Jenny Pena, NBC-HWC

While Holiday Season is an amazing time full of family reunions, gift exchanges, delicious foods and traditions and lots of New Year’s resolutions, it can also be a very stressful time. This is also a time where lots of our health and wellness goals and habits fall to the way side and the changes in routine can derail some of your progress.

I want to share some ideas on how to find balance in the midst of the chaos that can come with the holidays and also some tips on how to still have your goals in mind and adapt to the changes instead of completely dismissing them.

1. Movement – remember that CDC guidelines recommend 150 minutes of movement a week but it doesn’t have to be structured equally per day or all at once. If it helps, turn your routine into almost bite-size blocks and aim for 10-15 minutes at a time and be creative; dancing, talking a walk around the block with family to look at decorations, complete a 10 minute strength workout while watching your kids taking a bath or even marching in place while doing dishes or cooking as some ways to add movement to your day. Movement is movement, so regardless of what you prefer, try to move and incorporate it with other activities.
2. Food – Please don’t forget to drink water and stay hydrated, and for these gatherings in which you have special dishes and tend to indulge a little, make sure enjoy them but have a healthy breakfast and don’t skip meals. Trying to ”save” calories for later may actually work against you, it will cause you to be hungry and overeat. If you don’t have much time explore easy options that contain fiber and protein; my preferred option is a protein shake that takes a couple of minutes to make and will give you all the macronutrients you need to keep you energized. See my preferred combination here:
   • LIQUID – almond, soy or coconut water. To add a bit of gut healthy ingredient I also like to add a splash of bone broth (no sodium), I promise you won’t taste it and your gut will thank you
   • PROTEIN – select a protein powder without added sugar and lots of ingredients. My preferred choices are:
     • Be Well by Kelly Leveque – https://bewellbykelly.com/collections/all
     • Equip Foods – https://amzn.to/3Nuxa9r
     • Nuzest – https://amzn.to/41t6QCk
   • FRUIT – I prefer low glycemic fruits and I get mine frozen. There are plenty of mixed berries that come frozen and are easy to keep at hand. Banana also add some creamy texture to the shake
   • VEGETABLE – I like to add frozen spinach or frozen cauliflower rice. It’s a way to add nutrients dense foods to your shake and not spike your blood sugar
   • FAT – I like to add a tablespoon of nut butter (peanut, almond, cashew) or 1/2 an avocado for some fat content
   • SUPER FOOD – And to add some punch to it, I like to rotate adding some super foods that provide additional nutrients and fiber to help you feel full. Here are my favorites:
     • Chia Seeds – https://amzn.to/3H5IfdP
     • Ground Flaxseeds – https://amzn.to/48bWUj0
     • Hemp Seeds – https://amzn.to/3RItSSG
3. Mindfulness – remember that even taking 30 seconds to focus on your breathing while you are in the car (before navigating a crowded store) or between video meetings, will have a positive impact on your body and will help you stay grounded and with a balanced mind to deal with the emotions, deadlines and activities.
4. Gratitude – Remember to find a few things to be thankful for everyday and enjoy the now and the current blessings. While the holidays can be lonely for many, our neighbors, friends, coworkers and even pets, can be our source of companionship and give us that sense of family and belonging that make holidays special.

My desire is that no matter what type of celebration you have, celebrate your wins, appreciate your blessings and remember that if today you didn’t accomplish all you wanted, you can change things tomorrow one small step at a time.

Have a great end of 2023 and to a happy, healthy and amazing 2024!