How to Stay Healthy During the Holiday Season

Here we are coming to the end of another year, actually another decade!

And we are heading into what can be for many the busiest time of the year. This can be a time of great stress, fatigue and even frustration.

We can be extremely busy, on-the-go all the time and therefore can become distracted from our every day health routine. What that can mean is that we may be making poor choices when it comes to the foods we are choosing to put into our bodies.

So during this holiday season I ask you to consider the following…

• The foods or drinks you put in your body
• The time you allocate to be with your family
• The money you spend
• The attitude that shows up when traveling
• The amount of physical activity you get in
• The people you interact with

How do You Make the Right Choices?

Your goal should be to ask yourself questions as you engage in any of the above mentioned activities.

For example, if you are about to consume a variety of sugary treats or an unhealthy meal, ask yourself – “How does this decision serve me? Will it get me closer to my ideal holiday season? Is there a better choice I can make that will help me achieve my goal?”

As human beings, we are often extremely impulsive with our decisions (especially when given a variety of options to choose from!) which is why the holidays are often difficult for most people. If we give ourselves the permission to think, even if only for a few seconds prior to acting, our choices will be more aligned with our vision for creating an ideal holiday season.

Another example would be if you are spending time with family, ask yourself – “Am I showing up as the person I truly want to be in this situation? Will I be proud of the way I acted during this event? What can I do to be the best version of myself regardless of the circumstances?”

The holiday season can trigger many emotions, and most of the stress that gets triggered can stem from family relations. Let’s be honest here, you should not have to apologize or feel bad for having chosen to honor your body, at any time, not just over the holidays!

Here is something you can say to a friend or family member who may mock your choices over the holidays; “I have found a way of eating that makes me feel really good – my pain and brain fog are gone and I feel like I can be a better mom/wife/person, and I hope you can support me on this journey.” Let them know that this is not a fad diet to lose XX amount of lbs, but a new way of eating for you where you now make healthier choices for the benefit of your mind and body.

Many people know they should change their diets but they don’t do it. Why? Because changing the way they are eating is one of the hardest things to do (you know that!), and many people are just too scared to change their diets. So what do they do? They project their own fear on you which is a natural self-defense mechanism, fear can be a powerful trigger of our behavior.

Self-awareness is not easy, but it becomes simpler when you’re clear on your desired outcome. Let yourself be an inspiration for others this holiday season. Hold on to your own power and inspire others with your food choices.

Stick with the Basics

I’m sure you’ve heard this before, but food is fuel for our body. Well actually, it is so much more than just fuel. What we eat becomes us! Everything we put into our mouth is either going to be healthy or harmful. So we can make a choice with every bite. And even if you allow yourself to indulge during this time of year, the basics are really important.

• You can usually control when you eat, so avoid eating food at least 3 hours before going to bed
• Don’t skip meals, if you are hungry EAT! (even if you eat 5-6 small meals each day) But do make wise choices, listen to your body
• Chew your food really well. Did you know that your digestion begins in your mouth? Actually it begins in your brain through the Cephalic Head Phase of digestion when you take the time to be present to what you are eating. So let’s really slow down and do a lot of work by chewing. This will signal the mouth to produce the necessary enzymes to break down that food so that the rest of your digestive system does not have to work so hard
• Fill your plate one time and make sure it is colorful!
• Consume at least 5-6 servings of fruits and vegetables each day

Be conscious of all your “no” foods. These are the foods you know for a fact your body struggles with. Make an informed choice about what you’re putting on your plate. Feeling healthy and energized is always important, and you don’t want to risk being knocked out of action by an inflammation flare-up from something you ate.
And don’t be afraid to ask what’s in the food on your plate so you can avoid your “no” foods and enjoy the rest.

And it important to understand that at this time of year, moderation is key!

Another really great strategy is to stock your freezer with healthy meals. If you plan ahead and either prepare foods that are in your refrigerator OR have a variety of options that have been frozen, it makes it so much easier to ensure you are giving your body what it truly needs for your main meals during this busy season.

And finally, make sure to have some healthy snacks available that you can take with you during your day to prevent you from just grabbing something while out and about. Usually those choices are not healthy ones!

Don’t Have an Empty Stomach When You Get to the Party!

You should never arrive hungry to a function at this time of year!

By having a small, protein/fat/fiber (carb) snack at home before attending a party or gathering prevents that starving feeling that causes you to reach for those quick, processed foods just to fill the gap.

Have you ever found yourself standing in front of the chip bowl and wondering how you ate so many without even noticing? I think this can happen to the best of us!

Even drinking a protein shake before leaving the house or having just half of a protein bar in the car before entering the party will also go a long way to keeping your blood sugar stable. And when blood sugar is stable, you are better able to think clearly and make good choices instead of mindlessly munching!

Prior to leaving your home (or if having people come over to your home), force yourself to consume at least two nutritious meals and one snack so that your stomach will be at least 50% full during the main event.

If you are going to an event and bringing something, I always recommend contributing a food choice that is healthy and enjoyable for YOU! This will guarantee that at least one item at the party will meet your needs and keep you on track. Just knowing there will be a food option that works with where you are in your health journey can literally mean the difference between success and failure for most people.

Watch Out For Those Liquid Calories!

This is an obvious strategy, but one that we must include because far too many people fall victim to liquid calories, again especially at this time of year!

Whether this is eggnog, wine, beer, hard alcohol, or sugary drinks, you should do your best to avoid liquid calories during the holiday season. The best strategy is to stick with WATER. Enjoy some mineral or sparkling water where you can add some fruit to enhance the flavor. (Cranberries and a pinch of cinnamon make deliciously festive water!) I will often choose to bring my own kombucha (fermented tea) to drink. It has bubbles and satisfies my cravings for a celebratory drink.

But if you do choose to enjoy an alcoholic beverage, always pair alcohol with food. Think of the liquid as a starchy carbohydrate and balance that out with some protein and fat.

Have wine with a dinner of grilled salmon (protein and fat), salad (leafy greens are free) and steamed veggies (very low carb) is a great balance that keeps your body on track to burn fat, not store it.

If alcohol is served alone and not with a meal, like at a cocktail party, look for a bowl of nuts (fat) or perhaps a charcuterie platter with meat (protein) and cheese (fat) to enjoy along with your wine.

Even though the balance may not be as good as a healthy dinner, it will help prevent the carb spike and subsequent fat storage that results from drinking alcohol on its own.

Alternatively, drinking a protein shake on the way to the event will also do the trick and allow you to mingle and sip without having to source out a protein source to go with it.

Watch out for Those Holiday Treats!

Yes, it’s that time of year when boxes of chocolates begin to magically appear in staff rooms everywhere calling your name! Then there are all those “festive” desserts!

When dessert is presented to you over the holidays, be discerning and choose one that is either your absolute favourite, or is something you have really wanted to try.

Recent studies have shown that when we indulge in something AND allow ourselves to truly savour it, we are satisfied with a much smaller portion. So don’t eat and feel guilty about it! And when we are satisfied with our indulgence, we are far less likely to view the dessert tray, or that box of chocolates as a challenge. We don’t want to end up sampling as many treats as possible using the “it’s only once a year…” rationale as an excuse. Just pick one thing and truly savor it, allow yourself to enjoy it! You do not have to feel guilty!

Trust me, you will thoroughly enjoy and savour the treat that you consciously search out and look forward to, consciously being the operative word here!

Make Time For You!

While the holiday season is a wonderful time for family, friends, and celebrations, it can really do a real number on your stress levels — especially if you’re not prepared.

I know for many people the holidays are so go-go-go that the day is over before you know it and you feel like nothing has been accomplished. I can certainly remember many years like this for myself! Therefore, I encourage scheduling calm-down breaks when you wake up each morning. There is no time more peaceful than the first few minutes when your eyes open, and my goal for you is that you keep this sacred moment filled with calmness before you head into your day.

Don’t look at your to-do list!
Don’t check your email!
Don’t make a phone call!
Don’t jump out of bed!

Simply take the first 5-10 minutes of each day and keep these reserved for yourself. This is one of my most favorite times of the day for sure! That time between sleep and being fully awake.

Close your eyes, take several deep breaths and meditate or relax. Imagine yourself in a beautiful place, think of a happy memory or visualize yourself succeeding at a cherished goal. I am telling you – this will TRANSFORM your day if you make it a ritual. Have gratitude for the opportunity of being here for another day, and plan to make it a great one!

Also, keep in mind that you can take 1-5 minute long relaxation breaks to calm yourself down at any point during the day. A few moments of conscious, slow breathing can help you when you’re feeling frustrated during the holiday season and beyond. Just find a place to sit quietly and take up to 10 long, soft, slow deep breaths. It is truly amazing what this can do for your nervous system

It is SO important to make time for yourself during the holidays! Try to do something every day to relax and help relieve stress. Consider these options as well:

• Take a walk by yourself to gather your thoughts
• Fill up the tub and take a hot bath with Epsom salts (one of my personal favorites this time of year!) Maybe add a few candles and some relaxing music too!
• Practice yoga, maybe some restorative or supported poses to help you unwind and restore yourself

Remember stress relief comes in many forms,  there is no one right way to relax. Do what you enjoy and what works best for you.

Watch Your Sleep Routine

It can be tempting to stay up late and keep the party going sometimes during this time of the year. However, getting a good night’s sleep is so important for your health! Sleep is your body’s way of rejuvenating itself after a long day and many people find that they need extra sleep in the winter when days are shorter. I know I certainly do!

Remember to limit your use of electric lighting after dark, as your sleep hormone production responds to light. When working on a smartphone, tablet, or computer make sure it’s in ‘evening mode’ which adjusts your screen lighting to the time of day and creates an amber hue on the screen after dark. There is a great download called FLUX that will regulate your computer for you based on the time of year to change the blue light to amber once the sun goes down.

Another way to support healthy sleep patterns is to incorporate a supplement like Magnesium. Or to have a calming drink like chamomile tea or golden milk before bed.

Trust me, I know it can be difficult to put your work down, turn off the TV, or take a break from social media. Despite our frequent use of electronics, detaching yourself from these for the sake of a healthy sleep pattern is just one of the reasons to take time away from social media.

You could use the time away from screens to relax with the family and friends you don’t see at any other time of the year. Or perhaps read a few chapters from a favorite book before going to sleep.

Make the Right Choices

Yes, the holidays will be stressful!
Yes, you will be exposed to tons of food!
Yes, you might need to spend time with people you do not enjoy!
Yes, travel will be exhausting!

But this year will be different because you are prepared to put your health first.

Prove to yourself you CAN DO IT and watch what happens to all of the goals you set for yourself in your life.

I know you have what it takes to make this holiday season different!

Enjoy the holidays! Whether it’s an office party or Christmas dinner with your family, think of this as just one meal happening, on one day, and do your best not to get all stressed over it!

So whether you choose to stick to your health plan or decide to make it an “off-plan” meal, make sure you enjoy it. Do not allow yourself to feel guilty, because in a few hours you can get yourself back on track again!

Have Gratitude For Your Body

Appreciate Your Body, Your Health, and all the People Who are there to Support You!

Have gratitude and be mindful of your blessings. Give thanks for all the wonderful and supportive people in your life. And have deep gratitude for everything that fills you up and brings you joy.

This is yet another great way to relieve stress over the holiday season! And knowing you can’t avoid stress entirely, be kind to your body. Remember the stress and relaxation techniques mentioned earlier.

Consider all of the steps you’ve taken so far on your health journey / or the steps you intend to take as you work towards achieving optimal health this holiday season. It truly takes a lot of courage and perseverance to keep up with a protocol or to continue incorporating dietary changes long enough to turn them into a habit. But you’ve got this! You can do this and most importantly, you can be proud of yourself for doing it!

Take some time over the holidays to be truly thankful and grateful for all of the people in your life who love you unconditionally and support you through challenging times in your life. I hope that your family and closest friends will always be there to support you on your own personal journey towards achieving a healthier lifestyle.

Take time to appreciate YOU and your body for all it does for you.

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Your Nourishing Nutritionist,

Lynne Bowsher

Nourishment for body, mind and spirit

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