Staying Healthy Through the Holidays

I am always surprised at the sheer resignation I hear from people as they approach Thanksgiving and the winter holidays. Weight gain and stress are a formidable path they are powerless against, as if they are forced reluctantly to jump ship into a sea of unhealthy choices.

Certainly, this time of year is the greatest challenge for most due to the frenzy of preparations, shopping, entertaining visitors, travel and even revelry. However, this winter holiday time is also an opportunity to shift gears and take on a new approach that could have lasting effects on one’s health and well-being.

When it comes to weight gain and stress this season the culprit certainly stems from an enormous list of things to do, poor eating habits, and a shortage of exercise. Thus the real problem and root of the matter is less complicated than you think: lack of planning and time management. The solution? Easier than you think!

Believe it or not, the simple act of taking time to plan your menu for the week can have a profound effect on your wellness plan. Sit down and think about what you will have for breakfast, lunch, dinner and at least 2 snacks for each day of the week (include when you will be dining out as well). Even more helpful is determining what you can prepare ahead that is healthy and easy to transport. For example, a large casserole dish of baked egg frittata is a great item that is easy to make ahead of time and grab at throughout the week. Nuts make great snacks, and hummus and vegetables (or flax crackers) are also a great source of energy. A crock pot is also one essential winter tool that reduces my time in the kitchen while providing healthy, balanced meals.

The next order of business that does not have to take more than ten minutes is using a weekly schedule to fill in all the regularly scheduled events in your life. That way you can realistically take note as to when you can schedule time for other goals such as running errands or exercise. Be sure to schedule free time for yourself as well—this is an important time of year to set boundaries and nurture yourself.

A weekly schedule enables you to not only time manage better but to plan your food choices more effectively around your commitments. For example, if you know you will be gone all day running errands, it makes sense to bring a healthy lunch and plenty of good snacks to munch on. Otherwise, your blood sugar will likely drop and subsequently so will your mood and energy levels. That is when you are most susceptible to making an unexpected stop at the Golden Arches (or more aptly called the Golden Arch Enemy!). 

Another crucial element of scheduling your week is creating a flow that works. In other words, cluster activities that are similar and can be accomplished as a group. Also, pay attention to your “brain space” when it comes to these activities. For example, I tend to need the morning to get my work-related projects done; sometime after lunch is my best time to exercise as it recharges my energy again to be more productive for the rest of the day, and the more I think about what I need to get done that week the more I can group everything at once to only take up one day with errands (not my favorite activity!).

With a weekly schedule you can plan when you can slip in some form of activity—even a ten minute brisk walk through a parking lot is better than nothing. Besides burning calories, exercise is absolutely your greatest ally when it comes to stress management. In fact, exercise is so successful at reducing my stress and emotional drama that I call it “exorcise!”

Of course, when it comes down to it we must rely on self-discipline regarding what, how much of and how often we demolish our food on specific holiday occasions. But I guarantee if you take the time to invest in better time management and goal intention NOW you will feel much less guilt if you choose to indulge at your gatherings. In fact, in some ways that is what these occasions are all about – the chance to savor and celebrate! It is the imbalance of our time surrounding these occasions that can yield unwanted results.

For complimentary weekly schedule and menu planning templates please send your email request to coach@laynewhitley.com. 

Have a wonderful holiday season!

©laynewhitley, 2010. Article may be reprinted with permission.

Layne Whitley, Food & Weight Loss Coach, helps clients lose weight, eat healthier, and feel great… naturally! To get your FREE e-book on lasting weight loss and receive her weekly recipes & success mindset articles on reaching your wellness potential, visit www.laynewhitley.com or email her at coach@laynewhitley.com.