John Ruibal, Registered Dietitian

The December holidays can be a lot of fun. Can they also be healthy?

Fun and healthy actually go quite well together, according to Prowers Medical Center Registered Dietitian John Ruibal.

“The holidays are a great time to reconnect with family and friends,” Ruibal said. “Socializing is both fun and good for our well-being! With just a little thought, we can easily adjust our eating plans and exercise habits so that we can enjoy time with our friends and family guilt-free.”

For starters, Ruibal advises not skipping exercise in December. And if physical activity isn’t already part of your daily habit, he suggests getting started now.

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“New Year’s is always a time of reflection and goals and dreams for the future,” he said, “and many of us put exercise on the list to start or increase in January.  But why wait until January? Start an easy exercise plan now and be consistent. You can always take it up a notch in January, and you will already have a routine going. Consistency wins the day.”

Many people have this notion that they need a gym membership or personal trainer to get started with exercise, Ruibal pointed out, but that’s not true. “You can keep it simple, like walking for your aerobic exercise,” he said.

If you’re not already walking, try starting with 15 to 30 minutes a day. Lamar has great places to walk, including Willow Creek Park and North Gateway Park, which is a 1.8-mile loop around the ponds.  “The hospital has a fitness loop that’s about a half-mile long,” Ruibal added. “It also has three exercise stations for some pullups, dips and sit-ups. And all of these options are free.”

When it comes to holiday eating, Ruibal recommends planning ahead and taking a few common-sense steps—not denying yourself treats altogether.

“If you know you’ll be going to a party or gathering in the evening, cut back on breakfast and lunch that day,” he said. “At the party, use a smaller plate if available, and try filling a lot of your plate with healthier options, like salad or veggies. And in between high-calorie beverages, drink a glass of water.”

It’s a matter of developing simple, regular habits, according to Ruibal. “So much of healthy exercise and nutrition is more nuanced than just eating less and exercising more,” he said. “A lot of health and wellness is about adjusting small habits and behaviors.”

In December, consider tweaking just one or two eating habits and making one exercise goal to take you through New Year’s. This can be as simple as adding one additional serving of vegetables a day and walking an extra 10 minutes a day, Ruibal said. “These might seem too easy, but that’s the point—consistency turns very simple, doable changes into healthy habits that stick for the long run.”

Ruibal also suggests referring to the National Weight Control Registry for healthy habits that actually work. The Registry tracks more than 10,000 people who have not only lost significant amounts of weight but also kept it off for years. The four keystone habits that Registry participants have in common are:

  • 78% eat breakfast every day
  • 75% weigh themselves at least once a week
  • 62% watch fewer than 10 hours of TV per week
  • 90% exercise on average about one hour per day

“The biggest thing to remember is that when it comes to a healthy lifestyle, consistency matters,” Ruibal said. “Celebrate any good changes you make in exercise and eating. And try not to tear yourself down if you slip. If life gets in the way, that’s OK. Just get back on your plan.

“This holiday season, cherish your friends and family,” Ruibal concluded. “Be grateful, count your blessings, and be consistent with your eating and exercise plans. Enjoy the journey of a healthier you.”