Date post: | 08-Aug-2015 |
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How To Have a Healthy Holiday Season!
5 Reasons Why The Holidays Totally Rule!
It seems like everywhere you look you’re reminded that it’s ;me to get your shopping done, your travel arrangements finalized, and your menu planned for holiday ac;vi;es – you’re totally stressed out already! Rather than focusing on some of the challenging aspects of holiday gatherings such as wacky family members, the dangers of non-‐organic vegetables, and a disrup;on of your yoga prac7ce, why not embrace the other kind of nourishment that the holidays can bring? The laughter and warmth that comes with being surrounded by loved ones will nurture your spirit in ways that food and fitness alone cannot.
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1. Time off work. Regardless of your career, the holidays usually mean that you get to take a liIle break. Sweet! Don’t waste that precious ;me worrying about all the projects at various stages of development awai;ng you aMer the New Year. Use this ;me to recharge your crea;ve energy by taking in some new forms of s;mula;on, like reading fic;on, playing board games, or going to the movies. The simple break in rou;ne is enough of a reason to celebrate!
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2. Quality 7me with the fam. Sure, we all have family members who • tell the same stories every year, • ques;on our lifestyle choices, or • don’t abide by our general rules for
op;mal living, but they s;ll love the heck out of you (even if they don’t express it). Be happy, be pa;ent, be present, be open, be forgiving, be loving, and appreciate every single person at your holiday table.
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3. Presents! I know, I know, people worldwide have so liIle, there’s too much junk in the world, and you’re already abundant so you don’t NEED anything. All that aside, don’t you s;ll love the feeling of finding the perfect giM for someone you love? Or the surprise of ge[ng something wonderful that you never would have thought to get for yourself? Admit it, you’re s;ll a kid at heart when it comes to presents. Enjoy the act of giving and receiving, it helps your heart stay open and generous, plus its super fun!
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4. Nom nom nom. At the Ins7tute for Integra7ve Nutri7on where I got my Health Coach training, I learned something fantas;c called the 90/10 theory. This states that if you eat healthy, wholesome foods and drink plenty of water 90% of the ;me, your body can handle the processing load of ea;ng whatever you want the other 10%. So if your family is cooking up a feast totally unlike your usual diet (what, no kale?!), just enjoy it! Don’t focus on possible pes;cides, hormones, and free radicals, instead think about all the LOVE your family members put into those dishes.
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5. Chill out. Once a year, it’s ok to get a liIle lazy. Skip your fitness rou;ne to watch TV, procras;nate on your daily journaling, and unplug from technology in exchange for taking a long hot bath. Your mind and body will thank you and will definitely bounce back once you return to your usual flow. What’s your favorite part of the holiday season?
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With all the par;es and family gatherings, it’s inevitable that tempta;ons will arise this ;me of year. Your best bet to overcome them is to prepare yourself for these bumps in the road. Here are 10 ;ps to help you avoid the holiday pigalls: 1. Begin your day as any other day on the plan; do not skip meals to
save calories or carbohydrates. 2. Eat a protein-‐packed snack an hour before your holiday meal. 3. Don’t think of the holidays as an excuse to gorge on unhealthy
food. Plan in advance to make sure there are op;ons available that you can enjoy.
4. Scan the spread before pu[ng anything on your plate. Choose wisely!
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10 Tips To help Avoid Holiday Pigalls
5. Set an inten;on for how you would like to feel aMer the meal and hold yourself accountable by sharing with a close friend or family member, or write it in your journal. 6. Start the meal with a soup, fresh vegetables, or a salad, and avoid any refined flour pastries or sweet appe;zers to prevent the cycle of craving. 7. Drink 1 -‐2 glasses of water with lemon before the meal. 8. Plan an ac;vity to look forward to aMer the meal—a group walk, visi;ng with other friends or family, a group game, or playing with younger family members. Or try offering to clean up and help your host!
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9. Eat Mindfully: -‐ Take five deep breaths before your meal. -‐ Sit next to someone you genuinely find interes;ng and engage in pleasant conversa;on. -‐ Appreciate the colors and smells of your food. -‐ Chew thoroughly and slowly. -‐ Put your fork down between bites. -‐ Breathe in through your nose while you eat.
-‐ Express gra;tude with others before the meal. Later that evening, write about your gra;tude in your journal. -‐ Halfway through the meal, put fork down and pause. Take three deep breaths and assess your hunger on a scale of 1-‐10. Ask yourself how much more you need to eat in order to walk away feeling energized and comfortable. Hint: Usually, this is around “6” or “7.”
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10. Most importantly, take ;me to enjoy healthy, wholesome meals with your friends and family and remember that you can heal your body and mind with each forkful of delicious food you enjoy. True pleasure comes from feeling good and honoring your commitment to yourself. Good health feels nice; blood sugar highs and lows do not. It is as simple as that.
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Travel Survival Tips
I can’t think of a beIer ;me of year than the holidays to embrace all that life throws at us. Stress levels tend to soar about poten;al disasters many of us fear this season. Does it seem inevitable that you will get sick, worry about family issues, blow your diet, or face delays at the airport? What if those worries weren’t necessary? The power is in your hands and all you have to do is simply choose to be the author of your holiday story. Here are some ;ps for making the most of traveling this ;me of year: • Plan and Prepare. The less surprised you are the easier problem solving will be.
Leave yourself plenty of ;me and remember that all that rushing around can beat down your immune system and make you sick.
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• Take your Supplements. Especially nutrients such as zinc, vitamins C and D, probio;cs and omega-‐3’s. These help buffer your immune system and keep you strong when exposed to germs in airports and trains
• Pack an Emergency Food Kit. Who doesn’t need extra energy when traveling? I never leave home without a healthy snack or mini meal to keep my blood sugar balanced. Ea;ng well and avoiding the junk in fast food that is lurking in most commercial spaces helps you breeze through hours of traveling and delays which can lead to poor ea;ng. Example Emergency Pack: 1. Small bag of raw almonds, walnuts, or pecans 2. Small bag of cut carrots or celery with snack-‐sized containers of
hummus 3. Can of wild salmon or sardines 4. Hard-‐boiled eggs 5. Healthy whole food protein bar (eat half in morning, half in
aMernoon) 6. BoIle of water
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• The cold, wet, and wintry weather this ;me of year may actually have more of an effect on your health than you realize. Do those darker days tend to get you down and make you feel blue? If you think you need some internal upliMing, follow these ;ps:
Eat a balanced diet and avoid refined carbohydrates, excess sugar, and alcohol. Use lots of herbs and spices, they have a host of medicinal benefits. Try going gluten-‐free! This may help liM your mood and promote a happier brain. Consider discussing these supplements with your health care provider: 5-‐HTP, omega-‐3 faIy acids, vitamin D, and an B-‐complex. Remember, if you are on any an;-‐depressants, always check with your doctor before star;ng a new supplement.
• Get outside and go for a walk, even if it’s cloudy. The fresh air and natural light can help regulate circadian rhythms and keep cabin fever away. Feeling well is all about keeping balanced. Wherever you are, you can always go for a walk outside. Just bundle up!
• Establish normal sleep paNerns immediately when you arrive at your des;na;on.
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Finally, remember the true meaning of the holidays is to come together to be a part of something more meaningful than your individual self. Do your family drive you crazy this ;me of year? I am passionate about harnessing our collec;ve energy to promote the best in all of us. • Spending quality ;me with those we love reduces stress hormones and
promotes health. Be present when your loved ones are talking to you. Make memories, have fun, let go, and relax.
• Celebrate the good; there is always ;me to ruminate on what is bad or not working. Save these thoughts for your New Years reflec;ons, but for now just allow yourself to be.
• Living a life in which you get to call the shots and author your story is the ul;mate way not to simply survive but to flourish. Make this holiday season the best by realizing your strength to live inten;onally with regard for how each choice you make reflects on your complete health and wellbeing.
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Join us – from Monday 24th 2014 to New Year 2015! We will transform our holiday season together and start the New Year out right! In the Healthy Holiday Group you will receive lots of love and support through the
holidays– you will even get my newsleIers and ;ps! – and it’s all for FREE. All you have to do is set goals and be accountable for your ac;ons and progress at least
once a week. Goals should include:
Nutri;on (adding in at least one healthy food per week) Exercise (a minimum of 30 minutes 6 days a week)
Gra;tude (take the ;me to be grateful for at least 3 things in your life daily) Giving (challenge yourself to give without expecta;on of reciproca;on once daily)
To join in, go to the website to enter your details or indicate your interest on the sign-‐in sheet.
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Wishing you and your family a very happy and healthy holiday!
Peace & Fabulous Health!
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Love and nurture yourself, take care of your body and it will take care of you! Wishing you health and wellness…
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