Holiday cheer and this time of the year is often filled with celebration, friends, family and togetherness. It’s also filled with long “to-do” lists, stress, toxicity and unhealthy food. Instead of adding additional physical and emotional stress to your plate, try some of these tips for a happier and healthier holiday season.
Give Yourself the Gift of Balance
What I’m proposing is a complete mindset shift around how you honor your body and your self-care needs during the holiday season. This is a time for giving, so how about you give yourself a gift that’s going to nourish you beyond the 10-minute sugar rush of that wretchedly unhealthy fruit cake your aunt likes to make.
Be mindful and intentional with your food choices
There is nothing wrong with enjoying good food during the holiday season. You will have plenty of opportunities between the parties, work events and gatherings with friends and family. With that being said, this should not be an opportunity to sabotage your goals and health between now and the New Year. If you find yourself grabbing junk food or guzzling down extra alcohol, ask yourself how you’re feeling. Are you stressed? Depressed? Anxious? Emotions play a huge role in our food (and alcohol) choices. Being in tune with your mindset, feelings, and intentions will play a large part in your choices.
If you know you have an upcoming event, make sure you eat something healthy and satisfying before you head out. While at your event or party, enjoy a little bit of something you’re craving or wanting to try and fill the rest of your plate with lean protein and veggies. You don’t have to feel deprived this holiday season, but don’t overdo it either.
Stay Active
Exercise is very important during the holiday season. Have you heard “endorphins make you happy?” It’s true! Not only is it important to get that booty moving when it’s cold outside (and year round), but it helps with your mood too! This is a great time to join a gym, start a new fitness class, or find some new gal pals for accountability. Are you more of the “outdoorsy” type? Grab your skis or ice skates and bundle up for a fun event. Find what makes you happy and get others involved. Whatever you choose, keep it moving!
Find Time for Rest
Yes, exercise is important but so is rest! Especially during the busy holiday season. Your body needs it!!! Not only will you feel more refreshed, but it will help with your stress levels and keep you from making poor choices. If you’re finding it difficult to manage a rest and sleep schedule, you may need to make some changes in your routine. Sleep should be a priority; especially this time of the year. Try going to bed and waking up around the same time. Limit your television and technology viewing a few hours before bed. Relax in a hot bath with some lavender and other oils. Grabbing a good book and cup of tea helps in the evening too. Again, find what works for you and make it a priority. Rest is not something that should be negotiable any time of year.
Bump Up the Self Care
If you’re one of my clients or follow me on social media, you know how much I stress Self Care. This is something I had to learn the hard way but it’s something I make a priority in my own lifestyle. Why? Because it’s SO important! Especially this time of the year!
Women are the first ones to put themselves last! If you resonate with this statement, then you may need to ask yourself how much you’re adding self care into your lifestyle. A hot epsom salt bath, massage, yoga class or new outfit can make a huge difference. You’re not being selfish! You’re taking care of you and in turn, will benefit so many around you. When the holiday season is stressful and you’re feeling run down, bump up the self care. It’s good for the body and mind!
Set Boundaries with Your Family
Talk to your family and explain that you’ll be doing things differently this year. Share with them that just because it’s the holidays, it doesn’t mean you’re going to settle for nutritionally deprived foods that take more than they give your body. Explain that you’ll be creating some healthy delicious options and offer to share with them – it is the holidays, after all!
Beware of Toxic People
The holidays can bring upon stress when it comes to gatherings with friends and family. We often hear about “tolerating” someone for an event or evening. You may feel uncomfortable being around a group of friends or family members. Whatever the case, choose wisely. Ask yourself if the stress, anxiety and frustration is worth it. I am not saying to isolate yourself from your family and friends, but choose what makes you happy and feel healthy. Maintaining distance and setting limitations may better serve you. You should surround yourself with those who light you up and make you happy.
Exercise Your Creativity in the Kitchen
Try new and exciting recipes. Splurge and buy expensive superfoods, interesting fresh fruits and vegetables that you don’t always get, nuts and seeds, and truffled extra-virgin olive oil. I’ve become a huge fan of specialty oils and balsamic vinegar. I love the incredible flavors and I enjoy cooking more when I use specialty ingredients.
Healthy food can be totally gourmet and special too. Make your own homemade chocolate with mint leaves and stevia for sweetness. Adorn your salads with pomegranates and walnuts. Go out of your comfort zone and see what healthy meals you can whip up with some new ingredients.
If you’re looking for a SWEET and healthier treat, I welcome you to check out my favorite recipe to share with friends and family during the holidays. Not only is Dark Chocolate Coconut and Cranberry Bark super easy to make but it’s enjoyed by many! It stores well, looks adorable in a treat bag, and is enjoyed just as much when frozen or refrigerated.
I hope you found some value in these tips. Even though they are all important, incorporating a few of them can make a huge difference in your holiday season. This time of the year passes so quickly, so I encourage you to make it a magical, happy time.
Today’s author: Kim Wilson is a Certified Holistic Health Coach (CHC) and owns her own business, Kim Wilson, LLC, which specializes in empowering and educating women to get to the root of what’s going on with their own unique, individual body. She works with women one-on-one and coaches through online groups and programs. Learn more about Kim at her website www.kimwilson.me, from her Facebook page, or find her on Instagram.
The holidays are here and they can bring lots of fun with family and friends, perhaps baking your favorite Christmas cookies, or decorating a beautiful tree!
At the same time, the holidays can sometimes be stressful, expensive, and leave you feeling very short on time to take care of yourself. I might have just the remedy this year. Consider the idea of giving the gift of YOU rather than a material gift. This can really be an especially nice idea when the whole family or several friends join in.
What’s the benefit of doing this? Well, there are several – you can save some money by giving someone the gift of service and your time. And you can save some time over the holiday season when your gift is “delivered” in 2018! Remember, you will have more available time after the holidays are over. Last but not least, you can give a unique gift, one that only you could ever give — YOU! Give your time to a family member or friend in a way that’s uniquely meaningful for them.
Here are a just few ideas:
Be the gift of helpfulness to your elderly grandmother by offering to do her grocery shopping or other errands for the winter months.
Give the gift of a sanity break to your wonderful neighbors by offering to babysit for their small children so they can go out to dinner on their own.
Give your sweet parents a handmade gift certificate good for one home cooked meal at your home once a week for the year, so you can spend more time with them.
Offer to clean out your sister’s closet for her, since you are good at that and she desperately wants the help!
Offer to sit with a friend as they tackle a task they are dreading – just the company can make the task less daunting!
Tell a neighbor that your gift to them is to shovel all of their snow during January, February, and March.
Offer your busy brother and his wife the gift of a much-needed break by driving their kids to all of their sports practices for a month.
Tell your good friend who just lost her job that you’ll create a fabulous new résumé with her and show her how to create a LinkedIn profile.
The key ingredient in this process is to really imagine what your gift recipient would wish for that would add more joy, relaxation, or just a great big smile on their face. Your gift will leave the recipient knowing that you really thought about them and what they truly needed in their life right now. When your gift is received, your kindness will be remembered far longer than any material gift you might have given.
There are so many fun possibilities, and none of them cost you any time or money over the holidays. You save money, take time to do something nice for others when you have more available time, and wind up feeling pretty blessed in the process!
Happy holidays everyone! Enjoy the season of giving YOU!
Today’s blog was written by WWR Partner Coach, Donna Kettell. Donna is a certified professional coach (CPC) and a master practitioner in energy leadership (ELI-MP). Her certifications were earned through The Institute for Professional Excellence in Coaching (iPEC), which is accredited by the International Coaching Federation (ICF).
“Meditation is like giving a hug to ourselves, getting in touch with that awesome reality in us. While meditating we feel a deep sense of intimacy with God, a love that is inexplicable.” ~Paramahansa Yogananda
Last week during our annual Gratitude Dinner, I led a guided meditation on gratitude. As I was thinking about what I wanted to write about, the idea came to me that instead of my normal written word style blog, it might be fun to record a meditation that you could save and use as part of a gratitude practice.
Yes, November is the month when we all seem to focus on thankfulness, but practicing gratitude works best when it is something you do regularly throughout the year. If you know me, you know that I am a very positive person, but there are times when I am “off” and the thing that helps me get back on track better than anything else is practicing gratitude.
So, if you could use a little more positivity in your life – and who couldn’t – then I invite you to sit back and enjoy this guided meditation. It will take you 12 minutes to complete and ideally you want to find a spot where you will be comfortable and undisturbed.
Today’s author: Laura Hall, CPC, CDWF: As a certified professional coach since 2009, Laura Hall, Certified Daring Way™ Facilitator has been helping people just like you make changes in. As a mother of 2 girls, Laura has a special interest in coaching parents, so if you still have children living at home, ask Laura about her Wholehearted Parenting programs. Laura can be reached via email at [email protected] or feel free to visit her website HallCoaching.com
A friend and I recently attended the “Know Your Value Conference” in NYC – it was hosted by Mika Brzezinski, co-host of MSNBC’s “Morning Joe” and founder of Know Your Value. The conference is meant to enrich the lives of women and help them learn to own their power and grow their value – important stuff! The topics included Negotiation and Promotion, Financial Health, Emotional Health, Physical Health, and more.
I will admit, at first I thought the show was a little glitzy compared to other motivational conferences I have attended where the focus has been more on spirituality and inner healing. The presenter list included Martha Stewart, makeup artist Bobbi Brown, Jane Pauley, and Sarah Jessica Parker (love, love, love Sex & the City) just to name a few . . . remember, it was NYC!
BUT, the presenter that moved me the most was someone I had never heard of . . . Janine Driver, the author of You Say More Than You Think, which is a book about body language. If you knew me better, you would know that I am totally obsessed with books and learning. So when I was perusing the book table before the conference, Janine’s book spoke to me and I purchased it on the spot! Little did I know, a few hours later I would meet her in person, get my book signed, and compare notes about our 12-year-old complex boys – this all took place BEFORE I heard her talk.
Janine’s presentation was funny, powerful, energetic, and emotional. “Wow,” you must be thinking – “really, all that, and she was just talking about body language?” Well, by listening to her talk, I realized that my body language has been holding me back from owning my power.
Are you aware of your body language? Do you know how your body language affects the responses of others?
The good news is you can start implementing positive and effective body language techniques immediately. Challenge yourself to try out the different body language tips below and observe how people respond to you.
Power Poses
So there is the usual “Wonder Woman” hands-on-hips pose and the power steeple (you see this one on “Shark Tank”), but I am going to challenge you to look farther than the pose and notice how you respond when you see other people taking these poses. Notice the stances of women CEOs, politicians, and other powerful business women and entertainers. See mine above taken at the conference.
Homework: Have a friend take pictures of you in the various poses – see which one you like the best and start using it!
The Shimmy
This one became famous during one of the presidential debates when Hillary Clinton reacted by smiling, closing her eyes, and shimmy-shaking back and forth. But did you know that shaking your body is a simple yet powerful Qigong technique? Next time someone ruffles your feathers do what Taylor Swift says and, “Shake it off!”
Homework: Next time you are stressed or emotionally overwhelmed, find a private spot, ground your feet, and start moving your body from head to toe for 1-2 minutes.
Handshake
Be the first to reach out for the handshake (hands side to side). You can make a positive impression by facing the person – belly button facing the person you are shaking hands with, not just your face and upper body. Also, hand placement on the top portrays power while the hand on the bottom implies weakness. If someone does a power play on you and shakes with their hand on top, you can come back with a “hand hug,” meaning you cover the top hand with your hand.
Homework: Practice a variety of handshakes with people you meet – notice the response when you face and shake vs the shake that is not fully engaged.
The Shoulder Shrug
The Shoulder Shrug means I’m not sure of myself – DON’T SHRUG YOUR SHOULDERS!!! This is one body move women tend to do that totally takes their power away. Janine shared the story of her mother who was diagnosed with cancer and only a year to live. The video she showed was of her mother holding a rock over her head, saying “This is cancer,” and throwing it into the ocean. When Janine asked her mom to yell, “This year is all about me” . . . well, her mom threw the rock, looked into the camera, and said, “I guess this year is all about me,” then shrugged her shoulders. Janine had her say it over and over again until she said it like she meant it with NO shoulder shrug. She also had her mother practice a variety of positive body language techniques. Her mother outlived her diagnosis and was with her for three more years.
Homework: Catch yourself when you are getting ready to shrug your shoulders and STOP! If you have a hard time with this one, start by being more aware of the situations in which you shrug.
Start making positive changes to your body language today – it can help enhance your social life, relationships, and professional career. And, if all else fails, “Shake it off!”
Today’s author: Kim McClure, Holistic Health and Wellness Coach received her coaching education from MUIH, Laurel, MD. Kim is a certified Sanity School™ for Parents Trainer. Sanity School™ teaches a Coach Approach to parenting Complex Kids. Learn simple and clear strategies to motivate your child or teen to reach for success. If you need Sanity or want to learn more about the program, contact Kim at kim.mcclure@healthsanitylife.com or visit her website HealthSanityLife.com
What comes to mind first when you think of creativity? Art studio? Dance? Creativity as a talent? But there’s more to it, so let’s take a look at what creativity is.
When I Google creativity, many definitions come up, but I like to stay with: Creativity is the process of bringing something new into being.
Psychologist Abraham Maslow asked, “Who is interested in creativity?” in his 1971 book The Farther Reaches of Human Nature. His answer was: “Practically everybody is.” This interest is no longer confined to psychologists and psychiatrists, but has become a question of national and international policy as well. A 2012 Adobe study on creativity revealed 8 in 10 people felt that unlocking creativity is critical to economic growth and nearly two-thirds felt creativity is valuable to society. However, a striking minority – only 1 in 4 people – believe they are living up to their own creative potential.
How can a concept be so important in human consciousness, so dearly valued by nearly everyone, yet be so elusive?
In The Creative Connection, Natalie Rogers, daughter of psychiatrist Carl Rogers, states that “we all need love and approval. Yet the key to unleashing our creative energy is finding the deepest sense of approval within ourselves.” And we have to find a way to quiet the inner critic. It seems the creative bud in each of us is very delicate. Although the urge to express ourselves is powerful, it seems to be easily squashed in childhood. Many people then feel afraid and reluctant to try again.
Creativity is not a talent. We are all born creative and in fact are taught to not be creative. Until the age of five, we are able to play and create without any inhibition. We are able to make beautiful paintings intuitively without any training. At the age of six, we start judging ourselves and listening to what others say about us and lose our freedom of expression. We start to cultivate the chatter in our heads, and start living according to the stories we tell ourselves, whether they are correct or not. One of the stories I often hear as an art instructor is: “I’m taking your class, because I like to paint, but I’m not creative at all.” If we were to treat learning to draw the same as learning to read, we would all be better draughtsmen.
Where could you use more creativity in your life?
Art professor Betty Edwards made it her lifelong quest to determine what creativity is and why we judge ourselves so harshly. Her original contributions to the art of drawing and creativity have reached far beyond the college classroom as she proved that everyone can learn to draw. In her book Drawing on the Artist Within, she related that at the beginning of the semester there are always students saying to her, “I have no talent and will never be able to learn.” “Well, wait and see,” she would answer, and sure enough a few weeks later they were happily drawing away. And even then they attributed their newly acquired skill to hidden talent.
Additionally, the students stated that learning to see by learning to draw had caused other changes in their perception of the life around them. The students said that they noticed there is so much out there that they had never seen before. They even mentioned being able to think differently.
Betty Edwards proposed that learning to see and draw is a very efficient way to train the visual system, just as learning to read and write can efficiently train the verbal system. When trained as equal partners, one mode of thinking enhances the other, and together the two modes can release human creativity and make thought visible. She described the creative process as follows:
First Insight | 2. Saturation | 3. Incubation | 4. Ah-Ha! moment | 5. Verification – engaging left and right brain at the different stages.
If creativity is not a talent, but a skill, then we can learn it and have more of it in our lives. I like to see myself as open-minded, creative, and resourceful. Creating is something I have to do. It’s a force from within. I love it, whether it’s painting, setting the table, arranging flowers, buying a new outfit, or coming up with a creative solution. I thrive on solving challenges, and I use my creativity to engage in creative problem solving.
3 simple ways to enhance creative problem solving:
Become an expert and teach or explain.
Teaching as well as coaching have given me the opportunity to further deepen my knowledge and practice getting it across. I don’t have all the answers, but my reservoir, and also my confidence, are growing. I tell my art students to know their creative habits; with that, I mean knowing what they need in order to stay in the zone while they are painting. If you have to look for a color, you go from right brain to left brain mode and out of the zone.
Be curious and open-minded.
Get curious about the problem you want to solve and be open-minded to new ideas. Fear is the enemy of creativity. Embrace the unknown and give yourself permission to explore.
Gather information by asking yourself questions.
Any idea you have comes out of your memory. That means you have pulled information from your memory and used it. When asked a question, we immediately go into answer mode – so does your memory and you can come up with some unexpected answers.
Today’s author: Elisabeth Vismans is a Certified Professional Co-Active Coach (CPCC), an Award-Winning Artist, and founder of Quality Within, helping women in transition to find their life purpose. She developed a unique coaching program using the visual language as an extra modality. She is also an Art Instructor and conducts painting and coaching workshops. Learn more about Elisabeth at her website: www.qualitywithin.com, or from her Facebook page.
What do you do when you’re down-in-the-dumps and want to lift your spirits?
A proven way to shift energy from negative to positive is to focus on being grateful. When you do so, you change your perspective from a scarcity mentality to one of abundance. A tried-and- true remedy for the doldrums is to ask yourself, what am I grateful for?
There are other advantages to being grateful, as well. Literature has recognized the benefits of cultivating gratefulness as a virtue for thousands of years. More recently, through the study of positive psychology, mental health professionals are examining how virtues such as gratitude may benefit our health… and what they are finding is promising.
When it comes to health, grateful people (those who consistently incorporate gratitude into their lives) have an edge on those who are not-so-grateful, according to research on gratitude conducted by Robert Emmons, a psychology professor at the University of California Davis.
“Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, and regular physical examinations,” says Emmons.
Gratitude can also help us manage stress better. It’s commonly known that stress can make us sick, especially when we have trouble coping with it. Stress has been linked to many illnesses, such as heart disease and cancer. “Gratitude research is beginning to suggest that feelings of thankfulness have tremendous positive value in helping people cope with daily problems, especially stress,” Emmons says.
In addition, grateful people tend to be more optimistic and researchers are seeing how that characteristic boosts the immune system. “There are some very interesting studies linking optimism to better immune function,” says Lisa Aspinwall, PhD, a psychology professor at the University of Utah.
How do you become more grateful?
Some suggestions include:
Keeping a gratitude journal. Regularly list or describe what you are thankful for.
Offer thanks throughout the day, perhaps as a breath prayer. Expressing appreciation to others, or to God, as you receive anything from a parking space to a beautiful sunset creates a habit of gratitude. In time, this practice may allow you to find the good even in very difficult circumstances.
Surround yourself with people who are intentionally grateful. Their positive energy will be contagious and support you in your effort to be more appreciative.
As you incorporate any, or all, of these steps to become more grateful, I encourage you to take them beyond November and make it a practice that you do throughout the year. Gratitude is a powerful tool for your mental, physical, emotional and spiritual well-being.
Women who want to expand their focus on gratitude are invited to join the Wholistic Woman Community for our annual Gratitude Dinner onNov. 15th from 6-9 pm in Frederick, MD. This event is a highlight of the year and is designed to show appreciation for our members.
If you aren’t a member yet, you may join our community now and attend this year’s dinner. Learn details about the dinner and register by 11/13 to reserve your spot for this special occasion.
Today’s author: Carol deLaski, PCC, is an executive coach, speaker, and author of Lost and Found: Discovering Strength in Love and Faith. You may contact her at [email protected].
