How Not to Burn Out During Holiday Shopping Season
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Are you one of the 92.1 million people who shopped on Black Friday last year? Black Friday can be brutal for many reasons: the early start time (forget 5am, try 12:01am!), the crowds, the traffic, the lines, the pandemonium. Even though most of us would prefer to stay in our warm beds than get up before dawn to fight the herd of shoppers trying to score door-buster deals, Black Friday has become a holiday ritual. Don’t let your turkey and stuffing hangover hinder your all-day shopping plans; we talked to the pros and have the remedies for keeping your energy high and your spirit merry on the busiest shopping day of the year.
The Night Before
Stop your Thanksgiving gluttony three to four hours before lights out, says diet and fitness expert (MD). It could take several hours to digest the dinner and drinking alcohol too close to bedtime “decreases the quality of sleep,” she adds. “The most important thing would be to get a good night’s sleep before the big day,” says Kathryn Connors, a personal trainer at The Sports Center at Chelsea Piers in New York.
Breakfast
Successful Black Friday shopping depends largely on two key factors: hitting as many stores as possible and having the stamina to power through until the every end. An egg sandwich on a whole grain English muffin for breakfast can definitely accomplish the latter. “Several studies have shown that having high quality protein for breakfast can help to increase satiety and reduce cravings later in the day,” saysKristin Kirkpatrick of the Cleveland Clinic Wellness Institute. “The last thing you want on Black Friday is to indulge in sweets and fats at the mall. Having that egg can help you combat that.” Another breakfast option that won’t cause a crash in your blood sugar level is a protein shake. Jampolis recommends one made with Greek yogurt (which is rich in protein and full of vitamin B2 riboflavin that converts food to energy) fruit (strawberries and bananas for a boost of vitamin C and potassium) and a tablespoon of ground flaxseed or chia seed (both are loaded with omega 3s, which has been shown to improve moods and fight inflammation from stress). For an added dose of caffeine, Jampolis uses antioxidant rich green tea instead of water in her shakes.
Caffeine
You’ll be alert and stimulated for the first few hours but don’t depend on this energy surrogate to keep you moving and shaking (and spending!) until dinnertime. The better choice would be to switch to H20 after lunch to stay hydrated. “Bring a water bottle with you and sip when you’re hungry,” notes Kirkpatrick. “Often times, we also confuse hunger for thirst.”
Lunch
You’ve become weighed down with shopping bags and your feet are begging for a reprieve – not to mention that you’re starting to feel hunger pangs. But steer clear of the food court, advises Jampolis. “Do your best to avoid even the smell of the food court as smell can be a powerful trigger that can induce cravings for food,” she says. “If you need to shop nearby, try to do so after lunch or snacking.” Kirkpatrick recommends taking a food break at one of the many restaurants at the mall, which usually offer healthier options. If you prefer the convenience of the food court remember to keep it simple. That means a one slice of cheese pizza, a grilled chicken sandwich or a non-cream based soup.
Snacks
The popcorn, sugary candy and Wetzel pretzels are all so tempting but the carbo-high rush will be short-lived and leave you grumpy. Resist the urge by pre-packing a mix of almonds, dried fruit and dark chocolate chips. “The healthy fat in almonds will keep hunger at bay and keep you satisfied,” says Kirkpatrick.
And don’t forget about the added benefits of lugging around your holiday gifts and traversing the mega malls on Black Friday. The miles you’re accumulating counts as a workout and shopping can seriously torch calories. You can also utilize your time standing in line to strengthen your core.
“Breathe out as you actively contract your core muscles, inhale as you let them expand to allow the breath in – just don’t drop them!” says Connor. “Try for 10 and see how it goes. It will help you stay aware of your core as the day progresses, Also, remember to keep your shoulders nice and tall to avoid slouching which will make you more tired. And if you’re adventurous enough, dance along to the holiday music that will inevitably be playing. It’ll loosen you up and get your blood flowing!”
