1. ONE HOUR AT A TIME-
This is a powerful way to keep
things simple and present over the holiday season. Take it one hour at a time.
Don’t worry about what you are going to do at dinner time at noon, or obsess
about the holiday party two days from now. Stay present and plan each hour as
it comes. This works hand in hand with the powerful tool of eating every 3-4
hours to create a regular pattern of eating and avoiding the binge cycles.
2. JUST SAY NO. – Firm boundaries with friends and families over the holidays may be
needed to maintain a healthy balance and a sufficient level of self-care over
the holidays. If you are feeling overwhelmed at a Christmas party, let the
guests know you have to leave early as soon as you arrive! Plan to take breaks
as needed and say NO to events that feel triggering, especially if it involves
dysfunctional dynamics. There are NO should’s that are appropriate here. Taking
apart the ‘stories” that are created around what is expected at this time of
year can be empowering to say the least. Honor yourself- honor your body…never
eat for someone else. You deserve it- this year…do it different!
3. PLAN BUT DON’T DIET-
BIG difference between these
two…and I offer an entire course on this concept, but for starters, make a
decision that you will not be hard on yourself during this time. Decide that
you are going to have a plan around what you will eat and when but allow for movement
and flexibility. Being PRESENT and conscious allows you to do just this.
Perhaps you plan to eat a treat at a certain time of day, or decide ahead of
time what you will and will not eat at an event. Be gentle, and remember that
you can always come back to the present moment- regardless of what happens. No
need to go to extremes if your plan falls apart. Simply notice it- like a behavioral
experiment, and come back to the plan as soon as possible.
4. CROWD OUT- LOVE this! Instead of creating lists of foods that you must AVOID,
make sure you include a healthy fruit or vegetable at every meal. Doing so, you
crowd out the foods that are not so beneficial and the body tends to start to
crave different flavors and food groups.
5. BRING SOMETHING TO SNACK ON- Plan for success! Bring along something to keep yourself occupied
with at a party or event that is something tasty you enjoy that can be your “treat”
for an evening? Instead of telling yourself you won’t eat anything at the
event, bring along something that works for you!
6. TAKE SPACE- Take a break as often as
necessary over the holidays. Taking a walk or removing yourself from the
immediate crowd can help in bringing your attention back to the present and
getting conscious again. Decide that you will do whatever it takes to stay
present and in self-care wherever you are!
7. CARRY WATER- Having a glass of hot water and lemon on hand is very helpful- or
a water bottle if that works. Drink more water than you are used to drinking.
It keeps your hands busy and your body full!
8. MINDFUL BREATH- Deep belly breathing is not only a powerful tool in stabilizing
the nervous system, but it also changes your thinking as it brings the
attention back to the present where awareness and conscious thought can take place.
Set your timer on your phone to practice mindful belly breathing throughout the
day and evening. This is a 3 part breath that starts at the bottom of the
belly, moves into the ribcage, then the throat. Rather than a shallow throat
breath.
9. TEA!- Tea is a wonderful dessert option. Pack tasty teas in your bags
for parties and always have it available in your home. Adding milk/almond milk
and stevia is an option also!
10. RE-DIRECT YOUR THINKING-When you catch yourself falling into negative thinking, take space
and begin to question your thoughts. Is this thought true? Am I really stuck
here? Even though I have gone off course with food today, does this really mean
I have failed or can I decide that I am in a learning curve and simply stat
over each moment? What can I do to shift things here?…Then- take that action!
Maybe it’s calling a friend, taking space, or setting a boundary.
To receive your
5 Days Sugar Free Ebook and My Bi-monthly Newsletter go to www.weightlossthatlasts.com
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