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FITNESS CORNER START CREATING HEALTHY HOLIDAY HABITS NOW BY SHAWN MCCLENDON A nd just like that, the holiday season is upon us again. You probably noticed, as I did, that the familiar air crispness that accompanies the fall season hit literally the day after the official calendar start of fall, just like clockwork. You can almost hear the sound of pens furiously scribbling menus and grocery lists for the great holiday meals that are about to take place. With winter comes great feasts, which include a variety of delicious and rich dishes — from meats and breads to desserts and warm, sweet drinks. This is the main time of year that we like to relax, enjoy fellowship and treat ourselves to a lot of good food. This is also the time of the year, truth be told, that many of us forget all about our health. Two days of celebration become two months of indulgence that leaves us lethargic, carrying extra pounds and vowing, as the January "resolution season" nears, that we're going to get it right in 2022. Let me fill you in on a secret: This season doesn't have to be the same. There is a way that you can enjoy your grandma's dressing and your uncle's yams without getting heavier and totally throwing off your health as a result. I believe that there is nothing wrong with enjoying the good food that comes with this holiday season, but if you want to maintain your health, you have to be very intentional about creating and maintaining healthy habits right now. Choosing now to create healthy habits — or maintain them if you have already created them — is part of a lasting healthy lifestyle. It may seem daunting at first, but if you create healthy habits before Christmas, you will nurture within yourself the discipline to partake and know when to stop. And, believe it or not, you won't feel like you're missing anything. Consider the following advice to create healthy habits: 1. START MOVING EVERY SINGLE DAY Even if it is nothing more than a daily 5- or 10-minute walk, start doing it right now. It is pretty hard to prove that you don't have 10 minutes in your day to step outside and get some movement in. Also, if you start doing it every day, you will create within yourself a desire to continue on after the holidays. This is a far cry from the minimum recommendation of 30 minutes of activity five days a week by the Department of Health and Human Services, but it's a start. 2. LISTEN TO YOUR BODY DURING MEALS Now is the time to practice what the Japanese refer to as "hara hachi bu," or, "eat until you are 80 percent full." The goal is to not stuff yourself, which leads to overeating, digestive system strain and blood sugar swings. The way to do this is to eat slowly, thoroughly chew your meals and occasionally pause to see how you feel. It's also a good idea to make a small plate to begin with, rather than making a gargantuan plate and feeling obligated to finish it. 3. STAY HYDRATED You've probably heard before that we sometimes mistake thirst for hunger, which leads to excessive calorie intake. Start each day drinking at least 8 ounces of water, and pay attention to your thirst to know when to drink more. Try not to go thirsty too long. Carrying a water bottle around with you might be helpful. 4. MAKE VEGGIES YOUR FIRST CHOICE Consider starting your meals with a salad or a plate of cooked vegetables. I like to do this because vegetables are less calorie dense, more nutrient dense and filled with fiber that will help you feel full. Then, when you have some of the other treats, you are more likely to enjoy them without going overboard. Shawn McClendon is an ACE-certified personal trainer and the owner of Back to Basics Health and Wholeness LLC, an organization dedicated to empowering people to take control of their health and avoid lifestyle disease. He hosts the health and wellness blog YourHealthAtTheCrossroads.com and has authored several health/fitness books. 108 maconmagazine.com | DECEMBER/JANUARY 2022