{"id":2072,"date":"2017-11-21T09:45:17","date_gmt":"2017-11-21T09:45:17","guid":{"rendered":"https:\/\/urbanwellnesscounseling.com\/?p=2072"},"modified":"2021-10-27T10:20:52","modified_gmt":"2021-10-27T10:20:52","slug":"abcs-holiday-health-part-two","status":"publish","type":"post","link":"https:\/\/urbanwellnesscounseling.com\/abcs-holiday-health-part-two\/","title":{"rendered":"The ABCs of Holiday Health: Part Two"},"content":{"rendered":"<h2>Welcome back!<\/h2>\n<p>Hope you enjoyed <a href=\"https:\/\/urbanwellnesscounseling.com\/abcs-holiday-health-part-one\/\">The ABCs of Holiday Health: Part One.<\/a>\u00a0 Keep reading to learn more strategies for a successful holiday season!<\/p>\n<h3><strong>M<\/strong>ake a plan!<\/h3>\n<p>Plan your time by creating a calendar of events and activities.\u00a0 Create a budget to plan your finances for gifts, travel and activities. Plan for health.\u00a0 Keep healthy snacks on hand to help satisfy your cravings and prevent impulsively indulging in less healthy foods.\u00a0 Schedule your workout like an appointment.\u00a0 Add exercise to your calendar so that other obligations don\u2019t get in the way.<\/p>\n<h3><strong>N<\/strong>otice when you\u2019re full.<\/h3>\n<p>If you feel out of touch with your body\u2019s natural cues, try using a Hunger Scale to become reacquainted.\u00a0 Imagine a meter ranging from 0\u201310, with 0 being beyond hungry (headaches, dizziness, your body is totally out of energy) and 10 being beyond full (you feel physically miserable and feel like you never want to look at food again). Most people enjoy their food and eat comfortably when they are between 3-6 on the scale.<\/p>\n<h3><strong>O<\/strong>pt out!<\/h3>\n<p>Learn to say no when your calendar is too full. \u00a0Consider your priorities. Focus on the high priority items first. If possible, remove low priority items from your list. Consider rescheduling commitments and appointments that can wait until after the holidays.<\/p>\n<h3><strong>P<\/strong>revent illness.<\/h3>\n<p>Colds and the flu are most prevalent in the winter.\u00a0Prevent them\u00a0by washing your hands regularly and urging others to do the same.<\/p>\n<h3><strong>Q<\/strong>uiet time.<\/h3>\n<p>We are biologically programmed to slow down during the winter months, which makes this the perfect time to reflect and turn inward.\u00a0 During these quiet moments, consider freeing yourself from technology.<\/p>\n<h3><strong>R<\/strong>elax.<\/h3>\n<p>It can be difficult to completely avoid the holiday stress, but you can learn healthier ways of responding to it. Learn how to elicit your relaxation response by using progressive muscle relaxation, mindfulness meditation, yoga, or guided imagery.<\/p>\n<h3><strong>S<\/strong>et realistic goals.<\/h3>\n<p>Be honest with yourself and acknowledge that it\u2019s unrealistic not to indulge in some holiday treats.\u00a0 The key is to eat mindfully and in moderation.\u00a0 Also be \u2026 Consider a goal of weight maintenance instead of weight loss during the holidays.<\/p>\n<h3><strong>T<\/strong>here\u2019s an app for that.<\/h3>\n<p>Apps can make your life easier, more organized, and even healthier during the holidays. Consider trying an app to help you focus on the positive like Attitudes of Gratitude or Happier, an app to help you stay on track with your eating and exercise like LoseIt or MyFitnessPal, an app to help you plan like Orderly or List Ease, an app to help you save money like Shopkick or Snip Snap, an app to help with gifting like Giftster, or an app to help you stay calm like Smiling Mind or Calm.<\/p>\n<h3><strong>U<\/strong>nderstand your limits.<\/h3>\n<p>This season often demands a lot of us.\u00a0 Share household responsibilities with your family. Consider planning holiday parties at a local restaurant, or organize a potluck dinner instead of doing all the food preparation.\u00a0 Trying to do and be everything can lead to burnout.<\/p>\n<h3><strong>V<\/strong>olunteer.<\/h3>\n<p>Consider the needs in your community, and find opportunities to give as well as receive this holiday season.<\/p>\n<h3><strong>W<\/strong>atch your portions.<\/h3>\n<p>You don\u2019t need to memorize a complete inventory of food serving sizes or carry measuring cups with you to monitor your portions at parties. You can use your hand to easily plan proper portions.\u00a0 For example, your fist is approximately the size of one cup, your palm is approximately the size of a three-ounce portion of meat, and your thumb is approximately the size of a one-ounce portion of cheese.<\/p>\n<h3><strong>X<\/strong>erochilia.<\/h3>\n<p>It&#8217;s the medical name for having dry lips.\u00a0 If your lips are chapped, find a good emollient-based lip balm and drink plenty of water.<\/p>\n<h3><strong>Y<\/strong>ams&#8230;<\/h3>\n<p>Spinach, squash, pumpkins, pomegranate, pears, dates, cranberries, chestnuts, cabbage, carrots, artichokes, apples\u2026 Eat seasonally!<\/p>\n<h3><strong>Z<\/strong>zzzz.<\/h3>\n<p>Sleep affects your mood, your cognitive processing (attention, alertness, concentration, reasoning, problem solving, and memory consolidation), your immune system, your skin, your sex drive, and your weight. For a better holiday season, make sleep a priority!<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>If you haven\u2019t read it already, check out <\/strong><a href=\"https:\/\/urbanwellnesscounseling.com\/abcs-holiday-health-part-one\/\">The ABCs of Holiday Health: Part One<\/a> <strong>for more healthful tips!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome back! Hope you enjoyed The ABCs of Holiday Health: Part One.\u00a0 Keep reading to learn more strategies for a successful holiday season! Make a plan! Plan your time by creating a calendar of events and activities.\u00a0 Create a budget to plan your finances for gifts, travel and activities. Plan for health.\u00a0 Keep healthy snacks [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2067,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The ABCs of Holiday Health: Part Two - Urban Wellness<\/title>\n<meta name=\"description\" content=\"The seasons are officially changing! 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