food, nutrition, Personal wellness, Uncategorized

Last Minute Holiday Health Tips

The Holidays are Here…

Cue the Sleigh Bells and Stress Eating!

Three days until Christmas; 10 to the New Year! If you’re not feeling the pressure and stress, you might be superhuman. Even the most prepared and organized person will be experiencing some level of stress and overwhelm as they try to get it all done.

As you make those last-minute shopping trips, bake those final batches of cookies and wrap the gifts, I want to remind you not to forget about YOU.  A stressed, distracted, worrisome YOU is going to miss out on the fun and joy of the holidays. So, read on for my best tips for beating stress, finding time for fitness and focusing on good nutrition over the next week.

Stress and Overwhelm!

Let’s start here because if you get stress and overwhelm under control, you can focus on eating well and finding time for exercise.

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Photo by bruce mars on Pexels.com

A recent study found that 88 percent of people feel stressed when celebrating the holidays and the average couple will have seven arguments throughout the season. Um…only 88 percent? Only seven arguments? Maybe it’s just me but I could see those numbers climbing a bit higher as the holidays get closer.

While I’m not a mental health expert or life coach, I am trained in the science of behavior modification and how to break unhealthy habits. And, stress can be the result of negative, unhealthy habits like procrastination, over commitment and lack of delegation.

Here are my tips for rewiring  habits to be more productive and healthy and avoid the mental and physical exhaustion:

  1. Get it all out of your head and onto paper. Real paper. Not your phone notepad. The very act of writing helps you focus on what needs to be done. Write down EVERY LAST THING that you need to do from now until New Year’s Day. Every task, meeting, event, etc.
  2. Highlight the THREE things that only you can do and must be done by you. That’s your to-do list.
  3. Review the rest of the list and either ELIMINATE OR DELEGATE. Stop being superwoman. Once you’ve eliminated or delegated, cross off the items and focus on your top three.

Fitting in Fitness

If you don’t have a plan for exercise for the next few days, listen up! I’m going to make this super easy.

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  1. Take out your calendar…on your phone, in your planner, etc. Open it up and see where you have 30 minutes each day over the next 4 days. You have it – you may just have to look hard for it. This may mean getting up 30 minutes earlier or bowing out of something you didn’t really want to attend (remember my eliminate tip above?).
  2. Now that you’ve found that space, use time blocking to make it happen. Time blocking is simply scheduling your to-do list on your calendar. You block off the time you’ll be working on a specific task ahead of time, and then during that time, that’s all you focus on. A digital calendar works best because you will get reminders when it’s time to start and when you have a new task coming up.
  3. Finally think through what will stop you from exercising and create a plan. Undoubtedly, something will come up over the next few days. What are the barriers you might face? Think them through and create a plan. Enlist your significant other or kids to help if it’s something they can do.
  4. Once you’ve thought through all the pitfalls, you should have a pretty ironclad plan. Now, tell someone. A spouse, friend, colleague. Accountability is key to accomplishing any goal.

Food for Thought

This is the big one! Food contributes to 80% of our overall health. You really are what you eat.

So, first things first. You need to think through your food events. Where are you going to be? What might the menu consist of? You know these things…your family and friends are pretty predictable. If grandma has always made her famous jello pretzel dessert (it’s a thing, Google it!) then you can assume you’ll be faced with jello pretzel dessert. Here’s how to navigate the day:

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  1. Determine what you can control by bringing food or offering to help in some other way. Bring a healthy side or appetizer. Offer a healthy recipe if your mom is stumped on how to make sweet potatoes for the 900th time.
  2. Go prepared for the worst. Assume it will be a delicious storm of sugary carbs and heavy sauces. If it’s not, you’ll be pleasantly surprised. If it is, you will be prepared.
  3. Eat ahead of time. Do not SAVE YOUR CALORIES for one big meal. You will be starving and self-control will be tough. Eat a good protein packed breakfast or lunch with healthy fats. Both protein and fat keep you fuller longer than carbs.
  4. Drink a ton of water before, during, after…water keeps your digestive tract moving and keeps you full.
  5. Tips for eating healthy-ish
    • Steer clear of the crackers and chips on the appetizer table. Go for veggies and dip/guac, shrimp, cheese and smoked meats, deviled eggs, nuts.
    • For dinner, start with half your plate filled with veggies and fruit (but not the sugary and processed kind). Think: Salads, veggie trays, roasted veggies, fresh fruit salad, etc.
    • Make the rest of it protein and healthy fats. Ham, turkey, prime rib, seafood. Make sure it’s not covered in breading and fried.
    • Save your carbs for the good stuff…wine, desserts. Not bland dinner rolls and crackers!
  6. When it comes to cocktails, beer and wine…go slow. For every alcoholic drink, have a glass of water in between. Clear liquors with club soda are the lowest in calories and carbs. Light beer is best. Wine is fine but watch the pour (4-6 oz. is a standard pour) but most glasses are much larger.

You’ve Got This!

So there you have it. My tips and strategies for a healthy and stress free holiday. And, I know you can do this!

One last tip: if you find yourself caught up in stress or other drama, just step away, refocus, breathe and remember what’s important. Family. Friends. Laughter. Being together. If you eat too much, forget to buy Aunt Susie a gift or use the treadmill for just hanging up clothing this next week, it’s ok. The world will keep on spinning and you will be fine.

Finally…it wouldn’t be the holidays without a few gifts from me!

First…my Healthy Holiday Cocktail Guide is online and ready for you to download. Grab it here!

Next, if you need that extra wellness support in the new year, jump into my free Facebook group  for professional women.

Finally – If you are ready to really kick all the unhealthy habits to the curb in 2019, I invite you to check out my Little Black Dress Project that kicks off January 7! It is a 6-week online program that includes: nutrition, fitness, and confidence building work! Read more on my Little Black Dress page. And, save $100 with coupon code LBD100 at check out.

Wishing you all the best this holiday season and looking forward to all good stuff the new year has in store for my friends, family and followers!

xoxo

Niki

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