HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

Despite our best eff orts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that oft en contribute to excessive food cravings. Walking, going for a run, lift ing weights, or get-

foto helin/AdobeStock.com ting into the pool or onto the yoga mat can help us enjoy the season with less angst.

Cancelling Guilt, Staying Healthy

With simple strategies, enjoying the offi ce party dessert table doesn’t have to get us off track. “One of the greatest gift s you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fi tness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just aft er fi ve minutes of exercise,” says the Chicago-based wellness coach. “Th is mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fi sh, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the eff ects of stress and anxiety on the body.”

Prioritizing Self

Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can