NIFS Healthy Living Blog

The holiday season is here, which often means long car rides, crowded airports, and busy schedules as you travel to see loved ones. While it’s tempting to grab fast food or vending machine snacks on the go, a little planning can keep your energy up and your nutrition goals on track. Here are a few easy tips from a registered dietitian to help you stay fueled and feel your best during your holiday travels.

1.  Pack Portable, Balanced Snacks
   When prepping for your trip, think about snacks that combine protein, fiber, and healthy fats to keep you satisfied. Some great options include:

• Trail mix with nuts, seeds, and dried fruit (look for no-added-sugar options).
• Single-serve packets of nut butter paired with apple slices or whole-grain crackers.
• String cheese or mini babybel cheeses with a handful of whole-grain pretzels.
• Greek yogurt or a protein bar for a quick boost (choose bars with 15+ grams of protein and minimal added sugars).

2. Stay Hydrated
   It’s easy to forget to drink water when you’re on the move, especially during winter when thirst cues might not be as strong. Dehydration can sap your energy and even make you feel hungrier. Keep a reusable water bottle handy, and refill it whenever you get the chance. Herbal teas and seltzer water can be festive and hydrating alternatives.
3. Plan Ahead for Convenience
   Before hitting the road or heading to the airport, take a few minutes to prep your snacks. Slice veggies like carrots, bell peppers, or cucumbers, and pair them with hummus or a small container of guacamole. Pack everything in portable containers to make it easy to grab and go.
4. Be Selective About Treats
   Holiday travel often includes plenty of indulgent snacks and sweets, from cookies to fudge. Instead of saying no to everything, choose a treat you’ll truly enjoy and savor it mindfully. Balancing nutritious snacks with the occasional festive indulgence is key to enjoying the season without guilt.

This holiday season, keep your travels stress-free and your energy steady by planning ahead with healthy snacks. With a little preparation, you can stay nourished and enjoy every festive moment with family and friends!

Are you looking for more healthy recipes during this holiday season? Join our Holiday Hustle Challenge and receive weekly healthy recipes crafted to keep you energized, nourished, and thriving. Let us help you balance festive indulgence with nutritious choices—because feeling great never goes out of season!

Another year is wrapping up, and you’ve made great progress toward your goals. Maybe you’ve seen improved strength, increased endurance, higher energy levels, or you’re simply feeling happier with your personal growth. Reaching our goals helps build self-efficacy — the belief in our own resources and abilities to succeed. Whether you’ve hit a new mile time, lifted heavier weights, eaten salads for lunch every day, or established a consistent sleep schedule, you’ve developed confidence in your ability to maintain these habits.

As the holidays approach, though, you might be worried about cookies, festive meals, holiday drinks, and family gatherings derailing your progress. We’ve all been there, feeling like we’ve taken two steps back during those two festive weeks. This season often shifts our focus away from ourselves and more toward giving, sharing, and celebrating with others.

Don’t Let Setbacks Spoil the Eggnog

Success in taking steps toward your goals builds resilience, making it easier to bounce back if you face setbacks. And let’s face it, setbacks are inevitable. Those who live an active and healthy lifestyle often develop a high level of resilience, but for those just beginning their fitness journey, recovering momentum after the holidays can feel like a challenge.

Sometimes, the extra cookies “Santa ate” make it a bit harder to get back on track. But if we approach the holiday season with positivity and resilience, we’ll be less discouraged by the time we’ve taken away from our routines. Remember, your past successes prove that you’re capable of achieving your goals again.

Deck the Halls, But Don’t Overdo It

This holiday season, try using self-regulation to stay on track. Self-regulation is all about managing your choices and behaviors when faced with distractions or competing priorities. The holidays bring plenty of distractions, making it easy to stray from your wellness habits. But by planning ahead, you can balance holiday cheer with healthy decisions.

Here are some examples of self-regulation:

• Enjoy that extra serving, but balance it out. If you had a big holiday dinner, try eating a lighter breakfast the next morning or going for a walk with family.
• Plan for your indulgences. If you know a big meal is coming, consider fitting in a workout earlier in the day to offset the extra calories.
• Adapt your weekly routine. If you can’t fit in your usual sessions, try to maintain one or two to preserve your strength and endurance.
• Prioritize nutrient-dense foods. Choose protein-rich meals and vegetables over sugary or high-fat options when possible.
• Make adjustments as needed. Track your daily intake and balance calories where you can.

Planning in a Winter Wonderland

The best way to overcome common holiday barriers is to plan ahead. When you’re in the maintenance stage of a behavior, planning your response to potential obstacles boosts your chances of staying on track.

Before the holiday season begins, create a list of events, meals, treats, gatherings, and time constraints that might interfere with your progress. By identifying these in advance, you’ll be better prepared to moderate your decisions and keep moving forward without feeling overwhelmed.

The Gift of Support

During the season of giving, you also have the added benefit of being surrounded by family, friends, and peers. These support systems can play a big role in helping you stick to your habits while adding to your happiness.

Lean into this support! Invite a family member to join you for a workout at home instead of stepping away for 45 minutes at the gym. Try baking healthier holiday treats together or swapping out traditional dishes for more nutritious alternatives.

Social support makes it easier to maintain your habits by fostering a positive environment and adding fun and interaction to your routine. Plus, involving your friends and family in your healthy lifestyle could inspire them to adopt some of these habits too!

NIFS is offering a new FREE challenge to help you stay on track this holiday season – the Holiday Hustle Challenge! Sign up today and make this holiday season your healthiest yet!