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This time of year, it doesn’t take much for your exercise routine and nutrition know-how to slip through the seasonal cracks. Suddenly, your already-busy schedule is bulging with parties, shopping and other holiday preparations. The end result? You have less energy. You feel sluggish. You reach for a sweet instead of a healthier option. The treadmill at your gym is fast becoming a distant memory.

“During the stress of the holidays, it’s more important than ever to take care of yourself in order to maintain your mental and physical well-being,” explains Melissa Johnson, Executive Director of the President’s Council on Physical Fitness and Sports.

Is it possible to take care of yourself and maintain your energy???and enjoy the festivities of the season? Absolutely! Try the following tips from fitness and nutrition experts, and you’ll be surprised how they’ll boost your holiday spirit:

??? Good Morning: “Eat breakfast, and make sure it includes some protein and whole grain,” suggests Christine Gerbstadt, MD, RD, and a spokesperson for the American Dietetic Association (ADA) based in Central Pennsylvania. “It will rev up your engine at the beginning of the day.” For example, eat yogurt and a piece of fruit and a whole-grain roll or oatmeal sprinkled with almonds or walnuts with skim milk.

??? Java Jive: As many of us know, caffeine disguises itself as a temporary pick-me-up, but, in fact, it will leave you feeling more tired within a couple of hours. “Sixteen ounces of caffeine in the form of tea or coffee has been shown to be safe,” Gerbstadt says, “but anything beyond that can make you feel jittery and agitated.” Instead, reach for a cup of caffeine-free or herbal tea.

??? Routine Business: Maintain your exercise routine, says Johnson. “Actually expending energy will help you to have more energy.” If needed, break up your routine into 15-minute increments, so you can squeeze it into different parts of your day. “Go for a short brisk walk outside,” suggests Lona Sandon, assistant professor of nutrition at University of Texas Southwestern Medical Center in Dallas and a spokesperson for the ADA. “The fresh air will make you feel better and also take away from the stress of your desk or preparing a meal for your extended family of twenty.”

??? Buddy System: “Find an exercise buddy during the holidays,” says Johnson. “This person will keep you accountable for your exercise and also provide built-in support.”

??? Stay in Step: When you’re at the mall, wear a pedometer, suggests Johnson. The device will prove to be a good motivator for counting your steps while doing your holiday shopping.

??? Use Good Diet Sense: “Avoid overeating. I know this sounds like a no-brainer,” says Sandon, “but it can happen easily at holiday office parties.” Eat a healthy snack, such as carrot sticks, a banana, or a hard-cooked egg or before showing up to the party. “Treat these events like an everyday eating occasion and not an indulgence,” says Sandon. “It’s a holi-day???not a holi-week or a holi-month.”

??? Get Your Zzzz: “Get enough sleep,” suggests Sandon. “No party is worth not getting enough sleep.” And this is often one of the first things to give in your self-care routine.

??? Be Wary Of Spirits: Avoid excessive alcohol consumption, says Gerbstadt. According to the distilled spirits industry, twelve ounces of beer equals one and half ounces of liquor or five ounces of wine. At holiday parties, stay aware of how much you are consuming; it doesn’t take much to start taking a toll on your body.