Christmas is fast approaching once again. Work hours get longer as year end approaches,  social engagements become a weekly ordeal, and daylight slips away leaving us fatigued and lazy. Through my years of personal training and health coaching I have seen it all. Exhausted parents running to shop for the perfect gifts, see the kids christmas plays, and host family functions. The 20 or 30 something trying to look great in holiday clothes while navigating a plethora of food and alcohol. Those with little or no family may find this time of year very depressing, and resort to overeating. While we have this romantic notion of the holidays, often it is not quite so.  Stressing out over seeing family, shopping, budgeting, and cooking can mean that taking care of oneself falls to the wayside. This is a huge no-no! Taking care of yourself means you will better take care of others and enjoy your precious time with them. Here are my tips for holiday sanity.

1. Get those workouts done first thing in the morning if your evenings are booked! Wake up and do a quick workout at home before work, or first thing in the morning on weekends before your event starts. A 30 to 40 minute exercise video will do if you can't get to the gym. There is no excuse, as there are tons of online workout videos that require only body weight that you can do in the living room. You don't even need to get dressed. I know that my clients always get stuck in the office at this time of year and miss sessions-- so get it done early if you need to. Yoga is also a great idea and easy to do at home.

Choose one treat that you really want, don't go crazy!

2. Eat (protein especially) in advance. Don't show up to a party starving. Be sure to have a high protein snack earlier in the day, and after your workout. A high fiber protein bar is a good option, or chicken/fish and vegetables. Watch your portion sizes as you would throughout the year, and don't resort to drastic starvation to "balance out" the extra calories that while happen over the holidays.  Keep a protein bar or nuts in your purse or car while you hit the mall to prevent eating while you shop if hunger strikes.

3. Choose wisely. Holiday parties seem to either have either excellent options, or no options at all- so you need to be prepared. Household parties tend to have healthier choices, especially because most of us are watching what we eat. Cocktail shrimp, veggies and dip, meat skewers, an bean/lentil salads are the best choices. While meat and cheese is low carb, it is high in fat and salt. Combining these foods with alcohol can make you feel awful,  enjoy, but be sure to get your greens in as well.
Restaurant holiday parties can be daunting. If you are ordering from a menu most places will accommodate anything, and you can stick to your flexible meal plan. However, if there are passed hors d'eourves, be careful-- most of these items are deep fried and high in calories, fat, and sodium.It is fine to have a few things, but again, mix it up with some crudite and other lighter snacks. Research the menu of the restaurant that you are going to in advance. If you want to eat something decadent, let yourself and don't feel guilty. Just don't make this a habit.

4. Drink wisely. First off-- drink lots of water. In my experience drinking 3+ L of water a day makes you feel fantastic and will prevent you from mistaking thirst for hunger. Have one glass of water for every alcoholic beverage. The extra water will help prevent bloating and puffiness from the high salt that inevitably comes from holiday eating. In terms of alcoholic beverages, vodka and soda is a good choice (any liquor is fine with a diet beverage, just avoid the tequila ;) ). Lime, a splash of cranberry or sugar free syrup can add some flavour without the calories. Eggnog and creamy drinks are some of the worst options. Wine can be a good choice if you stick with a dry variety, and can be watered down with club soda or diet cranberry soda. Beer can bloat you easily, so you really need to keep the number of servings low.

A Pumpkin Protein shake, better choice than a holiday latte

5. Bond over exercise. Go ice skating, sledding, hiking, snow shoeing, or skiing. Carrying gear and climbing hills can be a great way to socialize while burning some serious calories and enjoying the outdoors.

6. Call a trainer. January used to the prime time for gyms and personal training, but with the economy in rough shape and pockets strained after the holidays, people tend to cut back on this type of spending. Enlist help ASAP. Many trainers are slow at this time of year and finding one now is easier than in January and potentially more cost effective to find someone in December. Having someone motivate you once or twice a week through the tough holidays can be a huge relief. Some trainers are great therapists too and enjoy helping their clients through emotional times. Having a trainer will prevent you from wasting time in the gym and help you to be efficient when you are strapped for time.

7. Keep your gut healthy! Did you know probiotics and fiber can actually stimulate hormones that curb hunger, can improve immune function and help with bloating or other digestive problems? So why not have some kombucha instead of that second glass of wine? Try vegetables with a dip made with greek yogurt. When we feed and nourish our bodies properly, we tend to be happier and make better choices.

7. Share! If there are desserts at work either drop them off them elsewhere or bring to a food bank, or even give to the hungry sitting on the street. If you have food issues throwing excessive food away may be better than overeating or emotional eating. If you know alcohol poses an issue re-gift that wine or LCBO gift certificate. Ideally we would be able to have all types of foods around and feel calm, cool, and collected, and that is the end goal, but if you feel like you would be better off keeping the food away from you, do what you need to do.

8. Take a minute. For those of you that work all season (health care, restaurant workers, retail employees, etc) God bless you and stay positive. Breathe. Let the insanity of others keep you grounded. Holidays can be a sad time if you have lost a loved one, but try to keep the memories fond and share in old holiday traditions
Have a wonderful holiday season and remember-- you have the choice to be in control of your life and your happiness. Don't let food fears and weight gain get in the way of your success. Also remember that anxiety and nervousness can increase cortisol levels over time-- relax, enjoy, try to rest and your regular routines will be awaiting you shortly. The gym isn't going anywhere!

Here are some calorie facts to keep in mind:
Cranberry Bliss Bar has 300kcal, 15g of fat, and 37 g of carbs
Gingerbread Loaf has 400kcal and 70g of carbs....if you combine one of these with a 2% Chestnut Praline Latte, which weighs in at 280 kcal and 43g of carbs, some of you may have hit about 1/3 of your daily calorie intake!

A cup of eggnog has 343 kcal and 34 g of fat....add in an 1.5 oz of rum at 100 kcal, and one drink has about one fifth of your daily calorie intake!

One sugar cookie has 144 kcal
One rum ball has about 110 kcal
Candied walnuts have 200kcal and 12g of fat in 1/4 cup

Choose wisely!