of fiber and it will satisfy you. Hopefully, it will help us eat less of the things we like that are full of calories. Then focus on protein after. Meats are much harder to convert into body fat than the carbohydrates. So really fill up your plates first with turkey, beef, and chicken, and watch the portion of your carbohydrates. Eating salad as well as focusing on high amounts of meat on your plate and reducing your carbohydrates are great ways to have a tasty holiday meal that’s low in carbohydrates and will not make you gain fat. Also watch the portion of your desserts, but hopefully, after the salad and a lot of meats, you won’t have the space to eat much of the dessert that you want,” Tamer suggested this strategy to limit your calorie intake.
“Another thing you should do is drink water while having your salad. This will make you full. You see, one makes bad decisions when one is hungry. Which brings us to another common problem. When people know they are attending a dinner party, they starve the whole day. That is not good. Still have your small meals within the day so that once you have the holiday meal, you do not binge and compensate for being starved the whole day,” he added.
“No matter how busy your holiday schedule is, you should find the time to work out. You find time to do what is important to you. When shopping, park farther and walk more. Or better yet, still go to the gym even if only for 30 minutes. You can also do stretching in the house, which can help you burn a lot of calories if done correctly. You can also do exercises using your body weight or some functional training,” Tamer recommended.
And when we asked about recovery through sleep, he said, “People underestimate most the need for enough sleep. A lot of research confirmed that you cannot burn body fat if you don’t sleep at least six to eight hours a day. If you do not sleep enough, you cannot build muscle and burn body fat. Enough sleep is not only important for you to be in the best shape, it is also important for your health. Strokes and heart attack have been linked to lack of sleep. Enough sleep also provides you the energy and right disposition to do your workout correctly,” he concluded.
Mr. World runner-up and Philippine Volcanoes’ Andrew Wolff said, “Just keep working out and if being fit is included in your New Year’s Resolution, make sure you keep it.”
Funny man and talented Mikey Bustos added, “Stay away from soda, watch the rice, and drink lots of water.”
TV host and actress Donita Rose, who is finishing a culinary course, chimed in, “Watch what you eat and do not forget to work out!” For her part, TV soap princess Jessie Mendiola who, like Donita, has one of the prettiest faces in showbiz, prescribed, “Eat healthy and balance it with a good workout.”
Singer and TV host Randy Santiago shared, “Eat with your mind. Watch what you eat.” Meanwhile, commercial model and actor Will Devaughn said, “Do not forget to go to the gym to balance what you eat.”
December 2012 FHM cover girl Meg Imperial follows only one rule, “Avoid oily food!”
Singer, actress, athlete and host Karylle said, “Eat whatever you want. Do not limit yourself, but make it a point to balance it with a good workout.”
Heartthrob Sam Milby gave this hearty advice: “For people who are on a diet, have a cheat day. But train/work out more this season!”
Have a healthy holiday!
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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.