10 Healthy Habits for this Holiday Season & into 2023

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self CarePosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are going to talk about 10 healthy habits to consider implementing now and continue with them into the new year, which is quickly approaching.  There is absolutely no need to wait until January 1 to start some minor or major ways to your lifestyle.

Now is the time to embrace a few healthy holiday habits to help you get through the weeks ahead feeling great and knowing that you are looking after yourself and your needs.

The holiday season is ‘the most wonderful time of the year’ (as the famous song goes), but it can also be tiring, cause stress and overindulgence if we allow it to.  Prepare yourself for all the upcoming get-togethers, parties and buffets by establishing some healthy, sustainable holiday habits today.

Let’s start the festive season off prioritizing our own health and well-being.  And, if you’re not sure how to achieve this…I’ve got you covered with the following ideas on healthy habits you could start implementing today.
 
10 Healthy Habits to Implement This Season & Carry into 2023

#1: Make Movement a Priority

This is the first thing that gets postponed or missed – your workout.  With so many social obligations, it seems okay to skip your daily commitment to moving your body.

However, this is what you really need the most during the holiday season.  Fresh air, movement in whatever form you choose, sweating it out, skating, skiing, walking outdoors or a good gym session or maybe it is just slipping away from the crowds and doing an at-home stretching and yoga workout.

It is crucial for your mental and physical well-being to make regular movement a non-negotiable during your day.  You’ll feel so much better equipped to tackle the stress, hustle and bustle that the holidays sometimes throw at us. 

Be smart and get in your exercise first thing in the morning, if at all possible.  Then after dinner, get out in the fresh air again with a little digestive walk around town to admire the lights and decorations.

Dust off those skates and take to the ice or dig out the skis and hit the slopes.  No matter what form of movement you choose, it will help you cope much better with all that is going on during the holidays.

Commit to movement and make it one of your priorities!

#2: Stay Hydrated

The festive season offers quite an array of seasonal beverages, everything from hot mulled wine to fancy cocktails to traditional eggnog to creamy hot chocolate.  There always seems to be plenty of choices.

But keep in mind that these types of drinks are rich in calories, filled with sugar and alcohol can leave you feeling drained and sluggish after a while.

It’s time to make some healthier choices and limit your not-so-healthy beverages.  In order to resist temptation, I like to prepare my own drinks and take them along in my own travel mugs.  I prefer to make up peppermint tea and flavoured water – to make this I add freshly cut up cucumber and lemon to create a refreshing mocktail.  You could experiment with the tastes you prefer by adding mint and strawberries for a slightly different taste.  The possibilities are endless here.

One tip I implement at times is to have one big glass of water right beside a glass of wine.  For every sip of wine, I take an even bigger sip of water.  As you might have heard in some previous podcast episodes, I have cut back on my alcohol consumption significantly and I feel amazing because of it.  So, I don’t think this season will see me indulging in glasses of wine or other fancy cocktails too much.

Make it your mission to consume adequate amounts of water. In order to ensure you are indeed drinking enough, I suggest chugging a full glass of water before each meal. 

#3:  Get Enough Sleep – Seriously

We all know that the holiday season is quite exhausting for a myriad of reasons.  Our routines are different, our days are longer than usual, our minds are racing with all the things we have to do, even our nervous systems are on high alert.  So, getting a peaceful night’s rest can be quite difficult.

But now more than ever – getting adequate sleep is essential – for your energy levels, your mood and overall good feeling during these times.  Nobody wants to be irritable or over-tired when guests arrive.

Try to plan in a solid night’s sleep of at least 7 hours to ensure you feel well-rested and ready to take on whatever the holiday season brings.  You could even plan in the odd afternoon nap or two regardless whether you are a regular napper or not.  It might help rejuvenate you.

#4: Know Your Limits, Stay Within Them – Financially

If there’s one aspect that can quickly spiral out of control during the festive season, it’s your budget.

Splurging on gifts, spontaneous clothing purchases for those special occasions, extravagant food and drink at restaurants and for parties you throw can add up.  You might not notice it at the time but when your credit card statement arrives the following month, regrets could surface, and it’s too late to undo the damage then.

Set a strict budget and continuously monitor your spending.  This will help keep you on track and decrease stress as well as regret in January.
 
#5:  Begin a Journalling Practice

Journalling is a way to express yourself and your feelings to no one else but yourself.  It is a safe practice to let go of any long-harboured thoughts that are weighing down a bit heavily on you and your heart.

It is also a creative outlet for reflection on memories or losses of loved ones. Since the holiday season tends to evoke lots of emotions within us, keeping a journal can help you deal with some of the feelings that are rising to the surface.

The practice of journalling can be very beneficial in becoming clear on how you want to show up and how you want to navigate some tricky situations.

Start each day (and if time permits – end each day) with a few minutes of journalling.  Set an intention for the day in terms of how you would like to show up with and toward the people in your life, family, relatives and friends.  This simple habit could bring more joy and mindfulness to the holiday season within you.

#6: Do a Social Media Detox

For me, there’s nothing worse than sitting around a dinner table with friends and family only to see phones everywhere.  Not to mention, people using them to scroll or check their notifications when you are trying to have a meaningful conversation with them.

Be fully present for those near and dear to you this season by putting your phone away, out of reach for longer stretches of time.

Focus on people and make an earnst attempt to truly listen to them.  The greatest gift you can give another human is to listen wholeheartedly to what they are saying, not with the intent of chiming in but with the sole intent of listening to them.

While it is fun and exciting to check on what others are doing via social media, be thoughtful about how and when you’re using your phone.

Try to curb your usage to a minimum and show your loved ones that they matter to you.

#7: Say ‘No, Thanks’ to the Second Serving of Food

Undoubtedly, one of the biggest challenges we have during the holiday season is overeating and overindulging in all the tasty treats that are on offer.  The temptation is real.

Most family functions, get-togethers, work and social events are centered around food and drink.  It is really difficult and for many of us, tricky to navigate, the sheer abundance of dishes, desserts and holiday cheer cocktails.  Keeping everything in moderation takes an immense amount of willpower.

So, to help curb your cravings and stay mindful of how much you are consuming you could implement the following strategies:

-> Drink lots of water – before the appetizers come out, prior to starting the main meal, before dessert is served.  Consuming water will make you feel more satisfied and full.
-> Don’t load up your plate full of everything on offer.  Try to just take small samples of all the things you’d like to eat.  That way you don’t have the feeling you are depriving yourself of the things you love, and you’ll considerably cut down on calories too.
-> Load up on the veggie dishes, Make sure your plate is mostly vegetables as opposed to stuffing and sweet side dishes.
-> Politely decline a second serving of food.  No one will be offended or upset if you say ‘no, thanks’.  Challenge yourself to no seconds whatsoever, and that’s applies to the desserts and cookies as well. Stay true to yourself and your healthy eating lifestyle. 

Become super intentional and mindful of what you are eating and how much food is on your plate.

You don’t have to be over-the-top strict or hard on yourself, but if you keep telling yourself ‘everything in moderation and no second helpings’ you will be able to stay on point this season and not be filled with regret due to your overindulgence after the meal.

#8:  Don’t Neglect Self-care

In Episode 30 I talked about self-care as an absolute necessity.  And, there’s no better time to start making time for some much-needed self-care than the holidays. 

While it might seem honourable to make everyone’s holiday season wonderful, memorable and outright awesome, it will likely come at the expense of your own needs.

Decide how you are going to intentionally carve out some time for yourself and do whatever makes you happy during this me time.  This is your reminder to slow down and relax in order to feel refreshed and energized again.

What this looks like is different for everybody.  Some quiet time reading, or enjoying a long bath with candles, going on a walk alone, or taking a quick nap are all ways to unplug – even just for a few minutes.

Find ways that bring you joy and will restore your energy as well as preserve your sanity.  It’s important because we all know – you can’t pour from an empty cup.

#9:  Get Comfortable with Saying “No” When Necessary!

Although I often categorize this habit as an act of self-care to be practiced year-round, this warrants mention as a point on its own for the holiday season.  Just remember, it is healthy to set limits on what you are willing to do and what you are not willing and available to do. 

Sometimes you feel pulled in all directions and it’s easy to become completely exhausted and feel overextended. 

If you fear this could happen (again) this season, aim to simplify things.  Don’t feel bad about having to decline invitations.  With a polite and respectful response, friends and family will understand.

There is no badge of honour for doing far too much and reaching your breaking point.

Be honest with yourself and avoid stressful, exhausting situations by simply saying “no” this year. You owe it to yourself.

#10:  Keep Track by Using a Planner or Calendar

This is fairly self explanatory.  For some, December can become a crazy busy month with a full schedule of parties, gatherings, events, etc.  If there was ever a time to start a planner, it’s likely now.  You wouldn’t want to miss or forget an important get-together and let’s face it, with your minds racing 100 miles a minute with preparations, it is easy to lose track of where you need to be and what you need to bring along.

Keeping track of all obligations as well as the critical details pertaining to these events in one place and referring to it daily, can be very helpful and will set your mind at ease.  It will definitely relieve a bit of the stress by knowing you are on top of everything for you and your family.

So, there you have it.
 
I’d love to know which of these healthy habits you will start implementing today?  Leave a comment and let me know.

If you haven’t heard it yet today, let me be the first to tell you…
You are awesome! And I believe you in fully.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Xoxo Lisa
 

Make Self-Care & Setting Boundaries a Priority

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self CarePosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are talking about the necessary self-care every woman needs, now in December especially, and how setting healthy boundaries is a huge part of self-care.

The concept of self-care has evolved quite a bit. It’s not just about finding ways to relax and carving out a bit of ‘me time’ in your daily life – it’s much more than that. Yet, many still see self-care as a luxury such as a day at the spa, retail therapy, going on a retreat, etc., but in today’s show, I’d like to impress upon all of you lovely ladies that self-care needs to be a priority in your life and doesn’t have to cost a cent.

So, what is self-care, really?  It can be defined as the active process of making your body and mind a pleasant place to inhabit by filling your own cup first.  This ensures you have enough to give others.

I’m sure you’ve heard the saying, “You can’t pour from an empty cup.”

The problem I see with women is that they view the act of self-care as something kind of selfish – spending time and efforts on themselves.  Some even go as far as calling it narcissistic behaviour.

If this sounds like you or someone you know, then we really have to flip the script on this attitude.

“Self-care is so much more than a beauty regimen or an external thing you do.” 

Self-care is a conscious act to promote physical, mental and emotional health.  And, sometimes you will need more self-care in one area in order to restore your balance and find relief from a stressor in your life.

Just a few benefits of self-care that you might not have ever considered…

It is important to build resilience toward certain stressors in your life.  It leaves you better equipped to deal with overwhelm, stress and anxiety.  It boosts your self-esteem and confidence. It helps protect your mental health.  It can also foster better relationships with people near and dear to you.  It leads to a healthier lifestyle and ultimately you will lead your best life if you are taking good care of your mind and body.

By now, I hope you are beginning to realize how crucial self-care is and you are willing to prioritize it.

It’s Tangible Tuesday, so I would like to address a few areas of self-care and provide some strategies for you…

1.)    The first and undoubtedly, most important pillar of self-care is living a healthy lifestyle.  By now, you know how much I talk about physical fitness.  BECAUSE IT IS SO VITAL for our lives.  As women, we often put our own wants, needs and demands on the back burner.  We look after everyone else but neglect ourselves.  This has to change in order for you to live a long, healthy life.

In a nutshell, living a healthy lifestyle involves:  eating healthy, nutritious foods, getting adequate sleep and exercising regularly.

I’m going to ask you four questions and I want you to be brutally honest with yourself:

-> Are you getting enough sleep each night?
-> Is your diet fuelling your body well?
-> Are you taking charge of your own health?
-> Are you exercising enough and getting out in the fresh air at least once a day?

If the answer to ANY of these questions is NO, then you should assess the situation and become proactive in doing something about it.

Although they seem like stand-alone questions, they are very closely related to each other.  If you’re exercising enough, then you’re likely able to sleep better at night.  If you are consuming nutritious food rather than junk food or a lot of processed things, you are taking charge of your health and probably your sleep will improve as well.  If you are getting out in the fresh air at least once a day for a walk or run, then your self-esteem gets a boost, and you will likely fuel your body in a more conscious, healthy way. 

Personally, my sleep improved immensely when I started my new exercise routine of gym visits, spinning and swimming 6 days a week.  I don’t do all three activities each day, but on most days I do two of them.  There are also dog walks sprinkled into my daily routine, which gets me out in the fresh air and is truly mood boosting.

It’s like a trifecta of healthy living – eating the right foods, exercising regularly and adequate sleep.  Try to prioritize and implement beneficial habits in all three of these areas for a well-rounded healthy lifestyle.
 
2.)    Connect (reconnect) and surround yourself with people who lift you up.  You know the ones you can laugh with, share goals and dreams with, the ones who support you wholeheartedly, the ones you feel aligned with, the ones you meet after a long while and it’s like you’ve never been separated from each other. 

I am so blessed to have the same three close friends that I had growing up.  And, even though I lived in Austria, Europe for 25 years, we have re-connected and it’s as if time has stood still and we weren’t separated by the Atlantic Ocean for all those years.  We get together, laugh and reminisce about school days, make plans together and support each other unconditionally.  But we have to make a concerted effort to stay in contact.

It takes time and effort to cultivate and maintain better relationships with these special ones, but it is an essential part of your social well-being. 

We often become too wrapped up in our own lives and neglect these relationships.  So, devote some time (how much is very individual, and this is something you will need to figure out in terms of what works best for you) to arranging face-to-face meetings or if that isn’t possible, make a point of calling this person and giving them your undivided attention for a good chat.

Here are some questions to consider:
 
~ When was the last time you spent with your best friend?

~ Do you and your spouse/significant other have ways of lifting each other up and connecting during those busy, hectic days?  My suggestion would be leaving little love notes…in a lunch box, on the pillow, in his/her vehicle – to find as a surprise.  Or write a nice card to this person outlining all the things you:  love, appreciate, admire about them and your relationship with them.  It needn’t be costly or complicated – often the small, personal gestures have the most impact.

~ Assess and make a list of the people who lift up you and energize you when you meet.  Try to connect with them over the holidays and spend some quality time with them.  It’s up to you to take that first step.

~ If you think making some new friends is necessary, why not research which local groups you could join that might be a good fit for you and your interests.
Since joining our new gym, I have met some wonderful, like-minded ladies.  One of them invited my husband and I to join her and her husband for a ‘drink’ some months back.  Slowly, but surely it is blossoming into a nice friendship.  Because we have similar interests is staying fit, we decided to plan a triathlon next summer involving: kayaking, hiking and biking.  So, even though you might think it is difficult to meet friends at an advanced age, I’m here to tell you it is totally possible.

One other thing I did to meet new people was start a book club.  We had moved to a new area up north and I was interested in getting to know more local ladies, so I put up some ads and before I knew it, we had formed a small group of women who wanted a social gathering with a focus on reading and discovering new authors’ books each month. New friendships were solidified and the rest is history.  There are so many ways of putting yourself out there to meet new people; just take the plunge and see what works best for you.
 
3.)    The ultimate act of self-care is to set clear boundaries for yourself and others.  This sounds so easy but is one of the toughest things to do.  I think we are afraid of offending others by setting boundaries.  Done in a diplomatic, respectful way will not leave friends or family feeling hurt. Just a word of advice, they might not understand this new shift or change you’d like to implement.  Be prepared for some push-back but also be prepared to stand your ground on these new boundaries.

Essentially, boundaries are statements of intent put in place by you to protect you from conflicting demands that may arise in daily life.

“Boundaries are like an invisible force field that protect you from the choppy waters of life.”

They can be seen as a set of strategies or intentional decisions YOU make about your life, what you let in and what you keep out.

Have you ever felt forced to do something you really didn’t want to?  I know I have.  This goes back to the days when I used to be an incurable people pleaser and a person who couldn’t say NO.  Because of this, I found myself in many situations I hated being in and my workload got completely out of control.  This led to a serious bout of burnout.  That’s when I started setting more boundaries to protect myself – both physically and mentally.

I’m sure most of you can relate to taking on too much, your plate is too full, no time for yourself and feelings of anger and regret surface.

A remedy for this is setting personal boundaries. They help us stay on track and avoid distraction from things which are not important in your life.  And, they stop you from saying YES when you would rather say no.

For example, you might set a boundary around drinking less or no alcohol at a get-together or work function.  You’ll need a strategy or a ‘line’ to say when offered a drink.  And, in certain situations, there may be pressure to do as the others are doing.  You can have a comeback ready such as, “Thanks for offering but I’m afraid alcohol doesn’t align with my health goals right now.”

Another example we all have to deal with particularly during the festive season or birthday parties is setting boundaries around eating certain foods and sweets.  I know, in the past, it has been difficult for me to decline offers of great food and desserts. I felt like I was letting them down or they would be somehow offended if I didn’t eat their goodies.  But once I politely declined and stuck to my goals of not consuming sugar, nothing happened.  No one was insulted.  The party went on and I felt good about myself.

So, when it comes to protecting your healthy lifestyle, set those boundaries up to be in line with your health goals.  Have a sentence on hand to politely say ‘no thank you’.

If spending money is an issue for you, you might set a boundary around spending money more intentionally and only if you REALLY want to.  A strategy could be to jump right off your favourite internet shopping site the next time you find yourself scrolling through items.

Boundaries set your expectations for yourself as much as what you expect from other people. 

* Who are you going to spend time with that lights you up and supports your life?

Setting boundaries with friends can seem difficult.  So here’s a tip to consider:

Talk and be open with your friend.  Explain why you’re setting boundaries with your friend(s) before making them active.  Show respect and let them know what’s bothering you.  Take the time to articulate why you feel the boundaries are necessary and perhaps even ask their opinion on the matter.

This tactic would also work for any workplace or co-worker boundaries you may feel like setting.  If you approach this with respect and openness for the other person, you will receive a much better response than being harsh or abrupt.

Remember… “Boundaries protect the things that are of value to you.  They keep you in alignment with what you have decided you want in life.  That means the key to good boundaries is knowing what you want.”

So, I encourage you to make a list of some personal boundaries you’d like to implement.  And, include the ideas you’d like to plan into your day regarding the healthy living aspect too.

Here’s my list as an example.

For me, self-care means…

-> Nutrition is a priority; fuelling my body to perform well is a non-negotiable
-> Eliminate all processed food and sugar (95% of the time)
-> Daily movement and workouts
-> Abstaining from alcohol 99% of the time
-> Consuming LOTS of water
-> Getting to bed early
-> Rise and shine at 5:30 am to mentally prepare myself for the day
-> Setting my intentions for the day first thing in the morning
-> Fuelling my brain with books rather than TV
-> Spending quality time with people that are aligned with my goals

Maybe you like the sounds of one or more of these.  Why don’t you adopt your favourite?

So, that’s a wrap on Tangible Tuesday’s necessary self-care talk. 

I truly hope to have inspired you to grow.

In case you haven’t heard this from anyone yet today, let me be the first one to tell you…
You are amazing and full of potential. I encourage you to implement some self-care TODAY, because you are sooooo worth it and deserving.  Now, go out there and show the world what you are truly made of.

Til next time,

Lisa xoxo