By Candice Lombardi
It’s impossible to make it through the holidays without enjoying cookies, cocktails, and all the festive treats in between.
The good news is, you can savor the season and also stay on a healthy track by sticking to a few healthy habits.
“The holidays are not the time to skip meals so you can eat more later,” said Liz Delizia, a Rye-based functional nutrition and health consultant. She recommends never going to a party hungry. Eating nutrient-dense foods throughout the day helps you maintain your energy and support your metabolism.
Start every morning with a protein-rich breakfast like eggs, cottage cheese, yogurt, oatmeal topped with nuts and seeds, or even leftovers.
Hydration also plays a key role.
“Even mild dehydration can slow digestion and sap your energy,” Delizia said. Drinking water between meals supports digestion, circulation, and overall metabolic health.
When it comes to holiday cocktails, be thoughtful. Setting a drink limit for yourself ahead of time can help you sleep better, reduce bloating, and feel more energized the next day. “Savor your sips,” she said.
Timing matters too; eating heavier meals and desserts earlier in the evening prevents late-night blood sugar spikes that can disrupt sleep.
Exercise is another essential tool for staying healthy. And strength training is especially helpful in countering holiday indulgences, said Dennis Isbriscoe, owner and trainer at Rye Health and Fitness. Since muscle burns more calories at rest, maintaining muscle mass is important — especially since, as the Mayo Clinic warns, you “use it or lose it” as you age.
Isbriscoe recommends a 15 to 20-minute strength-training “micro workout” twice a week. You don’t need much — just a set of dumbbells or your own body weight. Incorporate squats, lunges, overhead presses, and push-ups for eight to 12 reps each.
And if you’re not ready to lift weights, he said, a brisk 20- to 30-minute walk before and after meals will boost metabolism.
“True well-being is about balancing all areas of your life,” said Kathy Yavari, an integrative health and wellness coach. Prioritize yourself during the holidays to manage stress and emotional eating — like putting on your own oxygen mask before assisting others.
Yavari favors mindful eating and following the “80 percent full” rule, which translates to “don’t go for second helpings.” Start the day with lemon water for hydration, she said, and if you increase your protein and fiber intake, you’ll feel more full during the winter months.
And the most important secret for not overindulging?
Make these habits part of your routine all year long, local experts agree. Consistency — during the holidays and beyond — goes a long way.
