Holiday season is in full swing. The whirlwind of shopping, decorating and celebrating will continue through the next few weeks. It's the time of year that simultaneously lifts our spirits and challenges our healthy habits.
All of us will come face-to-face with sugar-laden treats at parties, in the break room at work, or delivered to our doorstep by the enthusiastic baker who lives down the street. Many of us will encounter snarled highways or delayed flights as we travel to spend time with loved ones. Some of us are also wrestling with year-end deadlines at work or the malaise brought on by brutal weather and early sunsets.
Holiday Thrive Guide
My holiday gift to you are proven techniques to help you sail through the holidays with ease. They are simple to do and easily fold into a hectic schedule.
Your Survival Guide
With a little intentional effort, we can embrace all the pleasures of this joyous season. These practices will help you reduce stress and resist overeating.
1 Intentional Breathing
Stress causes our respiration and heart rate to accelerate. Slow belly breathing has an immediate calming effect on the autonomic nervous system. Intentional breathing is available to us anytime, anywhere—sitting in traffic, standing in line or seated across the dining table from your drunk uncle. This 2-minute guided breathing session includes breath retention and longer exhales—techniques that enhance the sensation of relaxation.
Deep breathing is not only effective at dispelling stress in the moment. Practicing intentional breathing every day--whether you feel stressed or not--builds resilience. Over time, things that you used to find annoying won't bother you as much.
2 Intentional Nutrition
We are more successful when we focus on what we want to experience versus what we want to avoid. Instead of struggling to resist tempting holiday dishes, focus on eating at least 5 servings of fresh fruits and vegetables every day. Stock up on apples, pears, carrot sticks, leafy greens, oranges, grapes, pineapple, cauliflower, celery, cucumbers and berries.
Feeding our body well makes us less susceptible to unhealthy temptations, plus the fiber in fresh produce dampens the insulin response if we do indulge. It’s especially important to consume fresh produce (without the ranch dressing) before attending an event that includes heavy hors d’oeuvres.
Although raw produce provides some protein (a single navel orange contains 1.27 grams), add raw, unsalted pumpkins seeds or nuts—such as almonds, cashews, or pecans—to your salads. A little bit goes a long, though; although nuts are leaner than animal protein and higher in unsaturated fat, they are also a source of saturated fat.
3 Intentional Movement
Physical activity is another effective method to release the symptoms of stress. Since winter weather is not conducive to outdoor activities, try the Blowout technique or dancing to get your blood flowing in the comfort of your home.
Hundreds of studies have concluded that tapping on acupuncture points relieves symptoms associated with post-traumatic stress disorder (PTSD). Research conducted by Peta Stapleton, PhD has demonstrated that tapping also alleviates cravings in people with food addiction. Tapping helps me resist my weakness for potato chips! Use this 7-minute guided tapping session to promote inner peace and boost your willpower.
4 Intentional Hydration
Make a plan to drink more fluids—particularly water. Adequate hydration is essential to good health whereas dehydration intensifies cravings for sweet foods.
The recommended daily fluid intake varies by individual, activity level and time of year. Harvard Medical School recommends 15.5 cups of fluid for men and 11.5 cups for women. Keep in mind that all beverages—plus the fluid in fresh produce—count toward our daily intake so you may need to drink only 4-6 cups of plain water. Avoid beverages sweetened with sugar or artificial sweeteners.
With the holiday festivities looming large in the windshield, we may not be giving much thought to January. But, just around the bend awaits a new year and the well-intentioned resolutions that traditionally accompany the first month.
Not only will the practices carry you through the holidays, they can elevate your health all year round. Why wait until January when you can start today?
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