The Balanced Festive

The holiday season is a time for celebration and connection, family and friends, gift-giving, and gratitude, but it can also be a time of stress, overwhelm, and overindulgence. This year, as you enjoy the festivities, we invite you to be intentional about your health. This holiday wellness blog will cover helpful tips to help you prioritize your health and stay on track through the holiday season. We will learn ways to:

• Prioritize nutrition
• Stress less
• Practice mindful meditation
• Prioritize movement
• Manage holiday emotions

 

Nutrition:

• Mindful Eating– Focus on portion control and savor each bite to avoid overeating.
• Healthy Alternatives– Swap traditional high-calorie foods with healthier options. Focus on whole grains, lean proteins, and healthy fats – and of course and abundance of vegetables and fruits.
• Stay Hydrated– Drink water throughout the day to stay hydrated and prevent overeating. Hot tea is another great option on cold days.
• Balance Indulgence with Moderation– Enjoy treats but aim for balance by pairing indulgences with nutrient-rich meals. Eat the healthy treats first, then allow yourself to eat that special holiday treat.
• Plan Ahead– If attending parties, eat a healthy snack beforehand to avoid excessive hunger and impulsive food choices. Never go to a party hungry. When at a party, position yourself as far AWAY from the food table as possible.

Managing Stress:

• Set Realistic Expectations– Avoid the expectation of perfection and prioritize what is important during the holidays.
• Time Management– Use to do lists and schedules to say organized, and delegate tasks to reduce stress.
• Boundaries– Learn to say no to avoid overcommitting and feeling overwhelmed.
• Self-Care– Incorporate regular breaks, downtime, and personal self-care activities that help you recharge.

Meditation for Holiday Calm:

• Daily Meditation Practice– Even 5-10 minutes of meditation each day can reduce stress, improve mood, and foster mindfulness.
• Deep Breathing Techniques– Practice simple breathing exercises to stay centered and calm in busy holiday moments.
• Gratitude Meditation– Focus on gratitude for the season’s joys to counterbalance stress and promote a positive outlook.
• Mindfulness in Action– Apply mindfulness to holiday activities like decorating, cooking, or shopping by staying fully present in the moment.

Prioritize Movement:

• Stay Active– Incorporate short, fun workouts like walking, stretching, or yoga into holiday routines to relieve stress and boost energy.
• Plan for Movement– Schedule time for exercise just as you would for holiday events. Treat this time like an appointment that you cannot miss.

Sleep and R&R:

• Prioritize Rest– Keep a regular sleep schedule even with late-night holiday festivities.
• Create and Stick to a Bedtime Routine– Create a routine to wind down from the day’s activities. Turn off electronics at least 1 hour before bedtime, take a nice relaxing bath or shower, do light stretching, read, write in journal, or listen to a sleepcast or relaxing music.
• Take Restful Naps– Take a short nap during the day if it is not disruptive to nighttime sleep.

Manage Holiday Emotions in a Positive Way:

• Acknowledge Feelings– Treat yourself with kindness. Encourage acceptance and nonjudgement. Your words impact how you feel about yourself.
• Connect With Others– Reach out to friends and family especially if you know they are alone.
• Volunteer for a Sense of Purpose– Give back to your community. Helping others has been shown to improve mood, increase feelings of gratitude, and decrease feelings of loneliness and stress.
• Start a Tradition– Start a family or neighborhood tradition.
• Reflect on the Past Year– Make a list of things to be grateful for. Reflect on what went well and where improvements can be made. Make a list of things to look forward to in the coming year.

Reflection can help clarify future aspirations and goals in the coming year.
The goal is for you to approach the holiday season with a healthy mindset and a spirit of balance and well-being. Be well, and happy holidays from the III-A Wellness Team!

 

Jody Jensen Huerta, Certified Health Coach
III-A Health Coach