MYB EPISODE 10: SETTING YOURSELF UP FOR HEALTHY, HAPPY HOLIDAYS
In this episode, we share our best tips and strategies for navigating the holidays in a way that makes you feel healthy, joyful, empowered, and connected.
STEP 1: Get clear on how you want to feel throughout the holiday season, as this will guide your decisions. Be sure to write your own list!
Examples:
- I want to feel healthy (good digestion, not inflamed, not bloated)
- I want to feel in control of my choices
- I want to feel peaceful and rested
- I want to enjoy some special foods without feeling stuffed or out of control
- I want to feel connected to the people I genuinely care about
- I want to feel in alignment with my long-term health goals
- I want to feel a part of the festivities rather than the one who does all the work
STEP 2: Create an action plan to ensure you feel how you want to during the holidays
PROTECT YOUR TIME & ENERGY
- Say yes only to events and people that matter
- Ask for help and don’t be a martyr
- Schedule movement/exercise every day, including on holidays
CREATE A NUTRITION SAFETY NET
- Add veggies and protein to all of your meals, especially breakfast, even on holidays
- Talk with family or friends prior to gatherings so there is no pressure to eat something you’ll regret.
- Make healthier versions of your traditional favorites. There are Paleo, gluten free, and junk free versions of every recipe.
- Decide in advance you aren’t going to eat foods you’re sensitive or allergic to. It’s not worth it! If in doubt, don’t be embarrassed to ask what’s in a dish.
- Make a per-event or per-week alcohol budget and stick to it. Alcohol has a huge impact on our biochemistry, body composition, sleep, , energy, and choices
AVOID UNNECESSARY STRESS:
- Set a budget and stick to it. Give consumable gifts like food, time, and experiences.
- Don’t load your counter-tops with cookie exchange cookies and other temptations
- Don’t let other people’s personalities and quirks trigger you. THEIR CRAZY IS NOT YOURS TO CARRY. Other people can’t make you feel any way you don’t allow.
SLOW DOWN AND OWN YOUR CHOICES (#adulting!)
- If you’re in the mindset that this is your one big chance to indulge because you have to go back to being good tomorrow or on January 1, you’re much more likely to overeat and feel miserable.
- Remind yourself: This is not the last piece of pie, pile of potatoes, or glass of wine I get to have because I am an adult.
- Don’t load your counters down with goodies that tempt you and that make real food unappealing. This creates the need for willpower and that’s exhausting. Surround yourself with healthy delicious food that makes you feel amazing and plan indulgences mindfully and elsewhere.
- Own the pause. Before indulging, ask yourself:
- How will I feel about this choice in an hour?
- On a scale of 1-10, how special is this? Is it worth it?
- Could I put my fork down now and feel pleasantly full but not stuffed?
STEP 3: Decide how you want to feel AFTER the holidays:
- I was honest with myself and didn’t make excuses for my choices
- I made conscious choices and was mindful about indulgences that were worth it
- I made sleep and exercise a priority
- I set healthy boundaries with my time and my relationships
- I said no to things that weren’t a priority for me
- I don’t feel compelled to go on a restrictive diet!
Here’s to creating a happy, healthy, joy-filled holiday season!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast