News Max Media, tips and quotes on how not to overindulge by eating and abusing alcohol during the holidays from Dr. Keith Kantor

The holidays can be a difficult time of year to remain on track with nutrition and healthy lifestyle habits. Here are some often-overlooked strategies to avoid indulging in both food and drinks this holiday season.

Sleep.  Try to get at least 7 hours of sleep per night, this will prevent the metabolism from slowing down and it will help keep hormones within normal range.  Sleep deprivation can contribute to irregular insulin levels resulting in increased carbohydrate cravings and fat storage.

Stay Active.  Extra time can be limited this time of year because of a booked schedule.  Regular gym trips may not be a realistic expectation. Instead do small burst of exercise throughout the day.  5-10 sun salutations in the morning right out bed, a quick 10-20 minute walk or run around the neighborhood, pushups, planks and squats before your shower are all simple ways to keep your lean muscle and metabolism from shutting down during the holidays.

Eat what you need before you eat what you want.  Keep your immune system strong this season and make sure you are consuming the recommended nutrients daily.

• Avoid foods that will stimulate the opiate receptors like processed sugary foods and gluten. If the opiate receptors are stimulated it can lead to over eating and indulging in alcohol. For more information and recipes that avoid stimulating the opiate receptors go to www.namedprogram.com.
• Drink at least half your body weight in ounces of water daily, at parties try to alternate water with cocktails to maintain hydration and reduce overall consumption of alcohol.
• Take a daily multi-vitamin
• Eat at least 6 servings of fruits and vegetables daily
• Consume healthy omega 3 fatty acids through nuts, seeds, healthy oils, avocado and cold-water fish.

If the body is nourished properly there will be a reduction in cravings for sugar and junk food, making weight management easier.

Just say no. If you feel like you cannot possibly fit one more thing into your calendar and someone asks for help, just say no.  Over committing is not beneficial to anyone, feeling like there is a timer next to you all day is not healthy. Instead commit to what you can handle and enjoy the present moment.  Excessive stress can result in eating comfort foods rich in sugar, unhealthy fats and more alcohol then normal.