NUMBERS THAT COUNT: A HOLIDAY GUIDE TO SELF CARE

NUMBERS THAT COUNT: 

A GUIDE FOR SELF CARE DURING THE HOLIDAYS!

[ORTHOREXIA NERVOSA: OBSESSION WITH HEALTHY EATING]

We are a culture of extremes with little “middle” ground for balance. Goal during the holidays and healthy eating year round: 

Lose the Guilt, Keep the Pattern!

The question becomes….

How can you enjoy the holiday season while taking care of yourself?

Here are tips to help you maintain control:

• 1 

alcoholic drink per day for women, two for men

• 1

meal a week for the tempting meal (hamburgers, pizza, etc.)

• 20 

wait 20 minutes before going back for a second plate of food

• 2

bite rule for a tempting dessert (the brain is satisfied after 2 bites)

• 7

separate exposures to a new/healthy food for your taste to acclimate

(do not prepare separate meals for children)

• 1/2

your body weight in water daily

• 4

close relationships are crucial to physical health (emotional, physical, relational health)

• 6

no more than 6 teaspoons a day of sugar; aim for no sugar

• 3-4

cups of coffee a day are good for brain and heart health

• 3

minutes a day of meditation, prayer, deep breathing (also a stress reliever)

• 75%

of people consume most of their calories at night (boundaries!)

Self control wanes as the day comes to a close, so how can you establish a new rule or boundary to stop eating after dinner?

• 3

categories at the grocery store (lean protein, healthy fats, veggies)

Also, homemade salad dressings in cookbook

• 10

minutes a day of brisk walking (reduces cortisol/stress reducer)

• 2

every two hours, step away from the screen to stretch, roll your neck, drink water, go for a short walk (helps with concentration and focus)

• Life Coaching Question:

How can you incorporate one, two, three or more of these “thrive by number” actions into your holiday season?

• Quality Question:

How can you increase the emotional bond with your loved ones?

Don’t be too busy, distracted, or unavailable for the important people in your life.