With all this build up and the actual Christmas day coming, are you feeling overwhelmed and stressed about putting on weight through the holiday season? 'Tis the season to be merry...right? That's what we tell ourselves, it happens once a year so it's all ok to let it rip and over-indulge, after all you've been saving yourself for this! According to an article in The Guardian online, on average people tend to put on at least 5lbs on Christmas day alone consuming about 6000 calories (are the figures dubious? Maybe, maybe not)...let's not even talk about what we consume through the build up to the day. Might be a bit more plausible that that amount of weight gain includes the run up to Christmas and the day itself - either way, there's still some amount of weight gain to be had - how crazy is that? One of the main reasons why you may notice your body is holding on to that fat is you are not eating enough healthy foods and/or not feeding your body properly physically and emotionally, and letting the stress of the holiday season take over. This e-book provides tips and ideas on how we can have a healthy holiday season and not have the overwhelming urge to go on a diet at the beginning of the year.

1. How
To
Have
a
Healthy
Holiday
Season!

2. 5
Reasons
Why
The
Holidays
Totally
Rule!
It
seems
like
everywhere
you
look
you’re
reminded
that
it’s
;me
to
get
your
shopping
done,
your
travel
arrangements
finalized,
and
your
menu
planned
for
holiday
ac;vi;es
–
you’re
totally
stressed
out
already!
Rather
than
focusing
on
some
of
the
challenging
aspects
of
holiday
gatherings
such
as
wacky
family
members,
the
dangers
of
non-­‐
organic
vegetables,
and
a
disrup;on
of
your
yoga
prac7ce,
why
not
embrace
the
other
kind
of
nourishment
that
the
holidays
can
bring?
The
laughter
and
warmth
that
comes
with
being
surrounded
by
loved
ones
will
nurture
your
spirit
in
ways
that
food
and
fitness
alone
cannot.
2

3. 1.
Time
off
work.
Regardless
of
your
career,
the
holidays
usually
mean
that
you
get
to
take
a
liIle
break.
Sweet!
Don’t
waste
that
precious
;me
worrying
about
all
the
projects
at
various
stages
of
development
awai;ng
you
aMer
the
New
Year.
Use
this
;me
to
recharge
your
crea;ve
energy
by
taking
in
some
new
forms
of
s;mula;on,
like
reading
fic;on,
playing
board
games,
or
going
to
the
movies.
The
simple
break
in
rou;ne
is
enough
of
a
reason
to
celebrate!
3

4. 2.
Quality
7me
with
the
fam.
Sure,
we
all
have
family
members
who
•
tell
the
same
stories
every
year,
• ques;on
our
lifestyle
choices,
or
•
don’t
abide
by
our
general
rules
for
op;mal
living,
but
they
s;ll
love
the
heck
out
of
you
(even
if
they
don’t
express
it).
Be
happy,
be
pa;ent,
be
present,
be
open,
be
forgiving,
be
loving,
and
appreciate
every
single
person
at
your
holiday
table.
4

5. 3.
Presents!
I
know,
I
know,
people
worldwide
have
so
liIle,
there’s
too
much
junk
in
the
world,
and
you’re
already
abundant
so
you
don’t
NEED
anything.
All
that
aside,
don’t
you
s;ll
love
the
feeling
of
finding
the
perfect
giM
for
someone
you
love?
Or
the
surprise
of
ge[ng
something
wonderful
that
you
never
would
have
thought
to
get
for
yourself?
Admit
it,
you’re
s;ll
a
kid
at
heart
when
it
comes
to
presents.
Enjoy
the
act
of
giving
and
receiving,
it
helps
your
heart
stay
open
and
generous,
plus
its
super
fun!
5

6. 4.
Nom
nom
nom.
At
the
Ins7tute
for
Integra7ve
Nutri7on
where
I
got
my
Health
Coach
training,
I
learned
something
fantas;c
called
the
90/10
theory.
This
states
that
if
you
eat
healthy,
wholesome
foods
and
drink
plenty
of
water
90%
of
the
;me,
your
body
can
handle
the
processing
load
of
ea;ng
whatever
you
want
the
other
10%.
So
if
your
family
is
cooking
up
a
feast
totally
unlike
your
usual
diet
(what,
no
kale?!),
just
enjoy
it!
Don’t
focus
on
possible
pes;cides,
hormones,
and
free
radicals,
instead
think
about
all
the
LOVE
your
family
members
put
into
those
dishes.
6

7. 5.
Chill
out.
Once
a
year,
it’s
ok
to
get
a
liIle
lazy.
Skip
your
fitness
rou;ne
to
watch
TV,
procras;nate
on
your
daily
journaling,
and
unplug
from
technology
in
exchange
for
taking
a
long
hot
bath.
Your
mind
and
body
will
thank
you
and
will
definitely
bounce
back
once
you
return
to
your
usual
flow.
What’s
your
favorite
part
of
the
holiday
season?
7

8. With
all
the
par;es
and
family
gatherings,
it’s
inevitable
that
tempta;ons
will
arise
this
;me
of
year.
Your
best
bet
to
overcome
them
is
to
prepare
yourself
for
these
bumps
in
the
road.
Here
are
10
;ps
to
help
you
avoid
the
holiday
pigalls:
1. Begin
your
day
as
any
other
day
on
the
plan;
do
not
skip
meals
to
save
calories
or
carbohydrates.
2. Eat
a
protein-­‐packed
snack
an
hour
before
your
holiday
meal.
3. Don’t
think
of
the
holidays
as
an
excuse
to
gorge
on
unhealthy
food.
Plan
in
advance
to
make
sure
there
are
op;ons
available
that
you
can
enjoy.
4. Scan
the
spread
before
pu[ng
anything
on
your
plate.
Choose
wisely!
8
10
Tips
To
help
Avoid
Holiday
Pigalls

9. 5.
Set
an
inten;on
for
how
you
would
like
to
feel
aMer
the
meal
and
hold
yourself
accountable
by
sharing
with
a
close
friend
or
family
member,
or
write
it
in
your
journal.
6.
Start
the
meal
with
a
soup,
fresh
vegetables,
or
a
salad,
and
avoid
any
refined
flour
pastries
or
sweet
appe;zers
to
prevent
the
cycle
of
craving.
7.
Drink
1
-­‐2
glasses
of
water
with
lemon
before
the
meal.
8.
Plan
an
ac;vity
to
look
forward
to
aMer
the
meal—a
group
walk,
visi;ng
with
other
friends
or
family,
a
group
game,
or
playing
with
younger
family
members.
Or
try
offering
to
clean
up
and
help
your
host!
9

10. 9.
Eat
Mindfully:
-­‐
Take
five
deep
breaths
before
your
meal.
-­‐
Sit
next
to
someone
you
genuinely
find
interes;ng
and
engage
in
pleasant
conversa;on.
-­‐
Appreciate
the
colors
and
smells
of
your
food.
-­‐
Chew
thoroughly
and
slowly.
-­‐
Put
your
fork
down
between
bites.
-­‐
Breathe
in
through
your
nose
while
you
eat.
-­‐
Express
gra;tude
with
others
before
the
meal.
Later
that
evening,
write
about
your
gra;tude
in
your
journal.
-­‐
Halfway
through
the
meal,
put
fork
down
and
pause.
Take
three
deep
breaths
and
assess
your
hunger
on
a
scale
of
1-­‐10.
Ask
yourself
how
much
more
you
need
to
eat
in
order
to
walk
away
feeling
energized
and
comfortable.
Hint:
Usually,
this
is
around
“6”
or
“7.”
10

11. 10.
Most
importantly,
take
;me
to
enjoy
healthy,
wholesome
meals
with
your
friends
and
family
and
remember
that
you
can
heal
your
body
and
mind
with
each
forkful
of
delicious
food
you
enjoy.
True
pleasure
comes
from
feeling
good
and
honoring
your
commitment
to
yourself.
Good
health
feels
nice;
blood
sugar
highs
and
lows
do
not.
It
is
as
simple
as
that.
11

12. 12
Travel
Survival
Tips
I
can’t
think
of
a
beIer
;me
of
year
than
the
holidays
to
embrace
all
that
life
throws
at
us.
Stress
levels
tend
to
soar
about
poten;al
disasters
many
of
us
fear
this
season.
Does
it
seem
inevitable
that
you
will
get
sick,
worry
about
family
issues,
blow
your
diet,
or
face
delays
at
the
airport?
What
if
those
worries
weren’t
necessary?
The
power
is
in
your
hands
and
all
you
have
to
do
is
simply
choose
to
be
the
author
of
your
holiday
story.
Here
are
some
;ps
for
making
the
most
of
traveling
this
;me
of
year:
• Plan
and
Prepare.
The
less
surprised
you
are
the
easier
problem
solving
will
be.
Leave
yourself
plenty
of
;me
and
remember
that
all
that
rushing
around
can
beat
down
your
immune
system
and
make
you
sick.

13. 13
• Take
your
Supplements.
Especially
nutrients
such
as
zinc,
vitamins
C
and
D,
probio;cs
and
omega-­‐3’s.
These
help
buffer
your
immune
system
and
keep
you
strong
when
exposed
to
germs
in
airports
and
trains
• Pack
an
Emergency
Food
Kit.
Who
doesn’t
need
extra
energy
when
traveling?
I
never
leave
home
without
a
healthy
snack
or
mini
meal
to
keep
my
blood
sugar
balanced.
Ea;ng
well
and
avoiding
the
junk
in
fast
food
that
is
lurking
in
most
commercial
spaces
helps
you
breeze
through
hours
of
traveling
and
delays
which
can
lead
to
poor
ea;ng.
Example
Emergency
Pack:
1. Small
bag
of
raw
almonds,
walnuts,
or
pecans
2. Small
bag
of
cut
carrots
or
celery
with
snack-­‐sized
containers
of
hummus
3. Can
of
wild
salmon
or
sardines
4. Hard-­‐boiled
eggs
5. Healthy
whole
food
protein
bar
(eat
half
in
morning,
half
in
aMernoon)
6. BoIle
of
water

14. 14
• The
cold,
wet,
and
wintry
weather
this
;me
of
year
may
actually
have
more
of
an
effect
on
your
health
than
you
realize.
Do
those
darker
days
tend
to
get
you
down
and
make
you
feel
blue?
If
you
think
you
need
some
internal
upliMing,
follow
these
;ps:
Eat
a
balanced
diet
and
avoid
refined
carbohydrates,
excess
sugar,
and
alcohol.
Use
lots
of
herbs
and
spices,
they
have
a
host
of
medicinal
benefits.
Try
going
gluten-­‐free!
This
may
help
liM
your
mood
and
promote
a
happier
brain.
Consider
discussing
these
supplements
with
your
health
care
provider:
5-­‐HTP,
omega-­‐3
faIy
acids,
vitamin
D,
and
an
B-­‐complex.
Remember,
if
you
are
on
any
an;-­‐depressants,
always
check
with
your
doctor
before
star;ng
a
new
supplement.

15. • Get
outside
and
go
for
a
walk,
even
if
it’s
cloudy.
The
fresh
air
and
natural
light
can
help
regulate
circadian
rhythms
and
keep
cabin
fever
away.
Feeling
well
is
all
about
keeping
balanced.
Wherever
you
are,
you
can
always
go
for
a
walk
outside.
Just
bundle
up!
• Establish
normal
sleep
paNerns
immediately
when
you
arrive
at
your
des;na;on.
15

16. Finally,
remember
the
true
meaning
of
the
holidays
is
to
come
together
to
be
a
part
of
something
more
meaningful
than
your
individual
self.
Do
your
family
drive
you
crazy
this
;me
of
year?
I
am
passionate
about
harnessing
our
collec;ve
energy
to
promote
the
best
in
all
of
us.
• Spending
quality
;me
with
those
we
love
reduces
stress
hormones
and
promotes
health.
Be
present
when
your
loved
ones
are
talking
to
you.
Make
memories,
have
fun,
let
go,
and
relax.
• Celebrate
the
good;
there
is
always
;me
to
ruminate
on
what
is
bad
or
not
working.
Save
these
thoughts
for
your
New
Years
reflec;ons,
but
for
now
just
allow
yourself
to
be.
• Living
a
life
in
which
you
get
to
call
the
shots
and
author
your
story
is
the
ul;mate
way
not
to
simply
survive
but
to
flourish.
Make
this
holiday
season
the
best
by
realizing
your
strength
to
live
inten;onally
with
regard
for
how
each
choice
you
make
reflects
on
your
complete
health
and
wellbeing.
16

17. Join
us
–
from
Monday
24th
2014
to
New
Year
2015!
We
will
transform
our
holiday
season
together
and
start
the
New
Year
out
right!
In
the
Healthy
Holiday
Group
you
will
receive
lots
of
love
and
support
through
the
holidays–
you
will
even
get
my
newsleIers
and
;ps!
–
and
it’s
all
for
FREE.
All
you
have
to
do
is
set
goals
and
be
accountable
for
your
ac;ons
and
progress
at
least
once
a
week.
Goals
should
include:
Nutri;on
(adding
in
at
least
one
healthy
food
per
week)
Exercise
(a
minimum
of
30
minutes
6
days
a
week)
Gra;tude
(take
the
;me
to
be
grateful
for
at
least
3
things
in
your
life
daily)
Giving
(challenge
yourself
to
give
without
expecta;on
of
reciproca;on
once
daily)
To
join
in,
go
to
the
website
to
enter
your
details
or
indicate
your
interest
on
the
sign-­‐in
sheet.
17

18. Wishing
you
and
your
family
a
very
happy
and
healthy
holiday!
Peace
&
Fabulous
Health!
18

19. Love
and
nurture
yourself,
take
care
of
your
body
and
it
will
take
care
of
you!
Wishing
you
health
and
wellness…
19