By Guest Blogger: Beth Shepard, M.S. (Part 1)
Most moms do a pretty remarkable job of cutting corners on self-care to meet the demands of work and family responsibilities. But instead of saving time and energy, neglecting our own needs only magnifies the stress. This holiday season, give yourself the gift of better health by integrating these self-care practices into your lifestyle, one at a time.
1. List your values. What matters most to you? Is it your family? Your health? Work? Faith? Think of your top values as your compass, guiding your daily and long-term decisions. When you honor your values, you live a life of integrity. When you don’t, you increase your likelihood of stress overload.
2. Adjust your expectations. If having a super-tidy house isn’t one of your top values, relax already. It’s not a crime to let the laundry pile up while you take time out for yourself or to enjoy time with loved ones. The housework will always be there – but the people won’t.
3. Say “no thank-you.” Practice politely – yet firmly – declining commitments that don’t honor your values. I’m amazed at how well people adapt when I give myself and my priorities the respect we deserve. I currently decline all invitations to join in cookie exchanges. It’s too much pressure, and another to-do I don’t need during the holidays. My friends are OK with that – and they’re still my friends.
4. Move your body. A brief walk refreshes your mind, body, and soul in unbelievable ways. It burns calories, boosts metabolism, enhances your ability to concentrate and learn, and even helps protect against age-related declines in brain function. Sound good?
5. Eat lots of fruits and veggies. Stock up on a colorful variety of fresh and frozen produce – berries, stir-fry blends, bananas, clementines, pomegranates, and such. They’re packed with antioxidants, which help protect your body against disease. Aim for at least 5-7 servings a day – it’s easier than it sounds. Throw chopped vegetables in soups, sauces, salads, and entrees. When I make lasagna, I include shredded carrots, spinach, and mushrooms. For more ideas, visit www.fruitsandveggiesmorematters.org.
6. Eat mindfully. Honor your senses of hunger and fullness. Many women live inside of a constant power struggle, ignoring their body’s hunger signals in an effort to lose weight, or eating beyond the point of satisfaction to cope with stress or other emotions. Mindful eating is about tuning in to your hunger signals, and eating until you are satisfied. It’s about eating slowly, at a table, focusing on the food and how it makes your body feel – while enjoying pleasant mealtime conversation. It means turning the TV off, putting the book down, stepping away from the computer and work area. Eating should be an enjoyable, engaging experience, but many of us eat in 5 minutes or less, eat way too much, feel bad about it, and then eat more to feel better – except we never do feel better. Break this downward spiral today – make your next meal a mindful one.
(Look for Part 2 in a few days!).
Beth Shepard, M.S., is a wellness coach, clinical exercise physiologist, and health promotion consultant in the Seattle area. She helps busy women all over the U.S. achieve a better balance between work and life and adopt sustainable behavior changes for optimal well-being. www.wellcoaches.com/beth.shepard
It’s the most wonderful time of the year…or is that just name of a holiday song? No matter what you’re you’re celebrating this month, there’s sure to be a lot going on. Here’s the equation that happens in homes across America: holiday preparations + high expectations + more to do than usual =stress, power struggles, and other “gifts” of the season!
As a mother, do you look forward to the holiday season? Or does it induce visions of tantrumming children, pouting relatives, and an ever-growing to-do list? You’d be in good company if you felt both excited and stressed. No matter what holiday you celebrate, here are a few tips to keep you from wanting to throw in the towel and running away to the North Pole: