Tips for a Healthy Holiday Guess what? You can have a very merry Christmas and stay healthy too. In this article we have a few tips and tricks to keep you healthy this holiday season. Don’t sit down all day during the holidays It’s tempting to watch every TV Christmas special during the holiday. Get outside, no need to sit on the couch all day. Encourage the whole family to get out for a walk at some point – ideally, after dinner to aid digestion. The more activity, the better, so take along any new outdoor gifts, like bikes, scooters, footballs or Frisbees, or play old-fashioned games. Get outside and play! Avoid having too many alcoholic beverages The drinks over the holidays can really add up. Mulled wine on Christmas Eve, Breakfast bloody Mary’s, wine with dinner, spiked eggnog… the list goes on! Monitor your alcoholic beverage intake and intersperse alcoholic drinks with non-alcoholic ones. And make sure you drink plenty of water to keep you hydrated. Don’t give yourself a Christmas stuffing! On average, we consume approximately 3,000 calories in our Christmas dinner alone – much more than most should have per day. Feasting with that many calories can not only contribute to weight gain but also to indigestion and heartburn. It can also cause lethargy for the remainder of the day, reducing the chances of you burning much of it off. Instead of gorging yourself on Christmas dinner, eat a normal-sized meal and then take a 20-minute break to see if you are still hungry. The chances are, you’ll realize you’ve had enough. Keep stress to a minimum The holidays can be stressful! Many of us deal with the stresses of overspending, cooking, cleaning, endless ‘to do’ lists and visitors we could do without. Try to keep a sense of humor and proportion. Remember, Christmas is just one day of the year and isn’t worth stressing over. Enjoy it and it’s imperfections. Eat fruit and veggies Think you get your recommend fruit and veggie intake during the holidays? Most of us get through the entire Christmas break without eating much fruit and veggies. With all of the chocolate, cookies, and food indulgences, why would you? But at this time of late nights and overindulging, it’s more important than ever to get your vitamins and minerals, to help you stay in good health. Ensure that your Christmas shopping list enables you to fill up the fruit bowl and get your recommended daily portions of fruit and veggies. Do something for others It’s hard to avoid the craziness of Christmas, but it doesn’t all have to be about giving or receiving gifts. Try to do something for others this festive season, whether it’s baking some extra cookies for an elderly neighbor, inviting an acquaintance who doesn’t have family around them to your home or helping out with a local food bank or charity you believe in. We hope you have a very healthy and happy holiday.
Keep those lungs happy and healthy! We generally think about keeping our bodies in shape, but have you ever considered that your lungs should be part of that health and there are things you can do to help keep them in shape. Simple Deep Breathing Deep breathing can help you get closer to reaching your lungs' full capacity. As you slowly inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand and lift. After this, exhale as completely as possible by letting the chest fall, then contracting the ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air. Counting on your breath You can also increase your lung capacity by increasing the length of your inhalations and exhalations. Start by counting how long a natural breath takes. If it takes to the count of five to inhale it should take to the count of five to exhale. You’ll want them to be of equal length. Once you’ve discovered the count for your average breath, add one more count to each inhale and exhale until you can comfortably extend the length of time it takes to fill and empty your lungs. The point is to avoid straining or being uncomfortable. It should be a gradual and easy process. Stay Hydrated Getting enough water is as important for the lungs as it is for the rest of the body. Staying well hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs thin. This thinner lining helps the lungs function better. Be Active Regular moderately intense activity is great for the lungs, and when you increase your daily activity you get three things done at once: healthy lungs, a healthier heart and a better mood. Consider aiming for at least least 20 minutes of consistent, moderately intense movement daily, like a brisk walk or bike ride. Love your lungs. They keep you breathing.
- Get Active First things first, get outside and get active. Even if it’s snowing outside, or you have a huge meal to prepare, getting outside for 20 minutes is a great thing to do. Don’t have 20 minutes? Even five minutes can help as long as it’s active. Make activity the first thing you do Thanksgiving morning so you don’t forget or get lazy throughout the day. Whether that’s taking a walk outside or a 20-minute workout routine, just doing something active will help you get your metabolism working and help keep the weight off.
- Focus on Protein Focus on the good and get rid of the fatty. Turkey has amazing health benefits and is a great protein. It’s full of tryptophan, protein and other amino acids that can really support your immune system, which can help improve your mood. There are a lot healthy benefits of turkey so when you’re loading up that plate Thanksgiving Day, pack on the turkey over other things such as mac and cheese or other carby foods. Go easy on the gravy and load the veggies on the side for a healthier option. You’ll be happy you did.
- Monitor Your Meals Last but not least, if you want to really keep weight off on Thanksgiving Day, monitor your meals. Pumpkin pie is fine as is a little bit of cranberry sauce, in moderation. Stick to half portions and try not to overeat.
It’s May! It’s getting warm and it’s that time of year that you just want to be outside. Why not trick yourself into working out by doing fun outdoor activities that everyone in the family can enjoy? The following list is a great list of free Colorado activities that will get you moving and keep you on the right track to staying healthy - all while enjoying mother nature.
- Hiking - We are extremely lucky to live in such a great state that allows us to have unlimited hiking possibilities. Make a quick Google search and find the nearest trailhead to you. A brisk hike will help you stay healthy and happy.
- Trail Running - Similar to hiking but with a little speed, you’ll get more than just your regular jog including an increased heart rate all while checking out the beautiful scenery.
- Cycling - Hit the road in your biking shorts and get some exercise. There are plenty of streets to ride and get your heart rate up.
- Mountain Biking - Watch out for rocks, but this form of biking is great exercise, especially on the way up.