Raise your hand if you have ever felt completely thrown into a tailspin after the Holidays (Me!). Now raise your hand if you have ever felt completely restored and energized after the Holidays (also Me!). Both outcomes are possible, and with the right mindset and tools, you don’t have to be a victim to the Holiday stress! Keep in mind that all of these tips are not meant to make you MORE stressed, but instead give you options for support so you can utilize whatever your personal needs are.
Hydration:
With the cold weather infiltrating every space now, the temptation of a warm cup of coffee, tea, cocoa (or really ANYTHING) warm, is overwhelming. I find myself constantly wanting to be warm – which makes drinking a cold glass of water less than appealing. Becoming dehydrated during the holidays can make all the difference in overall mood, function, digestion and health! Here are a few tips for staying hydrated and WHY it is so important!
1. The ultimate stocking stuffer – Instead of a mug exchange (who doesn’t have enough mugs already), do a water bottle exchange!! Everyone gets one and it’s much easier to track if you are using one container consistently. Buying BPA free and stainless steel are helpful. This also avoids the cost and waste of plastic water bottles (not to mention the excess estrogen).
2. Make it a competition! I don’t know about your family, but mine is competitive – in a mostly friendly way. Tracking water intake can make it so much more fun! Have a goal dependent on weight (should be half of body weight in ounces) and then a point system for anything over that.
3. Drink a full glass or bottle full after completing any other beverage (coffee, tea, pop, etc.) before you have anything other than water again. This will ensure you don’t forget to replenish your body with water – and NO, “liquid” does not = water.
4. If cold water is unappealing to you because of the cold – drink it at room temperature with lemon!
5. The benefits of being hydrated include: better detoxification, clearer thinking, better digestion, improved sleep, muscle health, and much more! As you are eating food and exposed to snacks, staying hydrated will help you distinguish if you are actually hungry, just eating from boredom or because it’s available.
Routines:
Whether you are traveling, staying home, hosting people, or taking it easy – the holidays are a time when routine usually goes out the door. Part of this is a good thing – it means that you are allowing your body time to recover and decompress before beginning a new year. The problem is when we don’t decompress well or in the right way – it ends up causing more stress emotionally, physically and mentally. Instead, we come out of the season feeling stressed and unprepared to take on anything.
1. Sleep: Keep in mind that within all of these things there is flexibility – because you should live your life! If you are having a great conversation with the aunt you only see once a year until 3 in the morning, go for it! Just know how to support yourself the next day. You will likely be on a different schedule, but trying to stick to your normal wake up time as closely as possible will help your body adapt. It would be better to wake up at 7 am (if that’s your normal) and sneak in a 20 minute power nap, rather than to sleep in until 10am and feel completely off on your schedule.
2. Move: Even if you aren’t going to the gym or doing intense workouts – MOVE! Whether that means stretching, going on a family walk or starting a family game of football in the yard. Moving your body will help your energy levels and mood. This also includes chiropractic adjustments! Make sure your body is moving well and supported as we move into the winter months where we move less and less.
3. Supplements/Nutrition: Holidays are a special time when there is more indulgence and availability. Should you have a piece of pumpkin pie – certainly! My advice would be to keep up with your supplements and maybe consider how else your body needs to be supported if you will be eating differently for a few days. Make sure protein and fat intake is sufficient. Most holiday food is carb based which our bodies burn through really quickly making the feelings of “hunger” return more quickly. Making sure your blood sugar is stabilized will help those craving from getting out of control.
*Check out the bottom of this post for healthy recipe alternatives to your favorite holiday food! It doesn’t have to be completely void of nutrients or unhealthy to taste good. 🙂
Set aside time for reflection and journaling. Whether you have 5 minutes or a full hour – avoid spending it doing things like scrolling social media mindlessly. This is an awesome time to decompress and process the year you made it through and/or dream about the year to come. The fun thing is – this can look however you want it to! No parameters.
I pray for a fruitful, happy and restorative time for you these Holidays!
-Dr. Sophie Mills, Chiropractor
Potatoes:
https://wellnessmama.com/1877/mashed-cauliflower/
Vegetables:
https://wellnessmama.com/3432/parmesan-asparagus-recipe/
https://wellnessmama.com/2604/roasted-brussel-sprouts/
https://wellnessmama.com/3373/green-bean-casserole/
Balsamic Roasted Brussels Sprouts and Sweet Potatoes (A Thanksgiving Special)
Quinoa with Caramelized Butternut Squash and Roasted Brussels Sprouts
Desserts:
https://healthylittlepeach.com/recipe/the-best-paleo-apple-crumble-bars/
https://wellnessmama.com/3351/pumpkin-cheesecake/
https://wellnessmama.com/3396/grain-free-pumpkin-pie/
https://www.paleorunningmomma.com/chocolate-pumpkin-cashew-cheesecake/
Salads:
Kale Salad with Cranberries, Smoked Gouda, and Honey Toasted Pecans
https://www.paleorunningmomma.com/roasted-delicata-squash-kale-salad-paleo-whole30/
https://www.paleorunningmomma.com/rainbow-veggie-salad-paleo-whole30-vegan/
Stuffing:
https://wellnessmama.com/3426/grain-free-stuffing/
https://www.paleorunningmomma.com/cauliflower-stuffing-with-sausage-paleo-keto/
Casserole:
https://deliciouslyorganic.net/sweet-potato-casserole-grain-free-paleo-primal-gaps/
https://wellnessmama.com/3368/sweet-potato-casserole/
Soups:
https://www.paleorunningmomma.com/butternut-squash-soup-bacon-apples/
https://www.paleorunningmomma.com/instant-pot-chicken-rice-soup-paleo-whole30/