5 Healthy Habits to Support You Through the Holidays
Did you know that stress levels spike in about 38% of people during the holiday season?
For many of us busy women, this time of year feels like a whirlwind of commitments, from hosting and attending holiday parties, to gift shopping, travel, family get-togethers, and all the hustle and bustle. It’s no surprise that self-care can fall to the bottom of the list during this time of year.
A gentle reminder, my friend, that ignoring your health and wellness during these seasons only makes it harder.
It's so easy to let the space between Halloween and New Year be a time when you let *all* your healthy/supportive habits lag. It's dark, it's cold, there are so many extra to-dos.
And yet, it doesn't have to be all or nothing. Find small habits to be imperfectly consistent. Get steps in, pick up some weights, prioritize protein, add in a veggie, drink water. We don't have to "crush our goals" before the end of the year, but we also don't have to wait until January, either.
The good news is - I got you.
You don’t have to add to the stress to stay healthy and you can still celebrate to the fullest!
I have 5 core, intentional habits that will keep you strong, energized, and calm while still enjoying everything the season has to offer.
Small consistent habits lead to big results.
HABIT 1: PLAN SMART FOR PARTIES
Fueling yourself with quality foods and staying hydrated will keep you energized and nourished - both help us make choices that are aligned with our health goals.
When you have an event to attend, here are 3 steps to success:
Have a protein focused mini-meal before the event.
Ditch the idea we need to “save” calories before a party. Before you leave your house, have a protein focused mini-meal like a smoothie with protein powder, frozen spinach, flax seeds, and a little nut butter. You could also opt for some simple hard boiled eggs chopped with cucumbers, chickpeas and a drizzle of extra virgin olive oil.
Bring a healthier dish to support how you want to feel.
Offer to bring a veggie forward dish or a healthier sweet treat. This way you know you will have an option you will enjoy and feel great about. Click here for my brand new Healthy Holiday Table: Recipes to Celebrate and Nourish book - its your healthy holiday hotline with 30 pages packed with delicious, crowd pleasing recipes and tips for feeling your best!
Use my mantra: “Eat what you love and leave what you like.”
Choose 1 thing you absolutely love and enjoy every bite and you can pass on the rest.
HABIT 2: BUILD IN MOVEMENT THROUGHOUT THE DAY
Movement is key for boosting energy and metabolism and managing stress. If a 30-45 minute session is not doable, meet yourself exactly where you are and opt for quick bits of movement, I call “exercise snacks”, where every 5-10 minute chunk counts!
Prioritize strength training whether it’s at a group exercise class or your own bodyweight moves like squats and pushups in your living room. Building and maintaining lean muscle mass is key! A few more ideas to weave into your day: Get outside for fresh air and a walk, have a festive dance party with your kids, or work in grounding yoga stretches before bed.
BONUS: Aim to do some type of movement within 30 minutes of eating. Not only does this help digest out food, but our muscles are sugar sponges. When we use them (they contract and activate) after a meal, it helps balance our blood sugar, which is vital to improving energy and mood, amongst many other things.
HABIT 3: PROTECT YOUR SLEEP
Skimping on sleep and restful moments has a ripple effect - it’s the fast road to burnout which leads to everything from dysregulated hunger hormones, weight gain/difficulty losing weight, and chronically elevated cortisol levels from stress and remaining in “tired and wired” mode.
Developing a solid sleep routine will ensure you feel refreshed and recharged each morning.
Try these 2 simple tips:
Create your bedtime routine (just like you do/did for your kids) - have a warm bath or shower, limit screen time, and enjoy a warm cup of tea such as valerian, lemon balm or chamomile.
Create an ideal sleep environment - studies show we get the best rest in a cool environment with no light. I love these eye masks to block light (which studies show can lead to lower cortisol levels and thus help with weight management, pretty neat, right?) and they also make a great holiday gift!
HABIT 4: AIM FOR AT LEAST 30 GRAMS OF PROTEIN AT EVERY MEAL AND HYDRATE
Want to say goodbye to sweet cravings, being hungry an hour after a meal, and mindless snacking?
Boost your protein and stay hydrated with electrolytes! Both will keep us full and satiated and improve focus and energy.
My favorite fast and easy ways to boost protein intake:
Add hemp hearts! I call them “sprinkles” and they can top anything- salads, soups, smoothies, and even in my burger/meatballs.
Add a scoop of collagen powder in your morning warm lemon water, smoothie, tea, or coffee. This is my favorite one that is the best I’ve found and I use it every single day.
Keep high quality clean meat sticks in your bag/desk/carryon so you are always prepared. The New Primal is my favorite and save 10% with code NWW!
Many of my health coaching clients find it more of a challenge to stay hydrated through the colder weather months. This is a great time to use flavors to boost taste, like cinnamon sticks, or mint leaves and cranberries. I’m also a firm believer in electrolytes for true cellular hydration and this is the best out there for its types/doses/and ingredients! Use code NWW for a 15% discount!
HABIT 5: SCHEDULE IN MINDFULNESS AND ME-TIME
In addition to reducing stress and fatigue - practicing mindfulness helps us stay present in the moment and truly savor all the gifts of joy this season can bring.
Here are ideas that take less than 5 minutes to focus inward and fill YOUR cup:
Practice box breathing - Breath in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds. This calms our nervous system.
Journal moments of gratitude or write down anything on your mind (stream of consciousness)
Meditate - I love the Insight Timer app for guided meditations.
The key to all of these habits is remembering progress over perfection and realizing the power behind them, even the small seemingly insignificant ones.
Some stress may be unavoidable, but we can control the controllables by adopting these habits. While they don’t require a big time investment, they absolutely have a powerful impact on how we feel!
Now it’s your turn - tell me in the comments which of these habits you will put into place. I’m here to cheer you on!
It’s the most wonderful time of the year and YOU deserve to feel your BEST, my friend!
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