Here we are at the curtain call of 2021, and I find myself wondering how the holidays have arrived so quickly.
If the last year-and-a-half taught us anything, it is the value of health and connection. There's a Catalan Proverb that says, "From the bitterness of disease man learns the sweetness of health."
With the holidays in full swing and Christmas right around the corner, the act of taking care of yourself often gets booted to the bottom of the never-ending to-do list. Hunting for the perfect gifts for loved ones, wrapping said gifts, decking all the halls, hosting your annual Ugly Christmas Sweater party...
It's safe to say the holidays can be taxing. Layer that fact on top of more indulging (we meet again, pecan squares) and less opportunities to exercise, and it's no wonder we feel the need to set resolutions come the first of January, vowing to never eat sugar again and finally lose the extra weight.
Instead of waiting for January to practice self-care, here are a some practical tips on balancing your health and happiness during the holidays:
If the last year-and-a-half taught us anything, it is the value of health and connection. There's a Catalan Proverb that says, "From the bitterness of disease man learns the sweetness of health."
With the holidays in full swing and Christmas right around the corner, the act of taking care of yourself often gets booted to the bottom of the never-ending to-do list. Hunting for the perfect gifts for loved ones, wrapping said gifts, decking all the halls, hosting your annual Ugly Christmas Sweater party...
It's safe to say the holidays can be taxing. Layer that fact on top of more indulging (we meet again, pecan squares) and less opportunities to exercise, and it's no wonder we feel the need to set resolutions come the first of January, vowing to never eat sugar again and finally lose the extra weight.
Instead of waiting for January to practice self-care, here are a some practical tips on balancing your health and happiness during the holidays:
Take the Pressure Off |
Maintaining your weight during the holidays is much more realistic than weight reduction, the focus of which shifts our attention away from the things that truly matter (i.e., everything outside of a number on the scale). Take the pressure off yourself.
On average, people only gain a little more than one pound over the holidays — not the 10 pounds many of us think we've gained. Party food is more often higher in sodium, causing water retention/bloat, and richer in fat (stays in the tummy longer), both of which can leave us feeling heavier.
If getting to a healthier weight for your body is currently your goal, focus on eating balanced meals with lean protein, fruits and veggies, healthy fat, and complex carbohydrates, saving room for small portions of the holiday foods you truly enjoy.
On average, people only gain a little more than one pound over the holidays — not the 10 pounds many of us think we've gained. Party food is more often higher in sodium, causing water retention/bloat, and richer in fat (stays in the tummy longer), both of which can leave us feeling heavier.
If getting to a healthier weight for your body is currently your goal, focus on eating balanced meals with lean protein, fruits and veggies, healthy fat, and complex carbohydrates, saving room for small portions of the holiday foods you truly enjoy.
 |  |
Eat Regular Meals
It seems logical: skip breakfast or lunch to save more room for the baked ham and buttered rolls later. But restrictive approaches set us up for overeating and drinking. Eat regularly throughout the day, and you'll find you have more energy, better mental clarity, and ultimately more enjoyment of the festivities this season brings.
Indulge in Moderation
Dietitians constantly use the phrase “everything in moderation, including moderation”. We preach and practice it in our own lives, or at least try our best too. When we give ourselves permission to enjoy food, while being mindful of the fact that anything taken to the extreme is out of balance and unhealthy, we are practicing this notion.
Real life application: Enjoy a cocktail, and then switch to sparkling water or an unsweetened beverage. Pour a cup of afternoon coffee to enjoy with your best friend's famous Christmas cookies, and get in plenty of colorful veggies at dinner time.
Real life application: Enjoy a cocktail, and then switch to sparkling water or an unsweetened beverage. Pour a cup of afternoon coffee to enjoy with your best friend's famous Christmas cookies, and get in plenty of colorful veggies at dinner time.
Create New Holiday Traditions
This holiday can be an opportunity to birth new traditions. Here are a few ideas:
- Host a family cooking competition — you'll have a Christmas feast to enjoy after the winner is named!
- Instead of caroling door-to-door, pile into the car for a drive and take in the town's twinkly lights, singing carols at the tops of your lungs
- Practice random acts of kindness
- Get crafty and DIY a new ornament, handmade card, or holiday wreath from clippings
- Leave a hot meal with a hand written note on the door steps of a family you love
- Sit around a bonfire, all bundled up, and share your favorite holiday memories
- Learn a new game together — Our pick? Mexican Train Dominoes!
- Write a 2022 Bucket List
- Designate a weekly movie night where each family member gets to pick a Christmas movie everyone watches together
Reduce Stress
Between traffic and holiday crowds, finding the perfect gift, cleaning, cooking, and trying to make it all "perfect", this time of year can be overwhelming! Stress signals the release of the hormone cortisol in body, which drives hunger and can lead to weight gain.
Create a list of 10 things that destress (ex: paint your nails, play an episode of Fixer Upper, do a guided meditation with the app Headspace), and keep it somewhere visible. When holiday tensions start to escalate, pick something off the list to find neutral again.
Create a list of 10 things that destress (ex: paint your nails, play an episode of Fixer Upper, do a guided meditation with the app Headspace), and keep it somewhere visible. When holiday tensions start to escalate, pick something off the list to find neutral again.
Stay Active
Fitting in movement can be a challenge this time of year, thanks to chilly weather and fewer daylight hours, but staying active is super beneficial. Exercise releases feel-good endorphins and supports mental health. What's more, 45 minutes of daily activity counteracts short-term overeating, according to the Journal of Physiology.
So get outside, rake the yard, walk or run a 5k, park at the back of the lot and carry bags of groceries out, or have a family dance-off. Sometimes it is more realistic to get in shorter bursts of activity, but it all adds up!
So get outside, rake the yard, walk or run a 5k, park at the back of the lot and carry bags of groceries out, or have a family dance-off. Sometimes it is more realistic to get in shorter bursts of activity, but it all adds up!
Wishing you Happy Holidays!
In closing, this year has been different for many of us. But different can be good. It can spark newness and inspire growth, if we allow it. Here's what I propose for this season: let's take good care of ourselves this year by nourishing our bodies. Let's rest, take the pressure off, move, and breathe in deeply. Let's look out and look in.
I wish all good things for you and yours this holiday season and into 2022. May you thrive and be intoxicatingly present to every savory moment. And if you get the chance, try serving this Stuffed Acorn Squash at one of your holiday gatherings. It's a crowd pleaser and beautiful on the plate.
Happiest holidays!
Hope
I wish all good things for you and yours this holiday season and into 2022. May you thrive and be intoxicatingly present to every savory moment. And if you get the chance, try serving this Stuffed Acorn Squash at one of your holiday gatherings. It's a crowd pleaser and beautiful on the plate.
Happiest holidays!
Hope
Stuffed Acorn Squash
Ingredients:
1 small yellow onion, chopped
2 cloves garlic, minced or pressed
2 tablespoons fresh sage, finely chopped
3 cups cooked brown rice
2 cups mushrooms, washed and chopped
2 acorn squash
1 16-ounce package turkey sausage
2 eggs
1/2 cup freshly shredded parmesan (optional)
salt and pepper to taste
Method:
1 small yellow onion, chopped
2 cloves garlic, minced or pressed
2 tablespoons fresh sage, finely chopped
3 cups cooked brown rice
2 cups mushrooms, washed and chopped
2 acorn squash
1 16-ounce package turkey sausage
2 eggs
1/2 cup freshly shredded parmesan (optional)
salt and pepper to taste
Method:
- Preheat oven to 425°F.
- Cut acorn squash in half (lengthwise, from stem to tip of squash), scoop seeds out and discard. Place on parchment-lined baking sheet, cut side up, and drizzle with extra virgin olive oil (you can use a basting brush or fingers to spread across the yellow flesh and skin). Sprinkle with sea salt and freshly cracked pepper and roast in oven until tender and golden brown (about 30-40 minutes).
- Meanwhile, over medium heat, drizzle olive oil in sauté pan and add chopped onion, cooking until translucent (2-3 minutes). Add garlic and sage; stir another minute. Add mushrooms to the pan and cook for a few minutes until done; set aside.
- In a separate pan, sauté turkey sausage over medium heat until done; add mushroom/onion mixture to the pan and crack eggs over the top, stirring well until egg is done and has "bound" the stuffing together.
- Top roasted acorn squash halves with stuffing; sprinkle parmesan on top to garnish.
RSS Feed
