Ideas to Help You Stay on Track this Holiday Season

Is your stress level rising? Are you living in the future, projecting about ways to create the perfect holiday season for loved ones and yourself?  

When I used to try to people-please family and friends, it made me feel overwhelmed and anxious. I've learned that my desire to make everyone else happy at my own expense is unrealistic and impossible. Getting bent out of shape about a situation I can't control is fruitless. Instead, this is how I let go of my expectations about having the "perfect" holiday and find Easy, Economical Ways to Really Relax.

Fear not. I also share tips that can help you re-set priorities for work, health, and social time this holiday season and beyond. My suggestions are designed to cut through magical thinking and see the goodness the holiday season has to offer. 

While you're reading, take into account that each idea has changed my behavior in a positive way. Scientific research indicates that when we engage in positive thinking, it helps change our perspective. Whenever we feel we're making progress, we're better able to recognize what's working and let go of those things that aren't.

If you're a person who's on the brink of doing too much, or has already overextended your resources doing things or being with people that actually don't add to your sense of well-being, listen up. 

Even those who sail through the holidays and maintain their balance despite the holiday craziness around them, may learn a new thing or two about staying healthy and happy right now. 

Practical Ideas to Help You Stay on Track this Holiday Season

Eat more meals at home. You’ll be less tempted to overload on salty, fatty, sugary foods. Prepare simple plant based whole foods instead. Make double batches of food. Freeze half and serve it on a night you’re too tired to cook. Plan to eat out and attend parties, but be careful with your selections. Limit outside food functions to one a day. In the long run, it’s better to prevent unhealthy eating and weight gain than try to cure it. 

Check in with Nutrition Experts to learn “The One Thing Top Nutrition Experts Do to Stay Healthy During the Holidays.” See this one too. How to Maintain Good Health this Holiday Season.

Read How to Use Your Journal to Create Self-compassion. This post shows you why journal writing can help you identify and process troubling emotions. When you're able to write things out on the page, it helps you feel less vulnerable and overwhelmed. Knowing what emotions come up about a situation or person is the first step in resolving conflict within yourself. For tips that help you develop self compassion, click the link above.

Allow for down time every day. Give yourself permission to nurture yourself, before you feel hungry, angry, lonely, or tired. Practicing self-care habits like meditation, yoga, or chatting with a friend, is a requisite that restores your sense of well-being. See more at Self-care Activities to Encourage Optimal Health and 6 Ways to Shower Yourself with Kindness. 

Schedule short spurts of physical activity before breakfast, lunch, and dinner. Small doses of exercise like bike riding, hiking, walking, and swimming are pleasurable and good for you. Time spent away from the kitchen and chips and dips reduces snacking. Exercise speeds up metabolism, and helps to improve circulation, digestion, and elimination. It also helps stave off moodiness.

Reserve Time to Socialize. Attend a concert, movie, or participate in a spiritual or religious function with friends or family, rather than focus on food as the activity for the day. 

Say “no” when you need to by bowing out of tasks you really don't want or need to do. Target and follow through on what’s most important to you. In the long run, setting boundaries with others and yourself by understanding you have a finite amount of time, energy, and money to work with, avoids building up resentments and stress about holiday visiting and gifting.

Get Adequate Sleep. The American Heart Association encourages you to “Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Learn to use the color indigo and the third-eye chakra to help you get sounder sleep.. Also note, physical activity may improve the quality of sleep and life in general.

Plan to work early and balance it with play. Work in spurts by learning how to practice a 20-20-20 pattern. Every 20 minutes disengage from your computer screen or desk by standing up and looking at what’s going on 20 feet away from you. Do this for at least 20 seconds. Then get back to work for another 20 minutes. This habit saves eyesight, prevents eye and body strain, and keeps you at the top of your game. Also see “4 Ways to Find Work-Life Balance During the Holidays.” 

Reward Yourself by Saving Room for Healthy Treats, those that don’t contain empty calories from additives and fillers. Try out this delicious recipe from Ilene Godofsky at the Colorful Vegan Kitchen, Vegan, Gluten-Free Chocolate Chip Banana Sweet Potato Bread. When all else fails, keep calm and carry dark chocolate. It helps every situation, has nutritional value, and it's place in my life needs no explanation.

Beat the holiday blues, and know when they're something major. I've discovered through my own missteps and pain from experiencing the holiday blues, to be diligent with self-care. When I'm consistent with exercise, don’t skip or overindulge at mealtimes, follow through on work requirements, and meet personal needs for relaxation, it’s easier to prioritize my time. If I remember to don't have to do everything to perfection or by myself (I can ask for help), I'll maintain a positive outlook and have time and energy to connect with others.

  

How do you deal with stress and maintain balance during the holidays?

What holiday activities do you enjoy and which ones could you do without?

Do you have tips to help us stay on track this holiday season? Please share them in the comment section below. If you feel this post can help others, please re-share. I'm sending my best wishes for a HAPPY, HEALTHY, HOLIDAY SEASON!

The Quote for today is from Joyce Meyer. "I believe that the greatest gift you can give your family and the world is a healthy you."  

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Exercise Improves Mind and Body Health

Isn't it wonderful? More and more research is pointing to the fact that there's a direct correlation between aerobic exercise and brain cell health and even cell regeneration.

Here's a new report for you to see. Brain Cell Health and Aerobic Exercise

I'm grateful I spotted this study. It encourages me to keep up with my exercise routine. I love to get out there for aerobics in a natural setting. I never have been one to go to a gym for treadmill walking. My preference is to commune with mountains, flora and fauna, streams, a river, or sea. Time flies as I hike and walk outdoors, probably because there's so much of interest for me to see.

What's your take on the study and what motivational techniques work for you to keep you active and vitally alive? 

Which kind of aerobic exercise do you enjoy the most? Swimming, biking, hiking, Zumba, walking, or running rev up your engine and improve blood flow to the brain. Exercise is good for your whole family, so plan times when you all will be able to get outdoors for fun and health.

 My quote for the day is: "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. " John F. Kennedy

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Easy, Economical Ways to Really Relax

Does muggy weather or the dry heat days of summer, just like we have in Tucson, make you feel edgy? Is your reaction to another person's behavior making you feel hot under the collar? Are you frustrated or overwhelmed by unfinished projects at work or at home? 

Perhaps family obligations are more than you want to deal with right now. Maybe you are doubling up on work to pay down credit card debt or watching every penny so that you'll be able to send a kid to college. Don't delay. Check out my ideas for free or inexpensive ways to really relax. 

If you want to face the rest of your day refreshed, renewed and raring to go...

Change Your Pace to Refresh

At times, we forget to give ourselves permission to take a 5 or 10 minute break . Take all the time you need to read the definition of relax and breathe deeply.

Stand up for a quick stretch to relieve muscle tension. Reach for the sky and down toward your toes. Spreading your arms wide with palms toward the sky, helps you release trapped energy you've picked up from sitting too long or stressing about things you are powerless over.

Run in place, when you feel sluggish, stale, or foggy headed. Aerobic exercise releases endorphins, the feel good hormone.

Power walk (even 5 minutes will do) to speed up metabolism. If possible, get outdoors for exercise. Nature is a natural healer, one that doesn’t cost anything. Take responsibility for your well-being. Once you're in motion by moving outdoors, your spirit and body will thank you.

Put your feet up, against the wall to do a restorative yoga pose, Viparita Karani. All this pose requires of you is to do no more than rest and breathe. Relax in this pose for 1 or 2 minutes at first. Then gradually rest for 5 or 10 minutes at a time. Feet up the wall pose changes the effect of the pull of gravity on your circulation. When you stand, gravity tends to draw blood toward your feet. When you invert yourself in this pose, blood tends to be flow in the opposite direction, toward your head. Read this article from Cindi Lee to Check Out Proper Body Alignment at Yoga Journal Before Doing this Pose.

Switch Off Perfectionism

Learning to do something new requires practice, determination, and concentration. If your default setting is to be hard on yourself for making mistakes, you set yourself up for self-criticism, negativity, and tension. Adjust your thinking by observing how often perfectionism brings self-inflicted stress into your body, mind, and spirit. 

Eliminate the internal critic by telling yourself you are okay, no matter how long it takes you to learn new behaviors, move forward, and change. Treat yourself gently. Self-compassion gives us strength to postpone instant gratification for a longer term goal.

I've discovered that perfectionism is a fear-based behavior that I adopt when I try to control an outcome in order to receive love and acceptance from others. Whenever I realize I'm striving for the wrong reason, outward instead of inward approval, I can make a conscious decision to switch off perfectionism. As soon as I focus on my learning curve and appreciate my efforts to gain new knowledge, information, and skills, I become my own best friend. 

"Being able to feel content about progress without an expectation of perfection is a life-skill that helps us live gracefully." Nancy Andres

Be a Good Vibes Leader

Think Positive Thoughts and Smile

Your attitude and behavior influences your level of relaxation. 

Do this:

1. Count your blessings.

2. Let go of striving to fix or change other people, places, and things. When you can accept things as they are, you will find ways to be at ease about today's reality.

3. Make the choice to see the humanity in everyone and be kind and encouraging to others.

4. Bring passion to your own work and lifestyle.

5. Self-caring behaviors like those above and napping, eating a nourishing meal, and short breaks in daily routine, helps you refresh and renew yourself.

Human beings are naturally attracted to those that are happy and smiling! Are you eager to work and play with people who have a positive outlook? 

Yes. Our relationships can stress us or satisfy us. If yours are bending you out of shape too often, perhaps you need to back away from some people and relationships, kick back, and unwind. 

Note: If you're looking for hints about ways to communicate more effectively, see this article from Susan Heitler Ph.D. at Psychology Today, "10 Things to Say to Generate Good Feelings."

Additional Ideas to Help You Take Time for You

1. Put in a phone call to a mentor, life coach, or chat with a confidant.

2. Eat lunch with a pal or go to the movies with your best friend.  

3. Decide to put a tense or stressful situation on the shelf for a short time, while you listen to your favorite music or dance up a storm. You may have a new perspective about the scenario, when you look again. 

4. Indulge in a hobby, read a book, daydream, or work on a craft project.

5. Laugh often, laugh at your foibles, and laugh at life's absurdities

People who take good care of themselves by having downtime as well as work spurts, find balance, energy, creativity, flexibility, and resilience that is necessary to lead a healthful and happy life. 

The quote for today follows:

"Take precious time to just be." Nancy Andres

Take Precious Time to Just Be

Before you go, please comment, ask questions, or share whether it's easy or hard for you to kick back and relax. Why do you think that's so? I'd appreciate feedback, as it's challenging for me to take frequent breaks during my workday. I know I feel better when I do. I often get caught up in the creative writing process, and think I might lose my train of thought and enthusiasm if I take time away from my computer. Any input is greatly appreciated.

This post was updated 5/10/18

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Walk with Me in Tucson

I moved to Tucson from the east coast in 2001 and am thrilled I did! During the winter months of December, January, February, and March, I breathe easy and appreciate not having to shovel snow or walk in slush.

Here in my city, one that's surrounded by majestic mountain ranges, I dash out for a hike or walk in a sweater or light jacket, sweats, and my athletic shoes or hiking boots. I'm good to go.

On one day's hike, here are a few things I saw. This beautiful Palo Verde Tree.

I also saw a saguaro, prickly pear, and basked in the beauty of a perfectly clear blue sky.

On to another day, as I strolled along in Downtown Tucson, I saw this vista. It's a picture that captures one area of the city, showing one section of the Catalina Mountains in the background.

On the third day I saw this humongous figure on the University of Arizona Campus. Isn't it a neat sculpture?

On the fourth day I saw this...

It's a decorative screen gate in front of a residence. I love the scroll work. Tucson is home to many exceptional craftspeople, iron workers, and metal artists. I don't know the name of the artist of this one, but I love it.

No matter where you walk or hike in Tucson, there are interesting or beautiful things to see. Walking is a cheap exercise that can even be thrilling. All you need are a good pair of walking shoes, comfortable clothing, a sunhat and sunglasses, some time, and an adequate supply of water to keep hydrated.

Do you walk outside for exercise, entertainment, to run errands, and/or to learn about new places and things? Please share your comments about that with me below.

Walking is one of my favorite pastimes. Even when I'm grumpy at the start, breathing in fresh air, a change of scene, and mild temps lift my spirit and energize me. 

Walking grounds me to mother earth, gives me a sense that my Higher Power is with me, and introduces me to new sights. Walking also refreshes my perception of places I've visited before.

Walking often calms an overactive mind. 

Walking allows creative juices to flow.

Walking reduces stress and relieves aches and pains from sitting.

Walking briskly gets blood pumping and lungs oxygenated.

Walking without a specific destination in mind is a way to stay present and live in one moment at a time.

Walking outside provides a dose of natural Vitamin D from the sun, and is an element that helps prevent depression and promotes sound sleep.

How often do you walk outdoors and what tricks or tips do you use to get yourself going? At times, I need extra motivation to stop what I'm doing to walk. You know, those sticky times when I'm glued to my seat at my computer, and think I have too much to do and too little time. 

Please comment below with motivational ideas, tips, tricks and comments about walking. How many of you readers have ever visited Tucson and how many of you are locals? Sure would love to know more about you and your willingness to exercise outdoors.

My parting picture is of cowgirl Nancy A, outdoors at Trail Dust Town. What a hoot!

The quotation for today is:

"For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone." Audrey Hepburn. Read more at: brainyquotes

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15 One-Minute Health Boosters

Do you want to improve your health, but lack ideas and motivation? Perhaps you feel sluggish and want to restore your enthusiasm for daily living. Try out these 1 minute health boosters and see how little time and effort it takes to nurture your mind, body, and spirit.

1.Drink a tall one, an 8 oz. glass of water several times during the day. This will keep you hydrated, helps digestion, and makes skin dewy fresh.

2.Eat a half cup of beans, an excellent source of protein and fiber, to help you rev up energy, maintain regularity, without fat.

3.Splash your face with cool water to revive yourself, instead of drinking a cup of coffee and jarring your nerves.

4.Plan daily goals for exercise. It takes less than a minute to reserve time for this self-care practice on your calendar. Exercise pays off by reducing stress, helps keep you fit, and elevates mood.

5.Take a deep breath. Deep breathing eliminates anxiety and sends nourishing oxygen to all parts of your body.

6.Snack on a serving of fresh sweet peas for a change of pace treat. This healthy veggie has more vitamin C than 2 large apples and more protein than a whole egg or a tablespoon of peanut butter.

7.Take a 20-20-20 break. Every 20 minutes disengage from your computer screen by standing up and looking at what’s going on 20 feet away from you. Do this for at least 20 seconds. This saves eyesight and prevents eye and body strain.

8.Use eye drops to refresh your eyes at least two or three times a day.

9.Say “no” when you need to. Bowing out of tasks you really don't want or need to do enables you to prioritize your time, energy, and resources. It allows you to focus on meeting your own needs more effectively. In the long run, setting boundaries avoids building up resentments and stress.

10.Set water to hot (above 140 degrees F) when washing sheets, pillow cases, and towels to kill dust mites. Hot water washes can remove pet dander and pollen residue and makes laundry fresh smelling as well as clean.

11.Apply a broad-spectrum sunscreen which is non-nano (SPF 30 or above) to face and body every day to reduce chances of getting skin cancer and sun damage. Wear UV protected sunglasses to cut down on exposure to radiation and protect sensitive skin around your eyes.

12.Shed shoes at your front door. Discover how easy it is to keep carpets cleaner and cut down on the amount of environmental pollutants you track into your home.

13.Hug a bud to get those good feelings flowing. Kiss your significant other, and compliment your kids to spread the love and nurture each other. Laugh often. It reduces stress and prevents "dis-ease."

14.Stretch by reaching for the sky, bending over to reach for your toes. Stand tall and roll your shoulders. Stretching relieves sore muscles, reduces tension, and relaxes shoulders, neck, and body.

15.Create a mental gratitude list. Give thanks for your blessings and see how fast it improves your mood and sense of well-being.

Wishing you good luck as you follow through on these one-minute health boosters. They have worked really well for me, and can work for you too. Begin today to increase your health quotient by adopting these 15 wellness techniques gradually. Please let me know which ones are in your daily routine already. Are there any you're reluctant to try? Let me know about those too. When you follow this blog, you'll be updated when a new post appears. Thanks for your interest. I so appreciate you!

Before you move on, please check out this link to my website. Find out how activities in my woman's interactive journal, Colors of Joy: A Woman's Guide for Self Discovery, Balance, and Bliss can enliven your spirit and improve your sense of well-being.

The quote for today follows:

"Good health is not something we can buy. However, it can be an extremely valuable savings account." Anne Wilson Schaef

Read more at Brainyquote.com


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