Surviving the Holidays

Surviving the Holidays 4 Tips to maintain your weight and your sanity by Kim Hynes, MBA, CIHC, Nutritional Coach Wellspring Counseling & Health, LLC

Holiday Tip #1 is to not get too hungry.

Yes, EAT during the day. Don’t skip eating leading up to the big meal. Many people want to “eat their hearts out” at the holiday meal so they won’t eat much during the day.

Restricting our eating can:

• Make us eat too much later • Affect blood sugar and hormones • Make us feel weak and jittery • Increase anxiety • Make us feel bloated when we do eat.

Choose the most nutrient dense foods first like turkey, vegetables and salad. You can have smaller portions of the foods that may not have as many nutrients and more sugar. Sugar and bread can be the smallest portions. It’s all about your personal goals and which treats you choose during this special time.

Plan ahead. If you want to eat one plate, eat very slowly and mindfully so you are still eating when others get up for seconds. Holiday Health Tip #2

Let’s talk about water and alcohol. No, not as a mixed drink. Separately.

It is so important to hydrate all day long. When we don’t drink enough water, we feel lethargic. This can also lead to feeling depressed and anxious. Both of those will cause us to reach for sugar and processed food to feel better.

Dehydration also sends a signal for us to eat because our cells need water. Many times when we think we are hungry, we are thirsty. It’s nice to have a glass of wine with dinner or drink a beer during the festivities and games, but keep track.

Some studies show people who drink alcohol before eating consume approximately 300 more calories than those who don’t drink alcohol before the meal. Alcohol lowers inhibitions and makes it more difficult to make healthy choices.

The season can often bring stress, overeating, too much relaxing and of course, promises to start over in the new year.

Holiday Health Tip #3 Get moving!

During the holidays, keep up with your exercise routine. Not only will it help you maintain your weight, but keep your energy and mood levels up.

Why keep exercising on holiday vacation?

• You don’t have to start up again in the new year. • Taking care of yourself will help you take care of every one else and enjoy the time together more. • Endorphins will brighten your mood and help with holiday and family stress. • Many people find they don’t want to ruin their exercise goals by eating poorly.

The whole family will benefit from fresh air and activity! It also gets everyone away from the TV and outside. Holiday Tip #4 Reduce stress

How strange is it the most fun time of the year is also the most stressful?

Here are some ways to get through the holiday stress without losing your mind.

Do an expectations check. Be realistic with how much you put on yourself. Delegate where you can. Shop online if that helps.

Managing expectations with family and how things will go is important. When family gets together, sometimes buttons get pushed. Love those around you and let them be themselves. Appreciate the time you have.

People may not show up on time and people may not act as you expect them to. Being flexible will make you and everyone around you happier.

Do the best you can and know you may not please everyone. Be present in all that you do. The times goes fast.

Keep to your routine and schedule as much as possible, but be flexible. You can get back to your routine the next day.

Alone time and breathing is so important. It’s hard during the holidays to get a couple minutes alone. You need alone time to breathe, meditate, come back to neutral and be ready to get back with the family.

Take a short walk, go into the bathroom to breathe for a few minutes, take a nap...anything that’s gives you time to reset.

Expressing gratitude helps reduce stress immediately.

Bonus tip: Enjoy your time together, your family traditions and holiday foods.

Wishing you a happiness and health that will flow into 2022.

WELLNESS • INSPIRATION • KINDNESS • MINDFULNESS

Kathleen Abbott, MSW, LMHC Melissa Muller, MA, LMHC Erica Otto, MS, RMHCI Kim Hynes, MBA, Certified Health Coach

WellSpring Counseling and Health 1301 Plantation Island Dr., Suite 201A St. Augustine, FL 32080

904-770-7587

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