Guidelines to Live by this Holiday Season!

Before you get into the full swing of shopping, running, stressing and partying, invest a little thought in your holiday meals to have a tasty, yet healthy, season. The holiday season covers a good six weeks.  "Falling off the wagon" or shucking all healthy habit for six weeks can make it especially hard to get back on track or even get on track in the first place.

Being in the flow and enjoying the holidays really requires planning.  No, planning is not a "buzz kill".  Planning and discipline used with eating, exercising and handling life administrative things like grocery shopping and cooking, give you freedom to do the things you value this holiday season.  Planning allows you to be the person you want to be.  Planning is crucial to avoid bouts of emotional eating, feeling overwhelmed and potentially expanding one's waistline. Adding extra thought to the shopping, meal planning and prepare for the weeks to come will help you stay balanced and nourished.

Here are a few tips to help you stay in the flow of the season:

•    The 80/20 rule: 80% of the time, eat for your health - eating healthy balanced meals at regular 3-4 hour intervals consisting of vegetables, protein, healthy fats and vegetable forms of carbohydrates. 20% of the time, indulge in the treats of the season with no regrets or "shouldn’ts". 80/20 equates to 2 meals that have food items that are not health promoting, like desserts.

•    Before attending a party or dinner, take time to eat small, nutritious snacks to prevent gorging on an empty stomach.

•    Rule of 3:  At parties, use a plate and select 3 of your favorite items from the buffet.  Move away from the table and pay attention to eating the foods.  Wait for a few minutes and if you "need" more, select 3 more (either new or same items) and eat again.

•    You can let hors d'oeuvres be your meal, or let the early party be your dinner.

•    Be aware of unconscious eating while near food.

•    If you are the host, plan for elegance rather than quantity. Skip the buffet by sporting an elegant menu in a relaxed and beautiful atmosphere.

•    Get regularly scheduled exercise in your daily routine - even if it is parking far away every chance you get  - do it.  Stress is chemical reactions in your body that affect your mood, give those chemicals an avenue for release (exercise) and your stress will reduce.

•    Using your schedule (electronic or paper) to pencil in appointments for bill paying, meal planning, meal preparation, laundry and household chores will keep the frenzy down.  If you do not schedule it, you have to remember it and try and squeeze it in.  When it is not scheduled, it usually does not happen.

Planning and being in the flow also means being in the moment and seeking less, appreciating more.  With that in mind, these ideas can be icing on the cake to make this a great holiday:

•    Focus on the present moment.  Take a "present" break often by stopping all activities and taking 10 deep slow breaths to a count of 5 to inhale and 5 to exhale.

•    Hug and be hugged at least one time a day even if it means asking a friend for a hug.

•    Learn to love the word "No" and practice it when you would normally say "yes" and resent it.  It will change your world.

Finally, being in the season and going with the flow also means to cut yourself a little slack.  You don't have to be Martha Stewart.  Who really needs to gold leaf pears for a table display, really? You don't have to be Mother Teresa either.  You just need to be you and be present to the season, yourself and those you love.  The rest is all extra.

Betty Murray, CN, HHC, RYT is a Dallas-based certified nutritionist and holistic health counselor and founder of Living Well Dallas, Inc. a health and wellness center located in North Dallas.  She specializes in one-on-one nutrition coaching and group programs to assist clients in weight loss and over coming chronic digestive disorders and hormonal disorders.  She gives lectures and speeches regularly in Dallas, New York and other US destinations.

You can read more about Betty at her blog www.thetruthaboutthin.com and www.BettyMurray.com. You can read more about Living Well Dallas at www.livingwelldallas.com. She may be reached at This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by calling 972-930-0260.

©December 2009, Betty Murray, CN, HHC, RYT - Certified Nutritionist and Holistic Health Counselor