A Season of Gratitude, Renewal and Holiday Wellness

As the year draws to a close, we reflect on the challenges and triumphs of 2024. It’s been a year of growth, resilience, and unwavering commitment to our health and well-being. In addition, it has been a traumatic time for my wife Melissa and me and many others. We’ve all experienced a polarizing electoral season and many, like us, have endured one or more climate related events. We are grateful for our good health and joyful that our friends and family have remained unharmed.

Our home on Upper Tampa Bay sustained damage, and Mellissa and I have been addressing it daily. We have been discussing relocating to avoid future unpleasant climate events while keeping in mind finding a home to age in place. We have been wrestling with different options and have yet to make a final choice.

Growth, resilience, companionship, and gratitude have guided Melissa and me on our journey this year. We have maintained our Power of 5 lifestyle habits throughout the challenges and even are making our relocation decision with them squarely in mind.

As we embrace the holiday season, remember to cherish the moments with loved ones, express gratitude for the blessings in our lives, and savor the simple joys. Let’s also commit to maintaining our healthy habits, even during this festive time.

A Gentle Reminder

While it’s natural to indulge in holiday treats and festivities, practice moderation. It’s easy to get carried away, but remember, small indulgences can lead to big impacts on our health and well-being.

We can easily dismiss the physical activity element of our lifestyle but remember how difficult it is to find the motivation to resume after a pause. Even mini sessions of activity can help us remain on track. Endorphins released during exercise are addictive, but I believe the addiction is short-lived. Maintaining consistency helps us remain engaged and seek the favorable effects of endorphins. By making conscious choices, we can enjoy the holiday season without compromising our progress.

Leading by Example … Healthy Holiday Tips

As we navigate the holiday season, remember that we set an example for others. By making healthy choices and prioritizing our well-being, we inspire those around us to do the same. Let’s be mindful of our actions and words and encourage others to embrace a healthier lifestyle.

• Tips for staying active during the holidays and practical advice for incorporating physical activity into your holiday routine.
  • Even when traveling, we can find places to substitute walking for high-intensity training.
  • If the weather is not suitable, go to a mall or big box store to walk (avoid this activity the week before Christmas and Hanukkah).
  • Travel with exercise bands for a modified strength and conditioning activity.
• Remember to incorporate stress-management techniques to help manage stress and anxiety during the busy holiday season.
  • Daily meditation is portable—find a quiet place amongst the chaos.
  • Listen to calming music throughout your home and while driving.
  • Pause throughout the day and take five slow deep breaths.

Nourishing Our Bodies and Minds

Make healthy choices every day, especially during the holiday season when there is an abundance of tempting foods. Keep in mind the key concepts of healthy eating – it’s these foods that keep us healthy and ward off inflammation and disease. Examples of powerhouse foods for our health:

• Dark leafy greens and vegetables such as kale, spinach, broccoli, eggplant, and sweet potatoes
• Whole grains such as bulgar wheat, quinoa, buckwheat, and brown rice
• Legumes and beans such as chickpeas, lentils, black beans, and kidney beans
• Healthy fats such as olive oil, nuts, and avocado
• Lean proteins such as tofu, chicken, and fish

Healthy Holiday Tips for Food Choices

Remember, food is medicine, and you are what you eat! So let’s avoid fast, fake or cheap options and instead, prioritize clean, wholesome foods.

Follow these Power of 5 Lifestyle Tips:

• Eat as clean as possible.
• Eliminate additives, preservatives, added salt, extra sugar, and processed foods.
• Manage/reduce the sugar in your diet.
• Make good choices for yourself, with intention.
• Use small plates, take small bites, use a salad fork instead of a dinner fork and practice mindful eating.