Stay slim and stress-free during the holiday season

Natural Health, Dec, 2001 by Carolyn Dean

HERE'S HOW THE PLAN WORKS.

A HEALTHY AND HAPPY HOLIDAY SEASON IS THE GOAL OF THIS ISSUE'S 12 MONTHS TO TOTAL Wellness. Achieving that is not always an easy task. Along with the season's celebrations come temptations, and preparations can cause stress and fatigue. It's no wonder people often gain weight and catch colds during the holidays.

To help you avoid the season's pitfalls, we'll show you how to organize and prioritize your life during these next few weeks to make room for what really matters and to help you say no to what doesn't. We hope to inspire you to move beyond the commercial aspect of the season to the spiritual. And we offer weekly tips on how to handle four holiday challenges--fitting in exercise, socializing, dealing with stress, and buying gifts.

You'll also do well if you stick to the habits you learned in earlier months of this program: eating a whole-foods diet, exercising, meditating, and maintaining a set sleep schedule.

My husband and I cope with the chaos of the holidays by not getting too involved. We don't give gifts on designated holidays, but save them for when we really want to express ourselves. When I go to holiday parties, I think of them mainly as an opportunity to meet new people and spend time with old friends. By de-emphasizing food and drink, I find it easier to stick to my diet, which means no bread or dairy (which I'm allergic to), and I still have a great time.

As your advisor, I'd like to remind you of an important point: If you've come this far with us on our 12 Months program, you already have a lot to celebrate--a new, healthier you. And that, perhaps, is the best gift you'll receive this year.

--Carolyn Dean, M.D., N.D.

december

As winter draws near, so do the holidays. Parties and plans often confound the best intentions to live healthfully. We help you stay on track. If you get the holiday blues, we offer some advice for coping, And we suggest ways you can give to others.

1 week one

Monday

ORGANIZE AND PRIORITIZE

Write a to-do and activities list for the coming month, and make it as comprehensive as possible. Split the list into important and optional items. Using two different colored pencils, one for important items and the other for optional, plug your activities and tasks into the days on your calendar. If the month already appears too busy, cut back on optional activities.

In the coming weeks, use your calendar to manage your time. Be ready to say no to new invitations or tasks when necessary.

SCHEDULE EXERCISE

On Monday of each of the coming weeks, use your calendar to schedule at least three hours of exercise per week plus one back-up hour (in case you miss a workout). Exercising burns calories and maintains your metabolism, so if you do indulge, the results won't be as bad. (Do both cardiovascular exercise and strength training. Studies show this combination is more effective than either one alone for losing and maintaining weight.) Exercise also helps your body deal with the effects of stress, and it fights off the holiday blues.

If you typically work out in the evening, holiday parties may demand a change for this month. Consider getting up a half-hour earlier to exercise, or fitting in a half-hour during lunch. Or maybe you can squeeze in a quick workout if you go straight to the gym from work.

Although exercise is important, there may be times when you need to cut yourself some slack. Just try not to fall into an all-or-nothing mentality: One workout is definitely better than not working out at all.

Wednesday

LIMIT TV

Less time spent in front of the television means more time for your activities list. If you have children, cut back on the amount of time they watch television, too. This will reduce the influence that advertising has over their requests for toys.

Tips for the Week

EXERCISE TIP: When you can't exercise, look for ways to make little gains. Stand while you're talking on the phone, walk to your co-worker's office (instead of emailing), and park farther away from your destination. Each activity burns a few calories.

PARTY TIP: Don't arrive at a party hungry. Eat a small meal beforehand, and you'll be less likely to overindulge. Or if you know you want dessert, cut back on other foods. The main point of a party is to be with friends and family--so spend more time socializing and less eating.

STRESS TIP: Stress may contribute to weight gain. To reduce your stress, don't diet until after the season. Simply strive to maintain your weight.

GIFT TIP: Take the less-is-more approach to gifts. Ask family and friends to do a gift swap in which participants buy a gift for only one person. For children, buy one quality toy rather than several. Education specialists say sturdy, well-made toys that last for years help kids develop a sense of stability and inspire creativity and adaptability because they will devise new ways to use them.

2 week two

Continue using your calendar, scheduling exercise, and limiting TV.

Monday to Sunday

CREATE A GIFT BUDGET

Avoid the stress of overspending: Make a list of the people for whom you want to buy gifts, and assign a cost to each. After you buy a present, update your list to make sure you're on budget.