Deck the Halls with... Healthy Holidays!

DECK THE HALLS WITH… HEALTHY HOLIDAYS!

Does Christmas make you feel all warm and fuzzy inside like your hot chocolate does? Or maybe you feel like Santa has the right idea, only visiting people once a year? Perhaps you’re making your list and checking it twice, throwing together family holiday recipes yet simultaneously losing sleep, routine and balance. Maybe all this is happening as you drain your bank account from endless gift purchases, entertain a multitude of guests and ‘stress eat’ those sugar cookies.

We totally get it - the holidays can be a difficult time for some but there are steps you can take to make them more enjoyable. It is possible to take care of your mind and body with healthy habits so you can rejoice in this festive time of year to the best of your ability. With a little intent, it is possible to stay healthy on so many levels during the holidays.

MANAGE STRESS

Without question, travelling, excess time with loved ones and/or not enough time with them can make your stress levels higher than your credit card bills after Christmas. Regardless, you have to be gentle with yourself during the holiday season and manage your stress levels. Pour yourself a nice cup of herbal tea. Chamomile, lavender, passionflower and rose teas are very soothing and can take the edge off - and drinking herbal teas also increases your daily water intake. Try to practice deep breathing/meditation for a few minutes before or at the end of your day. Do five minutes of stretching or try yoga to dial down the stress a few notches. Consider increasing foods that are higher in B vitamins to support the body under stress such as whole grains, legumes, dark leafy green vegetables, fruits and eggs.

KEEP MOVING

Make it a goal that you keep your body and mind healthy and active always - but especially during the holidays. Try going for a 20 minute walk every day to get fresh air, clear your mind and give your cardiovascular health a boost. In a pinch for time but still want to work out? Try HIIT (High Intensity Interval Training) to burn more calories in 30 minutes or less. Want to get the whole family involved in something active? Going for a family hike is a super fun way to spend time with them as well as provide a more active alternative to binge watching Christmas movies all day. Build a snowman or make snow angels (if you get snow!). Get out for a walk and take in the beauty of the holiday lights on your street. There’s so many entertaining things you can do to keep you and your family moving during the holidays.

FOCUS ON THE NOW

During this holiday season, try to enjoy your family moments. We’ve definitely all been there - rushing through the day trying to tackle each item on our to-do lists. Just remind yourself that the holiday season only comes once a year - so savour the moments you have with your loved ones as there will always be mountains of tasks on the to-do lists. It’s certainly important to get through your tasks, but also to find pleasure in the process of getting there. Focus on traditions that mean something to you and your family - perhaps building a gingerbread house, decorating your tree or merrily singing Christmas carols together in very off tune voices.  If you don’t have any traditions you look forward to, focus on creating some new ones that serve you and your loved ones.

BE MINDFUL

We’ve all heard of mindful eating, right? Mindful eating can be viewed as the opportunity to pay attention to food and bask in its glory moment by moment. Sounds easier said than done when you’re in the midst of hangriness, chasing the kids as they wrestle the Christmas tree - all while scarfing down your plate of food. 

Mindful eating gives you a chance to experience the variety of textures, aromas and flavours from the food. It allows you to enjoy the feast but also to pay attention to when your tummy tells you it’s full. Mindful eating gives you an opportunity to stay in the moment and relish the food in front of you. Slowing down and being mindful with your food enables you to chew properly - which is also helpful for your digestion, nutrient absorption and fullness levels.

Being mindful of the food choices you make gives you the power to make healthier choices and to be more conscious of the foods you are consuming. It can be tempting to stack up your plate so high with ALL the holiday food. Before you do that though, pick a few things you’d like to try first and then come back for more - if you’re not full by that time. Also, you can fill your plate with fruits and vegetables before going overboard on entrees and desserts. If you are heading to a holiday party and you know there will be lots of food - snack on some healthy treats before hitting up the party.

GIVE LOVE TO YOUR IMMUNE SYSTEM

We all know the holidays can induce stress.  Stress teamed up with excess amounts of sugar consumption and germs floating around in the air can wreak havoc on your immune system.  

One of the best ways to stay healthy and strengthen your immunity is to choose foods that fill you with nutrients. Try to make a habit of ‘eating the rainbow’ to kill off free radicals and to create a stronger immune system. Eating the colours of the rainbow is also a fabulous way to increase more fruit and vegetable intake. Try adding red bell peppers to your salads as they have twice as much vitamin C as citrus fruits. Increase your fruit intake in general during the holiday season not just for extra vitamin C, but also because they are the perfect alternative to the sugary treats that may be calling your name.

Vitamin D is also crucial to immune function and assists in regulating the body’s immune response - so eat foods like mushrooms, salmon and eggs. Zinc is also essential for healthy immune function so incorporate foods such as shellfish, poultry and beans. Also increase foods like celery, watermelon and cucumber as they have a high water content - and water is essential for eliminating toxins and bacteria that are causing infection.

DON’T LEAVE OUT ‘YOU’ TIME 

It’s tempting to want to spend every minute during the holidays with family - but don’t forget to take some time out for yourself! Get out for a 20 minute walk during the day. If you’re tired, listen to your body and take a break from certain holiday events or parties. Focus your energy on the people who fill you with love and joy. And when the party’s over, try to get proper rest. This time of year can bring on a lot of stress so remembering self care will support you during these times. Listen to your body if you think it’s tired or if you feel you need more of certain nutrients. And if you’re craving pie - don’t deprive yourself. Nutritious foods are good for the body but that one piece of pie can also be good for the soul.

BE A KID AGAIN

Probably one of the most beautiful things about Christmas is seeing the sheer joy that it brings to children.  Learn from them during the holidays: don’t take anything too seriously and laugh more. If you have kids in your family, spend some time playing with them. You’ll not only feel their Christmas spirit but you’ll likely be able to appreciate the small things around you like they do. Put your planner or schedule aside and spend some time laughing with them. Laughter is a powerful stress reliever. Also, living life through the eyes of children can definitely bring more holiday cheer.  And who says you are too old to be excited for Santa?

ENJOY AND BE EASY ON YOURSELF

It’s so easy to get caught up in the holidays and either over do things or not feel like you’ve not done enough. For some, the holidays may not be as pleasant as it is for others but ideally we would find little moments of joy throughout the season. Whatever your stance is on the holiday season, don’t beat yourself up if you’ve ‘thrown off’ your diet or feel like you’re ‘off track’.  You have not failed because you have dabbled in some holiday treats or an eggnog here or there - so try not to get your tinsel in a tangle. Whether you decide restricting yourself from those Christmas desserts is a good or bad idea, remember that life is meant to be treasured and you have not made Santa’s ‘naughty list’ if you’ve indulged in festivities.  Life is short. Eat the Christmas cookies (maybe just a few). After all, Christmas cookies and happy hearts are how the holiday season starts.

BE REALISTIC

This holiday season, think about your wellness goals and give yourself permission to make them realistic. Do you stick to meal plans every week? That’s great news - but be easy on yourself if it slips through the cracks for a few days during the holidays. 

Are you trying to lose weight? Consider that the holidays may be a bit of a trickier time than the rest of the year for achieving all your weight loss goals. It’s totally understandable if your fitness goals or nutrition routine are not perfect these next few weeks.  Instead of aiming for massive weight loss this month, ask yourself if you are okay with maintaining your weight while following your exercise routine during the holidays.

While creating and keeping healthy habits is necessary, it’s also just as imperative to be easy on yourself and give yourself a break from time to time.  So if you overindulged on the pecan pie or Yule log - let yourself know it’s okay. You’ve likely gotten off track before with your wellness goals and you’ve managed to get back on track, so you can do it again. The holidays come and go quickly -  so try to appreciate them instead of self sabotaging for not following your meal or workout plan.

DO WHAT’S MOST CONVENIENT

Christmas cooking and baking can mean hours picking out recipes you think the family will love, more hours shopping in the grocery store and even days or weeks of cooking and baking. If you’re trying to do this all on your own, remember that you can delegate and ask for help. Ask your partner to make some grocery store runs, ask your friends to help wrap gifts and your kids to tidy up before guests come. We know that you’ve got a lot on your plate though so if you don’t want to wait in grocery lines to gather your ingredients, consider our holiday graze boxes. The holidays are a time where there should be comfort and joy so if you feel like you’re running ragged and joyless, we’ve totally got you covered. Get in touch with us and we’re happy to help make your Christmas merrier with yummy food.

So give yourself some reasons to find joy during the holidays but also with the intention of staying healthy. And remember. Wherever possible, keep calm and jingle all the way.

Written by Amber Bechard, student of IHN. 

Amber is a sales enthusiast who has a passion for laughter, wellness and writing.