Wellness Holiday Tips

Wellness Holiday Tips

1. Eat without guilt. Food is not bad. Eating is not bad. Food is meant to be enjoyed. The key is mindfulness and moderation. Enjoy your favorite treats, savor each bite, and then move on. If you constantly deprive yourself, it can lead to stress and even binge eating later on. Balance and listening to your body is key.

2. Do not skip meals, improper eating puts the body into starvation mode where the body’s metabolism slows down because it gets into crisis. Don’t go to a party starving. Eat a balanced nutritious snack before you go. This will help you avoid only filling up on sweets and overindulging.

3. Keep stress levels as low as possible and set boundaries where needed. Holidays are supposed to be a time of celebration, not stress- as impossible as this seems. If an invitation is giving you unnecessary stress, politely decline the invitation or suggest alternative plans that you’re comfortable with (if that’s an option). If hosting an event, delegate tasks so your stress levels do not skyrocket. Remember, prolonged stress weakens the immune system.

4. Try making some nutrient-packed versions of your favorite foods and try making swaps when possible. When cooking, you can pick lean meats over fatty cuts, use nutritious flours like almond flour opposed to white flour, include a variety of fruits and vegetables, and try using natural sweeteners like honey or maple syrup over refined sugar. Make it a point to fill your plate with colorful foods and whole foods (one ingredient foods). Focus on what you can add verses what you can deprive yourself of. For example, focus on adding a salad and a vegetable to your plate verses depriving yourself of all the desserts on the dessert table.

5. Focus on adding foods that boost your immune system rather than foods that’s suppress it. Sugar makes us more susceptible to the flu, colds, and immune related diseases by damaging cells of our immune system. But if you do enjoy a treat with sugar, realize that is okay and move on. It’s all about moderation and balance! Add spices to your dishes, snack on berries, nuts, and seeds. Focus on incorporating leafy greens and bright colored vegetables into your diet.

6. Eat mindfully. Slow down. Chew. This will lead to better digestion, increased satiety, and increased enjoyment for your food. When you eat slowly, your brain gets the chance to send the “I’m full” signal to your stomach, helping you eat the right amount. Try putting your fork down between each bite. This will help you be more mindful and will help you slow down while you are eating. Use smaller plates and engage in conversation. Focus on including protein and fiber in your meals because this will help you feel full longer and help manage cravings.

7. Set realistic goals that are aimed towards progress not perfection. For example, if you usually have three slices of cake, set a goal to have one slice of cake. Make baby steps. If you do not exercise, make a goal to exercise once the first week, twice the second week, then add an additional day each week until you reach your desired goal. Be flexible, practice self-compassion, and realize it’s okay if you get in a situation where you can’t keep your goal.

8. Keep your body moving throughout the holidays. Listen to your body and be mindful as you do it. Exercise boosts your mood, promotes healthy digestion, and boosts your immune system. But you don’t have to officially “exercise” to move your body! Play tag with your little cousins, go for a family walk, or help your grandma make a dessert in the kitchen. Just keep that body moving!

9. Put your mental health as top priority. Take breaks, do what is best for you and your immediate family, and give yourself grace. Journal, talk to a loved one, meditate, go on walks, or take a bubble bath. Fill your cup however that looks for you. Don’t make any decisions based on pressure from others, make decisions that you think are best. Try and get good sleep and stick to a schedule and routine the best you can.

10. Live in the moment. Sink everything in with all five senses. Watch your son laugh and play with his grandpa. Set down your phone and notice the birds flying in the sky, the sound of the wind, or watch the sun set. Listen to the fire crackling and engage in conversations with the people around. Fully be in the moment.

References

Aparicio, S. (2023, December 11). Healthy holidays: A nutritionist’s tips for a healthier holiday feast. AFPA. https://www.afpafitness.com/blog/healthy-holidays-eating-nutritionist-tips/

Chamerlik, E. (2023, December 3). Three simple choices for remaining healthy this holiday season. American Holistic Health Association. https://ahha.org/three-simple-choices-remaining-healthy-holiday-season-article/

Jordan, S. A. (2023, November 19). Surviving holiday feasts. American Holistic Health Association. https://ahha.org/surviving-holiday-feasts-article/