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- adrenal fatigue & stress
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The big day is tomorrow and then the Holiday Season officially begins. When it comes to taking care of ourselves, this time of year can be a struggle. Often we are shuffling from one engagement to the next without thinking twice about the toll it’s taking on our bodies and spirits. So what can you do stay vigilant about your physical and emotional health this Holiday Season?
Here are five simple tips you can incorporate NOW to help you stay healthy during the Holiday bustle.
Tip#1: Eat breakfast every morning.
Yes. Breakfast is the most important meal of the day. It gives you energy for the rest of the day and stabilizes your blood sugar levels. If you currently don’t consider yourself a breakfast person, start out with something simple like a hardboiled egg, oatmeal or a piece of fruit or sprouted, whole grain toast with your favorite nut butter. Just make sure your breakfast contains protein or complex carbs and fat. Avoid simple, refined carbs like cold cereal.
Tip#2: Have at least one alkaline drink every day.
During the Holidays, it’s easy to get caught up eating foods and drinking beverages that have an acidifying effect on the body. When your cells become acidic, they can’t hold oxygen and essentially suffocate. Tissues in the body become inflamed and begin to degenerate. Many experts say that cancer cells can’t survive in an alkaline environment. In addition to incorporating a lot of veggies into your daily menu plans, mix any of the following in 8 oz of water and drink at least once a day to help balance the pH of your blood and cells:
- juice of half a lemon
- 2 TBSP of raw apple cider vinegar
- 2 TBSP of chlorophyll
- 1-2 TBSP of greens powder
Consider making a green smoothie and if you have a juicer, juice some of your favorite veggie combinations. One of my favorite recipes contains apple, carrot and ginger. Yum!
Tip #3: Keep a gratitude journal and write in it daily.
Counting your blessings can keep you focused on the reason for the season. Our problems seem less dramatic when we focus on what’s going right in our lives. Then when things do go wrong, it’s not as big of a deal, allowing us to keep our stress levels in check.
Tip#4: Set a timer on the hour for breaks.
When the timer goes off, take five minutes to stretch, do breathing exercises, sit-ups, squats or close your eyes and meditate. Mix it up! In fact, decorate a box or other container and write about ten different activities on separate slips of paper. Keep this box near your timer or hourglass in your office, and pull out one slip of paper on the hour and do that activity. When you’re on the go, set several alarms listing different activities on your smartphone. You may not be in a place where you can plop on the ground and do sit-ups, but you could balance on one foot, close your eyes for a few minutes and take three deep breaths or do a gratitude check.
Tip#5: Take several deep slow breaths through the nose and smile between events.
Be intentional and playful about your schedule. If you have one (or ten plus) of those days that’s booked solid, be sure to take a few moments to acknowledge the present moment in between activities. Smiling lets your body and brain know that life is good and you can relax and enjoy the ride! Also, feel empowered, not guilty, about canceling if you do overbook and need to retreat.
Be sure to review my Healthy Holidays tips from last year to give you a few more ideas on how to live the next month more mindfully and playfully. In addition, Chelsea Calhoun of Groove Dance Fitness and I are hosting a Healthy Holidays Open House at the Glenn Dale Community Center on December 1st. Visit PLAY for more information. In the meantime, I look forward to hearing how these tips work for you and other playful ways that you create healthy habits during the Holiday Season!
In order to make room for more blessings, we first need to count the blessings we currently have in our lives. It’s easy to get caught up in the hustle and bustle of the season and to forget what truly matters. Consider naming then things that you are truly thankful for every morning when you wake up. Your blessings can range from the comfy sheets on your bed to your children and other significant others. It’s important to affirm the gifts the Universe has given us to remind us how lucky we are to be here so we take nothing for granted.
If you don’t get all your decorations in place, gifts perfectly wrapped or your Holiday cards signed and mailed, let it go. There will be other Holidays. How fortunate are we to have homes to decorate? Gifts to wrap? Friends and family to send cards too? Amen to that! We often have unhealthy expectations of ourselves and other people that result in undue stress. Enjoy this time of year. Only do what you’re moved to do. Don’t feel pressured to keep up with your friends and neighbors and make unrealistic goals for yourself. Let it go and lose the guilt. Your friends and family will still love you. I promise.
We often have a tendency to get caught up in doing things for others during the Holidays. Just remember that you’re only as good to others as you are to yourself. If you don’t recharge, how effective will you really be? Incorporate down time. It will go a long way to keeping you chipper and energized during the Holidays. Your family and friends will thank you. Plus, this is a great time of year to re-connect with ourselves and reflect on what our souls are calling us to do and who to be.
Get Out & Get Moving.
It’s really important for both our physical and mental health to step out into the sunshine and fresh air this time of year. If you’re limited by daylight hours and can’t take a walk at lunch, bundle up and venture out with a loved one on a starry night. Regardless of whether or not you can get out, it’s important to continue to exercise this time of year in particular because it helps with blood sugar regulation which tends to be an issue for many of us when we’re surrounded by sugar-laden treats. It’s also helpful to soak up vitamin D when you can which is essential for a healthy immune system
Although, you want to keep moving, you also don’t want to swing in the complete opposite direction and overdo it. Make sure that you take time for yourself. In addition to incorporating some daily self-nourishment techniques, be careful of how many obligations you take on this Holiday season. We have a tendency to try and make every event in addition to hosting our own events, no matter how unrealistic or unpleasant this may be. Make a conservative plan of how many events you can attend and/or host this month and stick to it! If you feel like being alone, honor that. It’s important to take time to connect with ourselves and refill that well. Although it seems counter-intuitive, we are more productive and grounded when we take some extra time each day to relax and recharge. Remember that old saying. Don’t worry. Be happy.
Join me on Sunday, October 16th at the Unity Center of Light in Bowie, MD for a gathering of tribes that transform the mind, body and spirit. I will be talking with participants about my work as a health coach and nutritional consultant. If you have been thinking about chatting with me about a personal coaching program, nutrition consultation or having me speak at an event for your organization, this is a great time to find me. This is also an opportunity for you to connect with inspirational healers from a variety of holistic modalities that address the mind, self-image, financial health, spirituality, personal relationships and more!