Changes in routines can influence how, when and what we eat and our physical activity choices. In 2020, when routines have already been disrupted, the winter holidays may have an even greater impact on our self-care choices.
Here are some tips to set yourself up for wellness success this holiday season.
Make conscious choices about meals and snacks.. When adults write down a plan, they are more likely to stick to it. Try making a weekly menu plan and a written grocery list.
Make an activity plan. Indicate on your calendar the days and the times that you are going to go for a walk, a jog or clean. Yes, cleaning is a physical activity!
When you attend a special meal, make sure to eat on a regular schedule before the meal. Arriving at a meal hungry, makes it difficult to avoid overeating.
Picture yourself succeeding. Really. When you “see” yourself by imagining success in the high-risk situation ahead of time, you’ll more likely make a healthy choice. For example, I might picture myself choosing a small serving of 1 or 2 desserts instead of helping myself to ALL the desserts.
Positive self-talk. Say things like, “I’m working toward success,” or “I’m making mindful food decisions when I’m hungry.” These statements will keep you focussed on your health goals.
Location, location, location. As soon as you are finished with a meal, remove the food from the table. When you are at a buffet-style meal or party, move away from the food table.
At the front door...a wise place to leave walking shoes. When you have to walk through the house to get to your workout gear, you are more likely to see projects that need your attention. Projects can quickly derail your physical activity plans.
Make healthy choices available. If you are helping with the meal, include healthy fruit and vegetable choices. That way you will have food options. See the recipe below for an easy to prepare, healthy and tasty dish.
Glazed Carrots
and Cranberries
1 pound carrots, peeled and sliced diagonally into ¼ inch thick slices
½ teaspoon salt
3 tablespoons sugar, divided
½ cup chicken broth
1 tablespoon butter
½ cup dried cranberries
2 teaspoons lemon juice
In a large skillet over medium-high heat, add carrots, salt, 1 tablespoon sugar and broth. Bring to a boil. Cover and reduce heat. Simmer, stirring occasionally, until carrots are almost tender, about 5 to 8 minutes.
Uncover; increase heat to high. Stir occasionally until liquid is reduced to about 2 tablespoons, about 1 to 2 minutes.
Add butter and remaining sugar to skillet; stir carrots to coat. Add dried cranberries and cook, stirring frequently, until carrots are completely tender and glaze is light gold, about 3 minutes.
Remove from heat and stir in lemon juice. Serve warm.
Nutrition facts: Serves 4 people. A serving size is ⅔ cup. Each serving provides 110 calories, 2 grams fat, 250 mg sodium, 23 grams carbohydrate, 3 grams fiber.
Recipe from foodhero.org
