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How To Have A Healthy Holidays Season!

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How To Have a Healthy Holiday Season!
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Page 1: How To Have A Healthy Holidays Season!

How  To  Have  a  Healthy  Holiday  Season!  

Page 2: How To Have A Healthy Holidays 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  

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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.      

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•  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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