STAYING SANE DURING THE FESTIVE SEASON

It's the most WONDERFUL time of the year!

Whether you celebrate the Festive season or not - we can all agree on the fact that December is indeed the busiest month of all...

From work Christmas parties, school holidays and meeting deadlines before office close-dates arise - the silly season can be a major stress trigger for many who are already prone to anxiety and feel overwhelmed when everything just gets too much.

Let this write-up be your best friend to help guide you through the final weeks of 2022!

We're going to talk everything from stress management, prioritising self-care, to anxiety around food, exercise & alcohol during the festive season.

So, rest assured, my goal is to leave you feeling able to conquer these next few weeks ahead of us with less anxiety and more confidence than ever before!

| FOOD ANXIETY + BALANCE |

The festive season can be quite a complicated time for many individuals who have been putting in the hard yards all year round to maintain a healthy diet and lifestyle regime.

Some may feel that all of their hard work will come undone during Christmas and New Year festivities, however, this doesn't have to be the case!

Like anything in life - all of this comes down to how you approach the situation as well as how much you let it consume your mind.

Some people believe that Christmas day is just a massive 'cheat day' (*cue the eye roll - I cannot stand that term) where you engorge on all the gingerbread, turkey, eggnog, mince pies and pudding you can find on the table spread; then starve yourself and feel like a beached whale the following day...

This is the wrong approach to have towards this time of year full. stop.

Similarly, for those who follow the opposite extreme of starving themselves and eating at an extreme caloric deficit leading up to Christmas/New Years Day is another big no-no! Doing so will only send your blood sugar levels and hormones sky-rocket high leaving you madly craving endless amounts of high-sugar and high-fat foods and resulting in an upset digestive system and bloated tummy - yep, no thank you.

So, you ask, what is the best way to remain healthy and balanced?

MODERATION!

You need to feel okay with spoiling yourself around this time of year - just like you spoil your loved ones with gifts!

You can eat that extra slice of pavlova

You can skip workouts during these busy next few weeks

You can enjoy all the carbohydrates your heart desires

So long as you aren't binging on these foods and then starving yourself and beating yourself up the next day for having eaten whatever you regretted - it's totally fine and rational to enjoy a little bit more yumminess during this period, that's what this time of year is for - food, family and friends!

| MY TOP TIPS WHEN IT COMES TO FOOD & EXERCISE |

1. Keep up your water intake

Not only does water keep our bodies hydrated but it also assists us in digesting our food and flushing out any toxin build-up. If you're a vino lover and plan to indulge in a little more alcohol than usual over the next few weeks, ensure that you're simultaneously drinking plenty of water (minimum 2L per day) to support your liver's natural detoxification processes.

I advise clients to have a 1:1 ratio in mind when it comes to alcohol - 1 glass of water per 1 standard drink.

2. Focus on protein

Many people wonder why they always crave more after eating a meal. 9 times out of 10, this is usually because they haven't incorporated enough protein into their meal! If this sounds like you, listen up!

Protein is going to help stabilise your blood sugar levels and regulate optimal hormone production and function. It's also going to satiate you and prevent you from binging on all the desserts you can get your hands on after Christmas lunch!

By focusing on incorporating a palm-sized portion of protein within every meal, you will reap the benefits of blood glucose stabilisation as well as increased energy after your meals!

3. Eat. Your. Veggies.

No if's or but's when it comes to this. It's just a must.

This doesn't mean that you can't enjoy the more scrumptious festive trimmings like your stuffing, thrice cooked potatoes and buttered carrots - just ensure that when you do serve up your plate, at least half of it is filled with greens/vegetables/salads (which ideally aren't drenched in cream, butter and other processed condiments), just so that you are still hitting your daily fibre goals.

The last thing we want during this period is to feel sluggish and bloated. Making sure you have ample amounts of veggies to complement your festive meals will really make all the difference in your digestion and you'll also find you're less likely to binge on those low-nutrient dense foods that make you feel yucky in the long run!

4. Move smarter, not harder - daily

Even if this means a 10-15 minute walk around the block - some movement is better than no movement at all!

A good piece of advice - get your exercise out of the way earlier on in the day rather than later. Not only will you feel more energised to tackle all the social engagements/gift wrapping/festive baking, but you're also more likely to commit to your workout if it's in first half of the day... early bird gets the worm!

With all this being said, now is not the time to be punishing yourself in the gym because you ate too much for dinner the night before - in fact, its never the time to do that, this is toxic diet mentality that drives you out of a balanced state with your body and mind.

If you put too much pressure on yourself to exercise strenuously for hours on end, your body will go into fight or flight mode, ramp up your cortisol levels (stress hormone) and by consequence - hold onto fat for 'survival', yes, our bodies are clever and smarter than we think!

Keep workouts to a maximum length of 45-60 minutes per day and I cannot stress enough to prioritise low-impact exercise i.e. power-walking, Pilates, yoga, swimming, cycling etc.

A final note here - please don't be too hard on yourself. For many of us, this is such a special time of year where memories with loved ones are made and treasured eternally.

Don't restrict yourself, take care of your body and understand that no one will like you more on Christmas day if you have a six-pack or guns of steel...

| STRESS MANAGEMENT & SELF-CARE |

I get it, everyone wants to catch up before the year comes to a close. You've got work deadlines to meet, family dinners to host, Christmas parties to attend and the list goes on...

Feel like you're running on a never-ending treadmill at this rate? Guess what - everyone is in the same boat.

This time of year is jam-packed full of activities and social commitments, with so much going on, it can be hard to find 5 minutes just to take a breath.

It's important to find stress outlets during this time. For me personally, I use movement, specifically long walks as my stress release. For others, getting their nails done, cooking or even reading a book is their outlet they turn to when it all gets too much.

Really ensure that you are looking after yourself in a holistic sense during this period.- mind, body & soul. Not only will it benefit you but it will also make you a nicer person to be around others too - no one wants a stressed out narky Nancy at their Festive table!

Finally, have a lovely holiday season whether you celebrate or not, enjoy this time with family and friends and utilise this period to give yourself a little bit more love than usual!