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    News — #keepcalm

    15 New Year's Resolutions for Your Health!

     

    Author:
    Lisa Cutforth
    B.Sc Nutrition with Psychology (Dual Degree)
    Consulting Clinical Nutritionist to The Banyans Wellness Retreat
    Owner and Managing Director of Wholesomeness

    10 Practical Tips for Staying Healthy During the Holiday Season

     

    Holidays are usually a busy time of the year, with lots of family gatherings, Christmas get-togethers and holiday traditions. Just because your schedule might seem a little more “full” than usual and your routine may be out of whack, it doesn’t mean that you have to kiss your healthy lifestyle goodbye! Sure, being surrounded by yummy holiday sweets and treats for a whole month can make it easy for your healthy habits to slip, but keeping your goals on track during the holidays is doable (with a little flexibility, which is absolute key. Click here to read our latest article on 3 healthy mindset changes to make during the holidays).

    We’ve put together 10 practical tips that will help to keep your healthy habits on track this Christmas season. 

    1. Be prepared. Prep ahead of the holiday season so that your house is filled with yummy wonderful healthy options. If you’re strapped for time, order a box of freezer-friendly Wholesomeness meals to set you up for success before the busy holiday season starts.

    2. Eat before you go. This is a great tip to avoid turning up to a celebration ravenously starving, ready to devour anything in sight. Make a quick smoothie at home beforehand or grab a Wholesomeness snack from your freezer for a nutritious pick-me-up.

    3. Be a great guest. Be a great party guest and bring a plate of something yummy and healthy that you made at home (like a huge salad or a delicious grazing plate with homemade dip and veggie sticks). That way, you’ll know for sure that there will something healthy to eat while you’re there.

    4. Load up on greens. If you see a salad or veggies at your holiday party, go for it. There will be probably be lots of other yummy things that you want to conquer first but eating a salad or veggies first will be best for your digestion and you’ll fill yourself up a little bit before going for everything else!

    5. Avoid fried foods. Skip the high-fat fried foods and go for the lighter options.

    6. Avoid heavy and creamy sauces. Avoid the heavy sauces and opt for the lighter options on offer – it will be better for your digestion and you’ll feel better after the meal too.

    7. Hydrate properly. Opt for a drink of water first, to support your digestion and prevent the dreaded “post-Christmas dinner” headache.

    8. Chew your food slowly and carefully. Use your senses to enjoy your food (taste, smell, touch, sight). Break your food down slowly with your teeth. When we eat fast there’s no time for our stomach to signal our brain that we are full, so try to pace yourself, chew your food and give enough time for your body to send you those hunger/fullness signals.

    9. Add a side of berries to your plate. Adding a cup of antioxidant-rich berries (e.g. strawberries or blueberries) to your meal helps to maintain a healthy oxidative balance, which helps counteract the negative effects of an unhealthy meal (check out our article on this here).

    10. Create your own gym wherever you are. This is especially relevant during the current Covid times, so many of you may already be pros at this! Even just walking up and down your stairs a few more times every day, picking up things/squatting, or dancing to some holiday music can be beneficial!

    How do you stay healthy during the holidays?

    5 Tips for Staying Calm Amidst the Chaos (COVID-19)

    It is fair to say that none of us have ever lived through, or faced something like the current COVID-19 global pandemic on such a big scale before. Together as families, as cities and as a country we have faced disasters (such as the Brisbane floods, or the recent bushfires) and we have come together to overcome these challenges. But with something as large as COVID-19, which is affecting the entire world in different ways, it feels almost surreal, uncomfortable and triggering for a lot of us.


    If you are feeling a little bit panicked, your head is scrambled or you're feeling unprepared, firstly know that those feelings (and many others) are completely normal to feel.

    The following tips might help you to feel a little bit calmer and more collected during this time:

    1. Focus on the areas of your life that you can control, and that make you feel calmer and safer

    This could be something as simple as planning your meals, planning your workout routine, or even staying organised while you work from home. If an organised and full freezer helps you to feel calm, remember that we are continuing to deliver every Tuesday to all of our Brisbane, Gold Coast and Sunny Coast peeps. 

    2. Normalise your response

    Know that it is normal to feel anxious, or frustrated, or sad. Try to find comfort in the fact that most people in the world are quarantined and self-isolating and we are all connected in this way. Know that we WILL get through this and it won’t last forever. Feel your emotions but also try to tap into the part of you that knows you will get through this.

    3. Try not to over-consume on information

    Information seems to be being mass produced right now, and a lot of it is being mixed in from the media, from the government and from social media, causing a panic mix of information. Try not to over-consume, but stay informed and check reputable sources once or twice a day to stay updated.

    4. Get back to basics (eat, move, rest)

    Remember to eat well, and also to eat enough, but not to over-eat.  If you're eating for emotional reasons, is there something else you could do instead?   Try to slow down, stay grounded and listen to your intuition.  Stay connected with friends and family but remember to be careful of too much screen time, especially late at night, Move your body (especially outside in the natural elements where you can soak up some vitamin D), and remember to REST your body.

    5. Optimise your immunity

    Optimise and boost your immunity through the foods that you eat. Eat all colours of the rainbow, and even if the grocery stores are empty, there are still amazing dried or frozen items you can buy (frozen veggies and fruit, dried beans and legumes, dried mushrooms).

    Cook with immune supporting herbs and spices like garlic, ginger, turmeric, rosemary and coriander. Keep your gut calm by practicing mindful eating, getting some probiotics into your diet, doing light exercise, and getting in your Oxygen. Get enough sleep every night so that your body can heal and repair. And something that is very important for the immune system – try to manage your stress levels. Go for a walk, practice a hobby, take a nap, anything that you know will help to make you feel calmer and less stressed.
     
    We have lots more tips and ideas related to what’s going on at the moment over on our blog at https://wholesomeness.com.au/blogs/news. Food waste hacks, tips on stocking your fridge and pantry, home remedies for clearing and preventing phlegm and mucus, plus much more.