Balance and Gratitude: Healthy Habits for Women This November

November brings cooler weather, busy schedules, and the start of the holiday season, which can make it easy to lose track of health goals. But staying healthy doesn’t have to feel impossible as we enter this season. Whether you’re working, raising kids, or simply juggling a full calendar, here are some tips on how to maintain your nutrition, exercise, and overall wellness this month.

1. Nutrition Tips for a Healthier Holiday Season

·      Focus on Balance: When building your meals, incorporate plenty of lean proteins, fiber-rich vegetables, healthy fats and whole grains.  Having well balanced meals will leave you feeling more satiated and less likely to cave to cravings of holiday treats. And if you do want to have a treat, have a single serving without guilt and aim to eat a more nutrient dense diet the rest of the day.  The key is balance – not restriction or full indulgence.

·      Stay Hydrated: Hydration is often overlooked in cooler months. The current recommendation from the FDA is 72oz ounces of water daily for women.  Staying hydrated keeps your energy levels and mood balanced, helps your immune system function and keeps your appetite in check.

If you struggle to drink enough water, you can get a water bottle with a timeline and ounces, set timers for drinking water and/or add some flavor (like fresh fruit) to your water or seltzer to make it more enjoyable.

 2. Simple Exercise to Fit into Your Busy Schedule

·      Set an alarm and timer for workouts: Even a 15-minute strength circuit or brisk walk is enough to boost energy and mood.

Try scheduling short sessions – before work, at lunch and/or after work. Set an alarm for it, time it and then get back to what you need to do.  You may even end up with 30-60 minutes of exercise throughout the day if you do this multiple times, but no matter how much time you take up though, you will have still made time for movement and that’s what is important!

Do this at least three times a week to keep on top of healthy habits.

·      Stay Active with Family: Encourage the family to join in! A post-meal walk or playing outside with kids can be a fun way to move without having it feel like a workout.

3. Balancing It All as a Busy Woman

·      Plan Ahead: Meal prep or batch-cook healthy meals and snacks in advance to reduce stress. Having nutrient dense food options makes it easier to stay focused and avoid the indulgences we are bombarded with around the holidays.

·      Set Boundaries: Don’t overcommit to holiday events. Protect your time and energy by prioritizing what matters most. You don’t have to say yes to every event – remember: “NO” is a full sentence.

Instead of saying yes to everything, overcommitting and getting overwhelmed, enjoy moments of self-care and solitude (i.e.: set aside 5 minutes for stretching in the morning or read for enjoyment for 10 minutes before bed). These moments allow you to relax your mind, reduce stress and keep you grounded.

These are just a few basic tips you can use to enjoy the holiday season while staying healthy and energized. Remember, it’s all about balance—taking care of your body while making time for what matters most!