This is an archived post taken from the November 2012 edition of KrantzWellness News.
The holidays are a busy time with long to-do lists and less time for self-care. Here are some tips to help you keep your balance:
Add In
What self-care can you add in? A run or hike? Time to read a good book? A massage or Reiki session? Lunch with a good friend? Scheduling time for yourself can make a significant difference during this busy season.
Take Out
At the beginning of the week, look at your upcoming tasks and see where you can let go. Can you delegate, share responsibility, barter, or hire someone to complete some tasks? Are there things that you can let go of altogether? During busy times it is important to recognize and prioritize how you fill your days.
Mindful Moments
During a busy day, take a few moments between tasks to pause. This might be a walk around your office, taking a few mindful breaths, turning on some calming music or lighting a candle before cooking dinner. These small actions can reset your neurological system and can have a substantial impact on your health and wellbeing.
Acceptance and Gratitude
Some periods of time in our lives are busy. Accepting this and being gentle with yourself can make a difference. Consider keeping a gratitude journal to write down things you are grateful for in your life. Studies have shown that this practice can improve your physical and emotional health.
Food-Tip: Oils and Fats
Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils are used in prepared, packaged foods and can be extremely damaging to the body. However, fats and oils from the whole food and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and keep our body functioning well. Including these high quality oils in your diet will give you energy, fulfillment and warmth during the winter season.
Here are some healthy sources to consider adding to your diet:
- Ghee (clarified butter) – can be used when cooking at high temps (over 400 degrees)
- Coconut oil – can also be used to cook at high temps (over 400 degrees)
- Extra Virgin Olive Oil – healthy all purpose oil to use at medium temps (under 400)
- Flaxseeds / Flax Oil – Do not cook with it in order to preserve the nutrient quality. Add to food after it has been cooked and keep the oil or ground seed in the refrigerator
- Sesame (seeds, tahini, oil) – add in after food is cooked or use in recipes that are cold (ie. hummus, salad dressing)
- Walnuts/ Walnut Oil – Keep shelled walnuts and walnut oil in the refrigerator to extend shelf life
- Pumpkin Seeds – Can be roasted and seasoned and then eaten whole or ground
- Almonds (whole, ground or butter) – Add a handful as a snack, chop or add to your baked or cooked recipe
- Avocados – Make guacamole, add to a salad, garnish a black bean soup or use it as an ingredient in a creamy dressing
- Olives – Great source of healthy oils. Sample many varieties and eat whole or chop and add to your dishes
Krantz Wellness 