Life feels like it’s constantly on fast-forward, doesn’t it?
Especially as we approach holiday weekends like Memorial Day, it often feels like a whirlwind of travel, end-of-school events, and family gatherings. You’re probably already thinking about packing, planning, and just trying to keep track of everything that is continuously added to your to-do list.
And in the midst of all that, the idea of “staying healthy” can feel like another impossible task… so you just don’t worry about it for a few days.
But then those days turn into weeks, weeks into months, and you get the picture…before long, it’s Thanksgiving, and you think to yourself, I’ll just do better next year.
We’ve all been there – picturing perfect diets and intense workouts, then feeling like a failure when reality sets in. But here’s the liberating truth we talk about constantly at Telos: consistency will always be better than perfection.
If you have a weekend that’s less than ideal, where your nutrition might relax a bit or you miss a few workouts – that’s genuinely okay!
It’s not a setback; it’s simply part of the lifelong journey toward a healthy life. So this summer, instead of beating yourself up for enjoying a vacation or missing a training session or two, understand that these moments of relaxation are an important part of a balanced, sustainable approach to well-being.
The real key isn’t about rigid adherence to your plan every single second. It’s about not letting those momentary indulgences or missed workouts completely derail you.
Choosing to prioritize your health is an ongoing process: a series of small, conscious choices you make day after day. It’s about consistently showing up for yourself, even when it’s hard, even when it might not seem like much in the grand scheme of things. Every healthy choice, no matter how small, casts a vote for the strong, vibrant, and capable person you’re becoming.
Realistic Ideas for a Healthier Holiday Weekend (and Beyond!)
So, as you gear up for the long weekend (or any summer travel you might be planning!), take a few moments to check out these realistic reminders. They’re designed to help you navigate holiday indulgences without feeling like you’ve completely fallen off track. Then, get right back to enjoying your well-deserved break!
One Healthy Swap Per Meal: The Power of Small Choices
Holiday gatherings are wonderful, but they often involve potlucks, barbecues, and multiple courses where you don’t have complete control over every single food item. This can feel daunting when you’re trying to make healthier choices.
How to do it: At each meal or social event, make one conscious, slightly healthier swap. It’s not about saying “no” to everything, but about making a smarter “yes.” For instance, if there’s a creamy, cheesy dip, opt for hummus and a generous serving of colorful raw veggies instead. If you’re offered a sugary soda or a high-calorie cocktail, choose sparkling water with a squeeze of fresh lemon or lime. If a green salad is available, pile your plate high with it before you reach for the heavier sides. Think about adding a piece of fruit if sweets are tempting you.
Why this matters for you: This strategy is incredibly powerful because it prevents you from feeling completely deprived, which often leads to eventual overindulgence and guilt. It’s a manageable way to balance enjoying the holiday spirit with making positive choices for your health. It doesn’t require any special preparation on your part, and it subtly models mindful decision-making for your kids without making food a battle. It’s about building a sustainable habit of small, consistent improvements.
Active Family Fun for 30 Minutes: Movement That Doesn’t Feel Like a Workout
Holiday weekends can quickly become a cycle of indulging in delicious food, relaxing on the couch, and spending extended periods of time traveling or sitting. While relaxation is important, striking a balance with activity can make a significant difference in how you feel. You don’t need a gym or even gym clothes!
How to do it: Designate just one 30-minute period each day for active family fun. This isn’t about hitting your personal best or doing a structured workout; it’s about enjoying movement together. It could be a leisurely walk in a local park, a bike ride on a nearby trail, a lively game of tag or hide-and-seek in the backyard, or even a pick-up game of baseball, basketball, or touch football. If the weather isn’t cooperating, put on some music and have an impromptu dance party in the living room!
Why this matters for you: This strategy effortlessly prioritizes movement without it feeling like another chore on your busy weekend. It’s a fantastic way to bond with your family, create fun memories, and get some extra calories burned without even realizing it. It also reinforces for your children that being active is a natural and enjoyable part of life, not just something done in a gym. You’ll feel more energized and less sluggish throughout the weekend.
Hydration First, Then Celebrate: Your Secret Weapon Against Overeating
Holiday festivities often bring an abundance of celebratory drinks – alcoholic beverages, sugary sodas, and sweetened iced teas. It’s easy to lose track of your water intake amidst the fun.
How to do it: Make a simple rule for yourself: before reaching for any alcoholic or sugary beverage, consciously drink a full glass of water. Then, throughout the day, continue to alternate water with your other chosen drinks. If you have an alcoholic drink, follow it with a glass of water before pouring another. If you have a soda, follow it with water.
Why this matters for you: This incredibly simple habit is a powerful tool. Dehydration can often be mistaken for hunger or fatigue, leading you to reach for more food or feel sluggish. By staying well-hydrated, you help regulate your appetite, maintain energy levels, and make clearer choices. It naturally limits the intake of less healthy beverages without you feeling like you’re imposing strict rules on yourself. You’ll also likely feel better the next morning if you’ve been hydrating!
Be Mindful, Not Overstuffed: Savoring Every Bite
The sheer volume of delicious food at holiday gatherings can easily lead to mindless eating and ignoring your body’s true hunger and fullness cues. Before you know it, you’ve eaten past the point of comfort.
How to do it: Before you even pick up your plate, take a moment to survey all the food options available. This allows you to make conscious choices rather than just grabbing whatever is closest. Aim for a balanced plate, focusing on getting a reasonable portion of each item.
Prioritize filling about half your plate with protein (like grilled chicken, lean meats, or beans) and plenty of vegetables. As you eat, slow down. Put your fork down between bites. Pay attention to the flavors, textures, and aromas. Most importantly, really listen to your body’s hunger and fullness cues. Stop eating when you feel satisfied, not uncomfortably full.
Why this matters for you: This strategy encourages mindful eating – truly enjoying your food – rather than mindless consumption. It helps you savor the deliciousness of the holiday spread without feeling bloated or regretful afterward. By paying attention to your body, you promote better digestion, prevent unnecessary calorie intake, and leave yourself feeling energized rather than sluggish.
One Non-Food Focused Tradition: Redefining Holiday Fun
If your family is anything like mine, holidays often revolve heavily around food. While food is a wonderful part of celebration and connection, letting it be the sole focus can derail healthy intentions and overshadow other forms of enjoyment.
How to do it: Consciously suggest or incorporate at least one holiday tradition that isn’t centered around eating. This could involve a spirited board game tournament, taking a scenic drive to enjoy the local scenery, visiting a local museum or attraction, or having a family movie night (and offering healthier snack alternatives, such as air-popped popcorn or fruit). As I mentioned before, a family baseball game, touch football game, or even a frisbee toss can be a ton of fun and get everyone moving.
Why this matters for you: This shifts the focus away from constant food consumption and emphasizes connection, laughter, and shared experiences in other ways. It helps create a more balanced holiday experience, reminding everyone that celebrations are about more than just food. It also reinforces the idea that fun and bonding don’t solely rely on indulgent eating, and can even involve physical activity and healthy competition.
No matter what your holiday weekend brings, remember that it’s part of your own, individual health journey. Enjoy your time, embrace the relaxation, and don’t let perfect be the enemy of good.
Even if things don’t go exactly as planned with your health habits, that’s truly okay! Next week is always another chance to reset, refocus, and get right back on track.