Subterms
Over the course of the COVID-19 pandemic, we have seen a wide array of trends come, go, and circle back
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Let me start this with the proclamation that I LOVE food. I love coming up with a menu and inviting
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I have jumped awake at 3:52am more times than I can count. As a former editor who worked years of evening shifts in newspaper publishing, I was supposed to be able to gracefully manage time, words, and people each night to turn out a perfectly polished product for readers every morning.Most of the time, it went fine, or at least fine-ish. But even if I felt pretty confident about the newspaper I’d helped put together hours earlier, I’d still jolt awake in the dark, absolutely sure I had forgotten something important and would be judged for it.
In my predawn terror, I was starting to realize that my perfectionism wasn’t just about maintaining my own high standards. It was coming from a place of deep, deep fear.
What if someone judged me in the morning or found my work lacking? That would be awful. Maybe I would never recover from the embarrassment. So I played it safe, never taking risks or exploring outside my narrow comfort zone.
Over time, though, that zone actually became a lot less comfortable. I was scrambling every day to live up to others’ expectations, afraid to use my own voice. And you know what the worst part was? Nobody whose opinion I valued had ever judged me. The expectations I imagined others had for me were just that — imaginary.
That’s when I realized that, as scary as it might sound, living in the real world as the flawed human I was (and very, very much continue to be!) was the only way I could learn and develop my skills and confidence. I was learning what experts already know: Perfectionism can be the very thing that holds us back from being the best version of ourselves.
Need more reasons to ditch that perfectionist streak once and for all? Try thinking about what it doesn’t do for you.
1. It doesn’t raise your game
First, those high standards we hold ourselves to? They don’t have to disappear. Striving for excellence and being conscientious is something we should be proud of. But there’s a simple reason that perfection isn’t worth chasing. Our goals have to be achievable, and perfection just isn’t.
Take it from Dr. Brené Brown, the bestselling author who studies shame, vulnerability, and leadership. “What emerged for me in the data is that perfectionism is not about striving for excellence or healthy striving,” Brown told Oprah, according to HuffPost. “It’s… a way of thinking and feeling that says this: ‘If I look perfect, do it perfect, work perfect and live perfect, I can avoid or minimize shame, blame and judgment.’”
If you’ve been hanging on to that perfectionist streak because you think letting go will lower your standards, breathe easy. It’s time to set new goals — ones that challenge you, inspire you, and leave you feeling proud of your progress.
2. It doesn’t help you grow
Consider adopting the mantra of entrepreneur and life coach Marie Forleo: “Go for progress, not perfection.” On her blog, Forleo admitted that she could easily polish her posts and other products all day. Like many of us, she wants her work to be as good as it can be.“However, perfectionism is an insidious trap that can grind your output to a halt and suffocate your soul — if you let it,” she wrote.
That’s because all that endless tweaking doesn’t give you space to grow. Put your best effort out there and be done with it until you’re ready to make real improvements, Forleo argued.
“The goal is to always keep yourself in a growth-oriented mindset where you’re focused on learning and experimentation and getting better and just putting shiz out there,” she told viewers of her show, Marie TV.
Perfectionism is a defense mechanism that’s more about seeking external approval than it is about doing your own best work and learning and growing in the process. The latter tends to be more meaningful, so remind yourself from time to time that progress — not perfection — is the goal.
3. It doesn’t support your health
If you brush off the rest of these reasons, listen to this one. Perfectionism does zero favors for your health.
“Recent findings suggest that perfectionism is highly prevalent among children and adolescents, and perfectionism can be quite destructive in terms of its links with anxiety, depression, and suicide,” the summary of a 2014 report on perfectionism begins.
Other studies support those findings. They connect the dots between perfectionism and depression, anxiety, eating disorders, and more. If perfectionism is becoming more common, as studies suggest, more people are at risk.
An increase in perfectionism doesn’t indicate that we’re all just getting better at everything, as BBC Future noted. It’s actually a bad thing.
4. It doesn’t enrich your life and relationships
Psychologists say there are a few types of perfectionists. Some — self-oriented perfectionists — may need to know that they’re working at their full potential all the time. They may be disproportionately bothered by making a mistake. They may even expect themselves to be consistently perfect.
Other-oriented perfectionists hold others to high standards, expecting the people around them to be perfect. They may not be able to delegate effectively, needing to retain control of work so that it meets their own standards.
Socially-prescribed perfectionists are fueled by pressure and others’ expectations of them — real or imagined. They may base their self-worth on whether they can meet those high standards, even if they’re not realistic.
Each one may struggle with life and relationships in different ways. We are all on our own imperfect journey, like the one that’s described in one of my favorite childhood stories. In it, the Velveteen Rabbit and its friends are discussing the process of becoming Real and truly loved by a child. As they explain, it’s not a journey that has room for perfection — only for being authentic and unique.
“It takes a long time,” one toy explains to another. “That’s why it doesn’t happen often to people who break easily, or have sharp edges, or who have to be carefully kept. Generally, by the time you are Real, most of your hair has been loved off, and your eyes drop out and you get loose in the joints and very shabby. But these things don’t matter at all, because once you are Real you can’t be ugly, except to people who don’t understand.”
Take it from Brown. She believes that in order to genuinely connect with others, we have to show them genuine versions of ourselves — struggles and all. The truth, she argued, is that we are naturally interested in people who are authentic, who are honest about their imperfect lives.
“Perfectionism is not about healthy achievement and growth; it’s a shield,” Brown noted in a CNN op-ed. “Perfectionism is a 20-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from being seen and taking flight.” More
So the leftover turkey is in the fridge, the recycling bin is full of empty wine bottles, and you’re planning to be in sweatpants for the next 48 hours because pants that button sound implausible RN. Welcome to the day after Thanksgiving, otherwise known as the day of painful bloating, undeniable sluggishness, and mild (or extreme) regret. We’ve all fallen victim to exclaiming, “I can never eat again!” after Thanksgiving dinner, or feeling lethargic and regretful for days after.It’s no surprise that the Thanksgiving detox is a popular trend following the holiday (if you’ve never heard of it, Google to find hundreds of hits). Juice cleanses boom, workout classes skyrocket, and guilt-ridden dieters download MyFitnessPal and eat salad for lunch as a means to atone for their sins. But no matter what you eat on Thanksgiving (or how much of it), a Thanksgiving detox is unnecessary (and might even be damaging). Read on for reasons you don’t need to cleanse or detox after overeating that turkey, and six things you should do instead if you are feeling uncomfortably full and sluggish the next day.
The body repairs itself
No matter how many calories you gorged or how many slices of pumpkin pie you gobbled down, the body will process everything you ate within 24-72 hours. Everything from the saliva in the mouth to the enzymes in the stomach is meant to digest food, get the nourishment it needs from that food, and then get rid of excess through waste. Gross, but true! Yes, this is anatomy 101, but it’s important to keep in mind that the body is built to repair itself. Your body will digest all that sweet potato casserole and snickerdoodles on its own, whether or not you try to help it the next day. Likewise, you don’t need juice cleanses to “flush out toxins;” it’s the liver and intestine’s job to detoxify the body, so they’ve got you covered. Bottom line: the body is meant to repair itself, and it doesn’t need cleanses or detoxes to get the job done.
Source: @celebratingsweets
A healthy diet should include indulgences
Maybe your idea of a healthy diet is specific macronutrient percentages, or maybe it’s more about what you’re not eating (no sugar, no gluten, no refined carbs, etc.). There’s a lot of confusion, uncertainty, and debate about what a “healthy diet” really means. In reality, a healthy diet looks different to every single person; it’s whatever honors what your body needs (including foods that you love), and it’s about making intuitive choices with whatever is available. Enjoying cornbread or pecan pie does not mean you “broke” a healthy diet; it simply means your healthy diet includes foods that feed your soul and honors special occasions.
Nutrition is more than just what’s on your plate
If you think your body needs a detox to help it get back to “healthy” after one meal, know that health is not just about the foods we eat. Yes, fruits and vegetables nourish the body, but so do the people we spend our time with, the music we listen to, and what we see when we scroll through Instagram. Leafy greens and lean proteins are important, but how we spend our time and who we’re around feeds us too. If you’re not also focused on the ways you’re being nourished besides the food on your plate, you’re missing key pieces of the puzzle. Keep your stress levels down, regularly indulge in activities you love, and surround yourself with people who make you happy, and your body will respond accordingly.
Source: @noelledowning
1. Listen to your body during the meal
Instead of a free-for-all come Thanksgiving at 4pm that you’ll regret the next day, why not just keep up healthy habits and listen to your body? Before eating, check in with yourself to identify what your body really wants and needs. Maybe you’re not hungry, but you would enjoy every bite of a slice of pumpkin pie because it’s your favorite holiday dessert, or maybe you realize your digestion is feeling off and you haven’t had enough veggies with your meal. Notice when you start feeling satisfied and are no longer enjoying each bite to know when to stop, rather than mindlessly eating until you’re uncomfortably stuffed. Aim for a balance of favorite holiday foods and nutrients that will make your body feel good, and stop eating when you’re satisfied.
2. Drink a lot of water
Water seems to be the cure-all for everything, and with good reason. Staying hydrated can improve energy levels, relieve digestive discomfort like constipation, and overall help you feel your best. Especially if you’re feeling hungover (whether it’s a food hangover or a real hangover), drink lots of water to ensure your body stays hydrated so that it can do all that repairing it’s meant to do. If you want to be #extra like me, I always start the morning with warm lemon water and a little ginger whenever I eat a lot the night before and my digestive system feels off. I swear that simple hack makes my body feel 100 percent better. If it’s hard for you to remember to drink water (or you’re an overachiever and want an additional challenge), try an herbal tea like peppermint, which can ease indigestion or painful bloating.
Source: @kayla_seah
3. Stretch and (gently) move the body
Please do not attempt a two-hour HIIT class first thing Friday morning as a means to “erase” or “make up for” what you ate the night before. First of all, that’s not how the body works, but also it’s unnecessary. Go on a jog or work out if it makes you feel better and your body is craving movement. But if you’re feeling sluggish and lethargic like the rest of us after Thanksgiving, try going on a walk and doing some stretches to relax the body. Movement, no matter how low-impact, can boost energy, motivation, and mental health, which is especially important if you’re feeling that post-feast food guilt.
4. Add in extra veggies
A “detox” or “cleanse” implies that you’re subtracting and streamlining your diet. Instead, you should really be thinking about how to add more nutrients to give your body what it needs to get energy and help with digestion. Vegetables are loaded with good-for-the-gut fiber and immune-boosting antioxidants that help your body stay healthy. No matter what you feel like eating for the next few days, focus on incorporating even more veggies with each meal. Have a side salad or add spinach to your omelet, get all the steamed veggie sides when ordering out, and try a green juice or veggie-packed smoothie for an afternoon snack as an added boost.
Source: @kateogata
5. Take a nap
The ultimate lazy-girl activity is healthy and a great way to help your body recover from Thanksgiving indulgences. As another example of the body repairing itself and DIY detoxing, sleep is a crucial time where the brain can cleanse itself (according to a 2013 study). A 2019 study agreed that sleep may be the key to detoxing our brains, AKA the best thing that happened to the day after Thanksgiving since the leftover turkey sandwich was invented. So if you’re feeling lethargic and don’t want to get off the couch all day, don’t force yourself to work out or be productive. Give the body time to restore and repair by getting a full 7-9 hours of sleep at night and taking a nap if your body is feeling tired during the day.
6. Indulge in some self-care
Whether the way you best care for yourself looks more like 20 minutes of meditation, dry brushing before a steaming hot shower, or approximately five different face masks, spend some extra time making yourself feel pampered and cared for the day after Thanksgiving. Not only will a little extra TLC help you feel physically better from that food coma, but it can help ease the stress from any food guilt. Remember that stress and guilt after eating are worse for your body than pumpkin pie or green bean casserole could ever be, so prioritize self-love if you’re feeling the regret kick in. Try taking a bath, reading a book that makes you happy, DIYing a spa day, or staring in the mirror and giving compliments to remind yourself that one meal (or any meal) doesn’t change how worthy you are. Detox your thoughts; your body’s already got you covered.
How will you care for yourself during the holidays? What do you think of the Thanksgiving detox? More
Turkey, gravy, pumpkin pie, green bean casserole, mac n’ cheese–it’s about time for that Thanksgiving food coma (and the guilt or anxiety that comes with it). While this feast-focused holiday is an endless parade of indulgences and carbs that will leave you sluggish for days, there is absolutely no reason to worry about what you eat on Thanksgiving (say it again for the people in the back!). One meal (or a few, if you include leftovers) won’t affect you in the long-run, but the worry about it will. The more we relate food to anxiety and use labels like “good food” and “bad food,” the less we can listen to our bodies and enjoy special occasions (which is the point, after all). Rest assured, the fear-mongering around calories and holiday meals says more about our culture than it does about our bodies. In reality, our bodies are smart; they are meant to be resilient. So go ahead: savor every last bite of that turkey or pumpkin pie, totally guilt-free. Here are 10 things to do instead of worrying:
1. Redefine what a “healthy diet” means
We all think we have a pretty good idea of the definition of a healthy diet: lots of produce, clean protein, and limited additives, carbs, or sugar. Maybe your idea of a healthy diet is as specific as macronutrient percentages or caloric limits tracked on MyFitnessPal. But in reality, a healthy diet is much more flexible than a food pyramid graphic. A healthy diet looks different to every single person; it’s whatever honors what your body needs (including foods that you love), and it’s about making good choices with whatever is available. Enjoying pumpkin pie or buttery cornbread does not mean you “broke” a healthy diet; it simply means your healthy diet includes foods that feed your soul and honors special occasions.
2. Enjoy the real thing
Sure, cauliflower mash is a delicious alternative for mashed potatoes that has some extra nutrients and maybe fewer calories. But let’s be honest: cauliflower mash is not a classic Thanksgiving food. If you live for your mom’s mashed potatoes year-round (or you just don’t appreciate cauliflower posing as potatoes), then eat the real thing. It’s one meal, which won’t affect you any more than one healthy meal would change an unhealthy diet. If you’re cooking, you can experiment with plant-based versions of classic dishes so that you feel better, but when it’s a food you love or want to enjoy, eat the damn mashed potatoes.
3. Skip what you feel meh about
You already know to load up your plate with veggies that make you feel good and to indulge in the foods you love, totally guilt-free. But those dishes and foods you feel indifferent to? If they don’t excite you, skip them. For me, cranberry sauce and gravy are just so meh. I’d rather get extra sweet potatoes and cornbread, and forego the foods or toppings that aren’t exciting. If you could take or leave the dinner rolls, skip them so you have more room for veggies that will fill you up with nutrients or the foods you’re going to enjoy every bite of. There’s no Thanksgiving rule that states you have to eat turkey, stuffing, or green bean casserole, so if you don’t love it, don’t eat it. It will allow you to be more intuitive about what you’ll truly enjoy.
4. Know that nutrition is not just what’s on your plate
If you’re still under the impression that one meal (or a few holidays) can drastically affect your body long-term, you should also know that nutrition is not only the food we eat. The music we listen to, the people we spend our time with, the shows we binge on Netflix, the accounts we follow on Instagram are all things that feed us too. If you’re not as focused on the ways you’re being fed and nourished besides the food on your plate, you’re missing key pieces of the puzzle. You could completely stop caring about diet for a day and still have lots of opportunities to nourish yourself. Focus on these other areas instead of what you’re eating.
5. Add in extra nutrients
Perhaps you’re worried about what you eat because you feel sluggish for days after Thanksgiving, or a big decadent meal can leave you feeling sick. Instead of worrying about the aftermath during the meal, show your body love by treating it with the best before and after. Have at least two meals rich in protein, healthy fats, and fiber before dinner so that your blood sugar isn’t low and you’re not starving (it will help you from overeating and prevent that sluggish feeling). For the days after, add in extra leafy greens and a variety of produce that will give your body energy. Trust that your body can repair itself, when given half the chance.
6. Change the goal to be “fulfillment” instead of “perfection”
If your goal is to avoid the “bad foods” and stay “good” (whatever the hell that means), try changing how you think about the Thanksgiving meal. Instead, the goal should be to feel satisfied and fulfilled. Focusing on what you shouldn’t eat, whether in certain foods or quantities, means you’ll obsess over what you can’t have instead of enjoying the meal (it’s true for bad boys, and it’s true for pumpkin pie). Instead of vowing not to overeat or only eat certain foods, practice intuitive eating, and eat for the sake of fulfillment and satisfaction, not perfection. You’ll eat less and stop before you’re stuffed, but, more importantly, you’ll actually enjoy the meal.
7. Take care of yourself
One way to stress less during the holidays (and especially a food-heavy holiday like Thanksgiving) is to take care of yourself like you would every other day. Get lots of sleep the night before, go through the key pieces of your morning routine that make you feel your best before turning on Macy’s Thanksgiving Day Parade, take a bath or go for a walk if you find yourself stressed out during the day, and have a new face mask or luxurious pajamas to look forward to after the Thanksgiving feast is over. You know you should prioritize yourself 24/7, and a family holiday is no exception. Take care of yourself, and you won’t feel so out of control when it comes to food choices.
Source: @mylittlebooktique
8. Unfollow or mute any account that’s posting “diet mistakes”
Is it just me, or is everyone else’s Instagram feeds flooded about “Thanksgiving diet mistakes,” hacks on how to slash calories from traditional holiday foods like Eggnog, or “pre-Thanksgiving” workouts to earn your food. (PSA: you do not need to earn your food–not on Thanksgiving, and not ever.) The preemptive goal with this “health” advice is to prevent holiday weight gain as if it’s something we need to nip in the bud. But this messaging is “damage control,” as if the holidays are inherently damaging. Honestly, we just don’t need that kind of negativity RN. Holiday traditions and happy family meals are worth so much more than a number on a scale, and we should unfollow or mute anything that tries to make us think otherwise.
9. Listen to your body’s cues
When I tell people to “listen to their bodies and eat what their bodies want,” they often tell me they would eat all the mac n’ cheese and pumpkin muffins insight, and not pick up one vegetable or “good-for-you” food. However, when you overeat until you’re stuffed or opt for only the foods that make you feel sluggish or sick but taste delicious, that’s only in response to ingrained food rules that make the “off-limits” food sound more enticing. When we’re really in tune to our bodies’ needs, we eat until we’re satisfied (not stuffed) and crave a mixture of energizing nutrients and less nutritious foods we’ll enjoy every bite of (rather than mindlessly gobble down). Listen to what your body wants and feed it accordingly (yes, it really is that simple).
10. Bottom line: If you’re thinking about what you’re eating, you’re wasting precious time
Listen, I’ve been there: you feel stressed out the day of, knowing it’s going to be a “bad” meal. You anxiously scan the buffet table, acknowledging what you shouldn’t eat or identifying the foods you know will make you feel guilty. As everyone sits down to eat, you’re comparing your plate to your siblings’ or cousins’ as if the way other people feed their bodies somehow gives meaning to the way you feed your body. For days after, you feel guilty about little things or add in an extra workout to counteract the calories. I’m exhausted after all of that–aren’t you!?
Yes, diet culture is so ingrained in us that it’s sometimes hard to ignore, and we all want to treat our bodies well. But all of that thought, energy, and mental capacity could have been used for other things. If you’re busy worrying about your food choices, you’re missing out on time with your family or the ability to feel gratitude (AKA the point of the holiday!). If you’re stressed about eating, it’s a sign that you’re too focused on yourself. Be more engaged in the conversations with your family or call up a friend to check-in if you’re spending the day alone. If all else fails, donate money to a food bank, and you’ll remember there are bigger problems you can spend your energy on than eating too much turkey.
How do you prevent food guilt or anxiety on Thanksgiving? More
Some days, I feel like a complete rockstar. I get up early, do my morning skincare routine, stay on top of my hydration game throughout the day, hit the gym, and shower. I fly through my to-do list, jump at opportunities to help coworkers, and create new tasks for myself. I feel social, I reach out to friends to see how they’re doing, and I am active in my family group chat.Other days, I feel like the human equivalent of a stale piece of bread.
It’s 100 percent normal to have good days and bad days. Those of you who have more good days than bad, I envy you! For me, especially this year, having a heavy amount of rough, unmotivated days has been more prominent. I’ve been trying really hard not to get too down on myself. Living alone and working from home has taken quite a toll on my mental health and, while I do my best to put my best foot forward (yay therapy! yay reaching out to friends! yay journaling!), some days I just straight up feel like garbage.
Years ago, there was a darker time in my life where, on my days off from my job as a nurse, I literally wouldn’t get out of bed. If you’ve ever had one of those days… you already know. Feeling too anxious or depressed to get out of bed on top of feeling guilty for not being as motivated as you’re used to being is a vicious cycle and it can be tough to get out of. After too many days of feeling like an absolute blob, I made a not-feeling-so-great action plan to help me rebuild my confidence and to stay present on the days where I’m just not feeling it. Here are the five non-negotiable healthy habits that I prioritize on my most unmotivated days:
1. Stay hydrated
After I emerge from my nighttime slumber, I always, always, always rehydrate. Lately, I’ve been reaching for a big mason jar of hot lemon water to help me hydrate, improve digestion, and supplement some vitamin C. Drinking any kind of water is one of the easiest things you can do for your health and sets the tone for a better day. Trust me, being a dehydrated raisin withering away in bed is just not the move!
2. Make a realistic to-do list
I’m not talking about a list of “20 things that need to be done today.” Even on my most productive days, the likelihood that I fully complete a to-do list is rare, so I’m not trying to set myself up for failure. I’ll jot down multiple things that “need to be done at some point,” then, I’ll filter out my top three. Those three things must be done by the end of the day and I start with the least taxing first to help me ease in and to help me build my confidence. Checking something off of my to-do list always gets me going.
3. Move my body
I actually love working out once I get going but, like a lot of people, getting there can be the hardest part. When I’m feeling motivated and have time to spare, I could easily hit the gym for two hours to do cardio and lift which is a huge feat to tackle on days where I’m feeling low. On “blah” days, I still make sure I move my body to improve circulation, work on my mobility, and pump up my endorphins. I’m not talking anything crazy. I’ll either go on a walk if the weather is nice or I’ll pull out my yoga mat to either stretch or do a few yoga flows.
4. Tidy up my living space
When I’m not feeling so hot, the last thing I want to do is fold laundry, do dishes, or round up the water cups that have been accumulating around my apartment. But this year, I’ve gotten in the habit of cleaning up as I go, no matter what (I know, groundbreaking). My grandmother was right: It has made the day-to-day cleanup more manageable. For me, there’s nothing less inspiring or more anxiety-inducing than being surrounded by clutter and having the constant visual reminder that my life is an absolute mess.
5. Laugh
They say that laughter is the best medicine and, honestly, I am “they.” Besides the known scientific benefits of laughing, I have found it to be one of the best ways to help me feel like myself again. Whether I find laughter in FaceTiming a friend, rewatching my favorite episode of The Office, putting on a stand-up comedy, or reading a humorous book, it is my daily challenge to find it—no joke. More
Starting with Halloween candy and ending with over-indulging in champagne on New Year’s Eve, the holiday season is loaded with temptations and traditions that promise to wreck health goals. November and December are full of sugary hot cocoa, over-stuffed turkeys, unhealthy appetizers, Christmas cookies, and lots (and lots) of booze. Many women have food-related stress heading into the holidays, while others give up on healthy eating entirely until January 1. But reality check, ladies: you can still indulge in your favorite foods without giving up your health goals, and you should be able to enjoy the holidays (totally guilt-free). For some expert advice heading into the most decadent meals of the year, I polled eight nutritionists on how they stay healthy while still enjoying the season.
1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped
Source: @nutritionstripped
“Food provides our bodies with the physical nourishment it needs to feel and function its best. But it also is culture, tradition, a way to connect with others, enjoyment, and so much more. It’s so important to honor that, especially during the holidays when food is such a beautiful and important aspect of the celebration. But there needs to be a balance. Many people can fall into the pattern of eating mindlessly throughout the holiday season and not paying attention to their nutritional needs with the intention of “restarting” or dieting in January.
The way I practice finding the right balance between food for nourishment and food for pleasure is pausing before eating and checking in with myself so I can make an intentional choice. I may say to myself, ‘I’m not hungry, but I would enjoy that dessert right now because it’s my favorite holiday dessert.’ On the other hand, I may say, ‘I’ve enjoyed a lot of my favorite holiday foods today, but I realize I haven’t eaten many vegetables and my digestion feels a little off. I’m gong to choose to fill my plate with more nourishing foods now.’ The purpose isn’t to eat perfect, but rather to slow down, bring awareness to what you want and need, and make an intentional choice.”
2. Shana Minei Spence, MS, RDN, CDN, Founder of The Nutrition Tea
Source: @thenutritiontea
“I think it’s really important to try to keep your mental health in check and a priority as much as possible. Especially with what’s going on in the world now. I personally like to go for walks and get as much fresh air as possible. Not just for exercise, but moving my body particularly outside really helps destress my day and brings me clarity. I think that it’s so important to find some form of exercise that you enjoy. It’s a great mood booster and increases the serotonin and endorphins (feel good hormones). But this only works if it is exercise that you enjoy.”
3. Elizabeth Yontz Moye, RD, Founder of Hello Spoonful
Source: Elizabeth Yontz Moye
“Fill up your plate with as much fiber as possible! Fiber helps with blood sugar control, appetite control, and stable energy levels. The more fiber you have with your meals (specifically carb-heavy meals) the less of a blood sugar spike you’ll have. The less of a blood sugar spike you have, the less insulin (your fat-storing hormone) you’ll release. When you experience these rapid spikes and falls, the more hungry you become shortly after eating so be sure to fill up on fiber during the holidays to say fuller, longer!”
4. Valerie Agyeman, RD, Founder of Flourish Heights
Source: Valerie Agyeman
“As I fill my body with the right quantity and quality of food it needs, I also remember that food is for enjoyment and connection. The holidays are a time for me to connect with my family traditions, culture, and loved ones. My experience of taste, aroma, the love and intention put into the meal, surrounding myself with family and the joy of eating, all add to my experience of nourishment. It influences my mood, emotions, behavior and food choices too. While it’s been a roller coaster kind of year, remember that food is a comfort. Food is a way to feel connected. It is to be enjoyed too. And that’s OK. That’s a good thing.”
Source: @nutritionhappens
“Between the holiday drinks, food, and even the change in air temperature during this time of the year (colder temperatures can contribute to more water loss in the body), hydration can take a hit. Grab an extra cup of water or two between meals to replenish those fluids. For optimal hydration, we need a balance of electrolytes, which are minerals that help regulate and control the balance of fluids in the body. The three big electrolytes are sodium, potassium, and magnesium, and they’re found in natural fruits and vegetables. Try adding a few slices of cucumbers or lemons / limes in a glass of water with a pinch of salt. Not only does this help provide those extra electrolytes for hydration, but it also makes it more interesting to drink throughout the day.
Also, make at least one meal a day as nutrient-dense as possible. The holidays can bring a lot of changes during mealtimes, like eating different foods or changing our eating routines. A nutrient-dense meal in between holiday meals (think: smoothie packed with leafy greens, a roasted vegetable salad, an omelette packed with spinach) can help you meet those vitamin and mineral goals throughout the week.”
Source: @marisamoore
“Instead of focusing on what not to eat, add more to the table. I volumize with veggies. I like to start with a seasonal salad, garlicky green beans, or roasted Brussels sprouts with pomegranates for a festive twist. Also, there are endless eating opportunities during the holidays, but staying active might help to keep stress at bay. Consider connecting with friends over an active meet up like going on a (masked) walk. Lastly, I use what’s in season. From pears to apples to grapes to Brussels sprouts and other greens, there are lots of options.”
Source: @wellnessforthewin
“Some things that I think are super important to prioritize all year, but especially around the holidays, are adequate sleep and hydration. I encourage everyone to start their day with a large glass of water before they reach for the coffee. This can help reach daily fluid needs and hopefully remind them to continue to drink water all day long! In addition, create a good routine around sleep. Go to bed and wake up around consistent times each day, and create an environment that supports good, quality sleep.
Last but not least, plan ahead to reach your nutrition goals. Healthy eating requires a little more planning and intention, but when you think ahead, you are better able to incorporate nutrient-dense foods that support your health and immune system throughout the colder months. Remember that it doesn’t have to be all or nothing; you can truly enjoy all foods throughout the holiday season, without guilt or shame. It’s all about finding the balance that works for you and forming a healthy relationship with food.”
8. Serena Poon, CN, CHC, CHN, Leading Chef and Nutritionist
Source: Serena Poon
“Make sure you’re getting enough quality sleep. A lack of sleep amplifies emotions of tension, stress and anxiety, and weakens your immune system. Make a conscious effort to get at least 5-7 hours of sleep each night. Great sleep hygiene (going to bed at the same time, turning off devices an hour before bedtime, etc.) will help you stay on track through the holidays. Also, find a grounding practice. Meditating, breathing, or repeating a mantra/affirmation can do wonders for your health and mindset.”
How are you planning on staying healthy through the holidays? More
You already know that self-care should never be an afterthought (it is one of the biggest buzzwords, after all). But a modern lifestyle, busy work life, and an apocalyptic-level year (is it 2021 yet??) might have made it difficult to prioritize yourself (or make you feel guilty when you do). However, self-care is the most important insurance that you show up as your best self in every area of your life, and therefore, self-care should be completely restorative. Think about it: it’s not really caring for yourself if it doesn’t make you happier, calmer, and less stressed (looking at you, stinging face mask and overpacked workout routine!). Because the holidays are coming, stay-at-home orders are still going strong, and stress levels are through the roof, it’s time we take a look at our self-care routines and incorporate some much-needed upgrades. Here are five easy ways to update your self-care routine to ensure you’re caring for yourself in the best way possible:
Source: @equilibriawomen
1. Use CBD to de-stress
TBH, I thought I mastered the self-care game until I found Equilibria’s CBD. The trendy wellness ingredient started popping up in everything from makeup to dog products a couple of years ago, but it’s stayed around for good reason (even my doctor recommended it for anxiety and stress relief). Whether self-care looks like a CBD bath in the evenings, indulging in self-massage with CBD Relief Cream to relieve aches and pains, or taking Daily Drops to feel more calm and less tension throughout your day (yes, even the busiest workdays), there’s a CBD product for your self-care routine. Pro tip: pretty much everyone on our team swears that they have the best sleep of their lives after using CBD products. And what better way to care for yourself than a good night’s rest?
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Source: @josie.santi
2. Schedule self-care in your calendar
When our schedules get busy, self-care is often the first thing to go since it can be put off “until tomorrow,” and the only person we’re breaking plans with is ourselves. But self-care is not selfish, nor should it be negotiable. Self-care is crucial for not only your health and wellbeing (which should be #1 anyway), but it allows you to show up as your best self in the other areas of your life, whether it’s work or tending to relationships.
Think of it like charging an iPhone: self-care recharges your battery so that you can be energetic and motivated at work, kind and caring in your relationships, and overall show up as your best self. It’s the necessary ingredient for success in every area of your life, so treat it as such. To make sure you’re consistently prioritizing yourself, schedule self-care like workouts, baths, or downtime to read and relax into your calendar. Honor those time slots like you would any other meeting or appointment.
Source: @bookofthemonth
3. Read a book that makes you better
The point of self-care is to invest time, energy, and money into yourself. Instead of spending all of your downtime bingeing another Netflix series (although there is always time for that), take some time before bed or first thing in the morning to read a book that betters you. Whether it’s a self-help book, a career advice memoir, or inspirational essays, choose to consume material that makes you happier, smarter, or healthier. Not only can a good book impact your life, but spending downtime doing something good for you will increase your confidence and can even snowball into changes in all areas of your life. Now that’s self-care.
Source: @ceceolisa
4. Make sure “self-care” means “self-love”
“Self-care” is such a buzz-worthy term in 2020 that we give it a clear definition of face masks, bubble baths, and a glass of wine or a yoga flow (whatever floats your boat). However, the root of self-care should not be wellness trends; it should be self-love. In reality, self-care does not have an exact definition; it’s anything and everything that makes you feel recharged, replenished, and cared for. If you’re not sure what that is for you, take some time getting to know yourself: think about what you believe in, what you value, and what restores you. Anything you do for the sake of self-care should be to improve the relationship you have with yourself, so saying “no” when you mean “no,” being true to who you are, and forgiving yourself are some of the most radical acts of self-care you could ever practice.
Source: @jessannkirby
5. Take care of your home environment
So it’s the millionth day of staying at home: dishes are piling up in the sink, the junk drawer has gone rogue, and forget about making the bed every morning. Especially if you’re in a studio apartment like me, you might have given up all hope for keeping up with the space that you use to work, exercise, sleep, and relax in (guilty!). However, your home environment is more important for your wellbeing than you may realize. Clutter in the space translates into clutter in the mind, while a peaceful environment can impact everything from sleep quality to stress levels. If you’re looking for where to start with self-care, try starting with your home. Declutter, upgrade bedding, and add in cozy accents. Turning your home into an oasis is not only a matter of decor, but an act of self-care.
This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More
