Enjoying yourself and avoiding the Holidaze
If the holidays really set you back in your physical health, I invite you to take a few minutes and decide what will be most helpful for you this season. The truth is, we ARE at a serious disadvantage when it comes to staying healthy after Halloween:
It’s dark and we’re less motivated to exercise and get outside – two significant things that keep us mentally well and therefore feeling optimal in our bodies. Limited sunlight can also lead to seasonal affective disorder (SAD) which keeps us in slump mode. It’s hard to go through the motions of preparing nourishing meals and moving our bodies when we feel blah!
We are bombarded by possibilities for sugar, and there are many seasonal junk foods we don’t want to miss out on! Limited flavored popcorns, special edition cookies, holiday coffee drinks, and traditional desserts that are only made in November and December. Sugary treats are also a common gift to give and receive.
We’re busier. There are get togethers to plan and attend, last minute work deadlines before vacation, gift and food shopping that pulls us to 10 or more different stores in opposite directions. Healthy habits and self care gets pushed off the daily schedule.
We’re reminded of loss or family conflict and may have to make a lot of tough decisions navigating through a time that typically has a lot of family expectations. Sounds like a recipe to take it easy, check out or self-medicate - and I don’t blame you.
When we acknowledge the larger forces at play, it’s no surprise we feel more vulnerable now. But if you know that every year you get into a pattern of losing control and promising yourself you’ll find or implement the solutions in January, let’s try a new approach so the pendulum doesn’t swing so far.
The most important thing is to realize that you don’t have to make that many sacrifices to be well. Many people think that the only way to maintain their weight/feel/body image during the holiday season is to stick with the same workout routine and maintain a squeaky-clean diet and we have to give up fun and relaxation to stay healthy. Our bodies are actually more forgiving than this, and adopting an all-or-nothing mindset makes us crrrrrrazy and stressed or is just flat out counterproductive. Being healthy isn’t about “being good” for as long as possible or to have frequently “good” periods in a row. Instead, being healthy is mindful intention and enough follow through that there aren’t significant consequences (hence the image of a pendulum). That being said, I’ve found that it’s too maddening to take it day by day so consider taking it week by week.
And keep in mind balance looks like a million different things, and ultimately you need to learn how you want and need to engage with your life. The want:need ratio.
ACTIVITY: Spend 10 minutes making a list of what “balance” means to you. Zoom out and consider how your needs change so balance is something different every year, week month, season, year, and phase of life! Use your observations about other people to help inform how you have different needs from them. From this activity, you’ll learn ways that you subconsciously come into balance, and opportunities to come into balance more often because you’re holding back. Why? You already know how to do so much to take care of yourself. Good job!
In summary, the more you embrace the micro-adjustments, the more you see that you don’t have to throw good health out the window at holiday time. I hope these holiday tips help you to hone how to have fun, ditch the sacrifice mindset, enjoy yourself, but stay well. The only reason you get to New Years and feel like you’ve been hanging out in Poopytown is when you haven’t been paying attention to what it really means to “have it all”. You are more capable and motivated than you think to continue to invest in your health!
~ HOLIDAY TIPS ~
Question your scarcity mindset. Let’s get the woo-woo out of the way here. The more you can recognize your discomfort about there not being enough food or alcohol, the less you’ll engage with needing to pile it on. Name it: what do you feel you don’t have enough of right now?
Don’t take everything from the buffet just because it’s there/it’s the one time of year it’s served/to please the chef. Eat what you want – you might surprise yourself with the difference between what you want in the moment and what you thought you want. It may still include everything, but maybe you don’t actually want stuffing this year!
Eat slowly, especially treats and what’s decadent. Sometimes we eat fast or even dissociate because we don’t want to admit to ourselves what we’re eating. This can lead to overeating, physical discomfort, or feelings of shame or anxiety about being out of control. Give yourself permission to enjoy your meal. Eat slowly so it really hits the spot! Bonus: you’ll likely eat less by allowing yourself “more”.
Other advice has been to not stand next to the food table because you’ll mindlessly reach for food as you talk. But my tip is to stand next to the food table first thing, before you eat! Allow yourself to take in the sights and smells that get digestion working and help you to decide what you really want. Serve yourself one, satisfying plate and then get outta there! And if your party only has small plates, make a deal with yourself to make two very satisfying plates and plan it out.
Do not skip breakfast and do not go to a food event on a completely empty stomach. True, that a snack right before you go would take away that initial enjoyment of FEAST after famine. So try to eat 2 hours before you go – the best of both worlds: gradual building hunger and appreciation without desperation.
Mind the drinks. Alcoholic or not, beverages pack the caloric punch. Also, keep in mind that the more alcohol you consume, the less likely you’ll make good choices in food. And conversation.
Step it up. Walk to the party, take a walk break, or do 15 squats in the bathroom if you need to. You may think you’re looking forward to a day you had a good excuse not to go to the gym, but your body wants to move throughout the day so give it what it wants.
See how you can enjoy those veggies just as much or more than the junkier options. We make assumptions that junk foods are more delicious, yet everyone raves when they’re in a situation where they sink their fork into a good brusselsprout or their spoon into a curried squash soup. Challenge your assumptions!
Notice your posture and breath. The more you stay in touch with your body, the more integrity you will have at your event. Not only will you make the best food options but also, if you can get triggered by family, you’ll need those secret and silent tools to turn to when someone pushes your buttons. You have full permission to tune someone out and politely nod along if what you need is a full body scan to center. Relax your hands, your jaw, breathe into your side and back ribs, and feel the ground beneath your feet.
That’s a wrap. I hope these are helpful for this holiday season and beyond. And be sure to check out the recipes on this blog if you are hosting!
