Let’s face it: There are less than three weeks until Hanukkah and Christmas, and there are less than four weeks until 2017. November and December tend to throw people for a loop when it comes to eating in a way that nourishes their bodies, while not going off the deep end. We have a hard time sticking to our regular exercise and stress management routines. Every other week there seems to be a new holiday party to navigate, and a new box of seasonal donuts and cookies to avoid in the office break room. There is always another “family gathering” that gets in the way of our weekly workouts.
Realize this: The holidays are hard for most of us, but remember that they are temporary. They will be over in less than two months, and you will be back to your regular schedule in the 2017 calendar year. It can be hard to keep the “big picture” in mind during the hectic and frantic nature of winter but don’t lose sight of what’s important and what is not. Then, make time for what’s important and let go of what’s not. Sounds simple, right?
Here are some more specific and practical tips on navigating the holidays from the naturopathic doctors at Living Wellness Medical Center:
“During the holidays, we are consuming different types of food and a higher quantity of food than on the average day. This can add unnecessary stress on our bodies, particularly our digestive systems. Digestive enzymes can provide our bodies additional support when we are ingesting a lot of carbohydrates, and more alcohol and sugar than we are used to.” – Dr. Leila Turner
“The holidays are typically synonymous with food. Whether that’s parties, celebratory meals, or neighbors and friends bringing you plates of goodies. In American culture, it is next to impossible to avoid indulgent foods during the holidays. My advice to people when it comes to eating during the holidays has its roots in economics. There is a law in economics called “The Law of Diminishing Returns.” In a nutshell, this law says that adding more or doing more in a system will eventually lead to decreased output or financial profit. This concept can apply very well to eating. A slice of cheesecake can be heavenly; the first bite is magical. But the 10th bite, or the second slice, isn’t nearly as satisfying. So my advice when choosing what and how much to eat is to be mindful. Slow down. Chew and enjoy your food. Become aware of when the food is no longer bringing you joy, and don’t go past that point.” – Dr. Alan Bradford
“Plan ahead: schedule the most important events first, including DOWN time and BUFFER time. Down time is for your recovery activities such as resting, reading a book, getting a massage, or doing nothing. Buffer time provides space around each event to account for delays and unpredictable events. Assume that every activity will take longer than expected so that you can remain calm and joyful no matter what is happening around you.” – Dr. Beth Livengood
“Consider an 85/15 (health to stress) practice. Let it be how many requests you say ‘yes’ to and the associated amount of chaos you may endure, your nutritional and movement habits, or your spending and shopping tendencies. The holiday season is about gratitude and sharing time with friends with family – fine-tuning your ratio will create a greater ‘presence’ for you.” – Kim Rondina, PT, DPT
“Eat a small snack or meal prior to heading over to family or friends for a holiday dinner. Oftentimes, while gathering around as dinner is prepared, we end up overeating appetizers or sneaking bites as we cook even before we sit down for the main meal. We are then left with the “how did I get so full” feeling! Also, try increasing your water intake during the preparation/waiting period to decrease pre-meal snacking.” – Kristen McCormack – 4th Year Naturopathic Medical Student & LWMC Staff
“Don’t forget what the true meaning of the holidays is all about: gratitude. Try to keep that in mind as you go about your day (or week). Although the holidays can bring stress to a lot of people, they are meant to remind us about all of things we do have.” – Dr. Leila Turner
“The holidays often mean getting together with relatives. I’ve seen enough movies to know that families don’t always get along. (Remember Kevin’s mean uncles and cousins in Home Alone?) So if you’ve got to go home for the holidays and you’re not looking forward to the experience, you should pick up this book written by one of my mentors, Dr. Rick Kirschner, ND. It’s called “Dealing with Relatives…Even if You Can’t Stand Them.” There are several copies available on Amazon for under $10. It’s a perfect read for the airplane ride home.” – Dr. Alan Bradford
“If you are heading to a gathering that will serve foods that you are avoiding (gluten, dairy, etc.) and you don’t want to feel “rude” by not eating all the dishes, offer to contribute and bring a side dish to share. By now, you may have some great alternative recipes or can search the web for a new dish to try. Being open with others about our specific food sensitivities allows opportunities to share and expand our recipe books, so make sure to bring copies!” – Kristen McCormack – 4th Year Naturopathic Medical Student & LWMC Staff
“Over the years, I’ve learned to only say “yes” to things that either truly make me happy, or that are important to me and my family. There can be so many competing priorities spanning the months of November and December. By saying ‘yes’ to everything, you are signing yourself up for two months of misery. The holidays are supposed to be an exciting and magical time of year. Don’t sabotage yourself. Let yourself enjoy the holidays!” – Kayla Bittner – 1st Year Naturopathic Medical Student & LWMC Social Media Coordinator
Call 480-588-6856 for a free brief meet and greet with one of our naturopathic doctors.