How to stay healthy over Christmas: exercise routine and dietary advice

Cómo seguir llevando una vida sana en Navidades: rutina de ejercicio y consejos dietéticos

Christmas is a time full of excitement, celebrations, and social commitments. As a result, these days we break our healthy lifestyle habits. In particular, we indulge in excessive eating and often neglect sporting activities. And when these lovely holidays end, we find ourselves regretful, discouraged, tired, and with a few extra kilos. That’s why Lanier Pharma wants to give you some tips so that you can adapt your healthy habits to these busy days. In addition, we will give you valuable tips to compensate for the excesses in your diet and maintain your sports routine.

Don’t worry, be happy

Above all, don’t stress or blame yourself if you can’t follow all your healthy living routines. It’s a time to enjoy time with your loved ones and spoil yourself with a sweet treat you love or a spirit you like to toast with. You won’t have as much time as you’d like to do your favorite exercises or sports. So don’t beat yourself up and try to combine all the wonderful experiences this time of year with the things that make you feel good physically and mentally.

The key is in the compensation, if you overindulge in a meal, a dessert, or a caloric drink, try to keep the rest of the day’s intake light and contain above all cleansing foods.

The same goes for sports. If you don’t have as much free time to devote to your exercise routine these days, reduce the duration of your sports practice or limit your training days. It might be a good idea to choose shorter workouts that are specialized to your goals, such as high-intensity exercise (HIIT) and/or routines to gain muscle mass.

You can also try to organize activities with family and friends where sport and fun go hand in hand, such as ice skating or a walk in the park.

If you don’t have the time and energy to add the demands of the holidays to your healthy routines, you will only become frustrated and exhausted. Plus, your anxiety and stress will grow by leaps and bounds.

Cleansing menu the day before and after overindulgence to balance your diet

The Christmas season is full of table settings and calorie-dense snacking. So try to balance your diet by prioritizing light, digestive meals based on vegetables, acidic fruits, and quality lean proteins.

Making a cleansing, low-calorie menu the day before and after a heavy lunch or dinner will do wonders to balance your body and minimize excess calories. Intermittent fasting can also help you achieve these two goals. 16-8 fasting is the most popular fasting method, which involves fasting for 16 hours, including sleep, and eating for the remaining 8 hours.

An example of a cleansing menu would be to have breakfast with tea, without sugar or milk, with oatmeal and blueberries. At mid-morning, some dried fruit and nuts together with a piece of sour fruit. For lunch, we would eat a green salad as a starter, grilled chicken breast, and an orange. For an afternoon snack, a yogurt or a vegetable and apple smoothie. And for dinner, vegetable broth and baked fish with asparagus.