Here we are amidst the final few weeks of the crazed rush of the 2011 Holiday season! Already many will find themselves in the clutches of sugar and fatty foods, everywhere they turn, there are piles of cookies, warm sugary coffees, heaps of decadent fudge, and colorful dazzling meals.
Perhaps it isn’t the vast display of beautiful fattening and sugary foods that has you turning toward these irresistible munchies, perhaps it is the high levels of stress, media and retail demands for “more”, obligations for parties you just don’t have time to attend, and decorating that you no more put up then have to turn around and take back down. Adding these additional duties to your already stressful life may have you under a lot of pressure and stress, leaving you feeling defenseless and tired, turning toward caffeine and sugar to help you gain energy you don’t really have or seeking shelter in a few moments of sweet retreat.
You might be struggling with one, or both, of the above scenarios, but you don’t have to. Following a few simple rules from now until the end of the season, may make each decision a little easier, the stress a little lighter and the holidays a little more enjoyable!
- Slow Down – This is possibly the most important thing you can do. Consciously slowing down forces you to be more focused on the food you are choosing, chewing slowly enables you to enjoy each morsel; which allows your body to register that it is satiated. This awareness will help you to stop when you are full. Being present and sitting down when you are eating will help you to avoid mindless eating which quickly leads to over stuffing yourself with junk food.
- Allow yourself to enjoy – A good rule of thumb is the 80/20 rule. There is so much pressure around food for many of us that this restriction can easily lead to overindulgence, secret eating, binge eating, and more. I always tell my clients to enjoy themselves, if you see foods you love on the table, treat yourself to these foods. The release will feel liberating, combined with the first rule, will allow your body and mind to fully enjoy your treat and feel satisfied. It is much easier to then choose more healthfully if you feel you haven’t “broken” any rules or totally blown your diet by this indulgence.
- Veggies, veggies, and more veggies – creating a healthy balance around the holidays is easier if you increase your vegetable intake. Cooked or raw, vegetables provide you with much needed nutrients including vitamins A, C, E, K, folic acid, calcium, and many phytonutrients science is just beginning to understand. Adding in a wide variety of vegetables in many colors enables you to intake an array of nutrients that will naturally keep you well and your spirits lifted. Examples include: broccoli, cabbage, kale, tomatoes, sweet potatoes, and onions.
- Hydration – I find that this time of year, I am always seeking something warm to drink. This feels natural as it’s cold outside, however, this often leads to overconsumption of coffee and caffeinated tea. Both coffee and tea are extremely dehydrating. Keeping your body hydrated is a great way to ward of feeling tired and stressed as well as the best way to stay balanced and healthy. If you are like me and are seeking warm fluids, opt for warm water. If this doesn’t sound appealing, add ½ teaspoon honey or fresh lemon juice for flavor.
- Find ways to relieve stress – the levels of stress around the holidays are extremely high, for many reasons including the ones I mentioned above. Being able to control the stress effects on your body will enable you to better engage and enjoy your holidays. Ideas for stress relief include – movement – exercise, yoga, running around your living room with your kids, and going for a walk. Bring movement into your day whenever possible. Getting outside for fresh air and sunshine is ideal, even if it is for brief 10 minute intervals.
- Breathe – when I am really tense, I hold my breath. This is interesting as sometimes I suffer from panic attacks where I simply cannot catch my breath. Interesting catch 22 if you ask me. However, practicing breathing techniques can really help calm and center your mind, prevent anxiety and panic attacks, and help give you time to appropriately assess any given situation. This practice alone may help you get through each of the coming days with much more grace and enjoyment. A great place to find such techniques is on U-tube – try looking for John Douillard for his one minute breathing practices are greatly helpful to me.
The holidays are meant to be a time of celebration, with friends and family. With modern day societal pressures, the many lists of to-dos, shopping lists a mile long, grouchy people at every turn, financial pressures more than we should bear, social engagements every spare minute, sugary treats and butter smothered breads, this festive season quickly turns into a night mare. The stress alone is too much for a single person to tackle without tools. Add a restrictive diet, calorie counting, and guilt and you have a catastrophe on your hands. Enjoy your holiday with less stress and a happier less guilty conscious using these tools, stick with them, and you may find yourself in January with many less weight centered resolutions!
Have a very happy Healthy Holiday!
Tammi Hoerner is an AADP Certified Health Coach who supports busy professional women in reaching their greatest health and lifestyle goals, one step at a time, through personalized programs focused on the individual. For a FREE one hour consultation with Tammi, call 303-736-9023.
