holidays « ForkBytes

Isabel in Washington Post Express

Pick up the Express today to read my tips for a healthful Thanksgiving in Fit: Not Just a Side Dish!

If you are a journalist or producer interested in interviewing me, please get in touch!

Quote of the Month

“Celebrate the happiness that friends are always giving / make every day a holiday and celebrate just living!”

—Amanda Bradley

Surviving the Season

Note: this piece first appeared in the November 2007 issue of Clark Wellness ForkBytes.

Every year, the holiday season seems to begin earlier. Last month, D.C. experienced some unseasonably warm days, and I chuckled when I realized I was looking at one store’s window display with snowmen and Christmas trees while wearing a tank top, flip flops, and sunglasses!

But with the arrival of November, I think it’s safe to say we have officially entered the holiday season. With all the hustle and bustle, the running around, and the mile-long to-do lists that this season brings, it’s easy to get caught up in the madness and forget to prioritize self-care. Most other animals spend this season slowing down, resting, living off of stores, and sometimes even hibernating. Human beings do the opposite: our lives become even busier as the weather gets colder and the days get shorter. This season, I invite you to explore ways to honor the winter’s natural energy of slowing down. How can you use this idea in your daily life?

Below, I’ve shared some of my favorite strategies for surviving the holiday season healthfully and with finesse.

1. Remember the spirit of the season. Of course, cultivating an attitude of gratitude is a great goal year-round, but it’s especially poignant during the holiday season when you may be spending time with your loved ones. As you hurry through the shopping mall or fight your way through holiday traffic or especially when you glance around your Thanksgiving table, take a moment to remember how lucky you are.

2. Honor your financial health. This year, take a few minutes to work out a budget for all your holiday expenses: gifts, travel, party clothes, charitable donations, etc. These end-of-the-year expenses often sneak up on people; you can make this year different by defining a budget and really sticking to it!

3. Set a realistic schedule. There are so many great events during the holidays, from big galas to volunteer opportunities to small gatherings with friends, and it’s tempting to try to say yes to everything that comes up (only to find that you’ve double-booked yourself for this evening when you’d really rather just stay home and hide under your comforter!). Avoid overcommitting to lots of social and professional events this season so you’ll have energy left over to enjoy your holiday!

4. Reserve time for relaxing treats. You deserve a massage, a cup of tea, AND a hot bubble bath! Schedule all three in your calendar in ink, and guard that commitment well. Choose whatever activities really nurture and rejuvenate you, and enjoy them without guilt!

5. Prioritize your physical health. Adequate sleep, appropriate food, and physical activity are easily forgotten around the holiday season, but neglecting these areas makes for a very unhappy you. Do whatever it takes to ensure you meet your body’s needs this season!

Food Focus: Whole Grains

Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.

Delicious and nutritious whole grains are one of my favorite food categories to recommend to clients during the holiday season. Whole grains like millet, brown rice, kasha, and spelt are soothing, nurturing, and grounding foods, so they’re fantastic antidotes to holiday-related chaos and stress. They’re also high in the B vitamins, which support the nervous system; they are calming and strengthening.

Unground whole grains (rather than processed whole-grain flours) are best — let your body, rather than a food manufacturer, process the food for you. This slows down the metabolism of the carbohydrates in the grains and helps to stabilize your blood sugar, keeping you focused and satiated longer.

Whole grains are easy to cook. Check out our recipes for some ideas to get you started. Enjoy!

Healthful Holidays

Note: this piece first appeared in the December 2006 issue of Clark Wellness ForkBytes.

Welcome to December! Although the weather has been a bit unpredictable, the unmistakable signs of the holiday season are definitely all around this month. And it’s easy (and normal!) to become overwhelmed this time of year regardless of your religious persuasion.

With an overdose of social activities, parties, and celebrations happening this month, along with the usual challenges that come along with any seasonal change, it’s helpful to take a step back and ensure that you are staying balanced inside the chaos. So, I’ve posted my best tips below for surviving the holidays while keeping wellness in mind. Please accept these tips as my holiday gift to you!

1. Take a breather. Sometimes family gatherings can get a little intense. Take a walk, volunteer for an errand outside of the house, or just do some deep breathing in the bathroom if it comes to that!

2. Put yourself on your gift list. It’s easy to forget yourself when you are focused on doing nice things for others during this season. Remember to take personal time out for things you enjoy. A gift to yourself can include a tangible item, but it doesn’t have to. Wouldn’t you enjoy a free hour just for you?

3. Be a closet teetotaler. Order a festive sparkling water and lime with a hint of cranberry juice instead of a sugary alcoholic beverage at parties. No one will know you’re not drinking except you and the bartender.

4. Eat balancing foods. It’s okay to indulge in a bit of your favorite treat as part of your holiday tradition. Just ensure that you’re also getting lots of whole grains, root and green vegetables, and healthy protein to balance yourself out.

5. Schedule your detox now. Pull out your 2007 calendar and mark off a few days in January when you can enjoy a short, gentle cleanse or just some solid rest so you can rejuvenate after the holidays.

Joyful Eating, Joyful Living

Note: this piece first appeared in the November 2006 issue of Clark Wellness ForkBytes.

Fall has definitely arrived in the D.C. area. I’ve been taking a lot of day trips in the past few weeks, and while my destinations themselves weren’t necessarily the most glamorous or exciting (I’ve been moving a lot of furniture and other items into a storage unit), the journeying part has been filled with breathtaking fall color. Appreciating this gift has really reminded me of the importance of slowing down and enjoying the little things in life.

As we move into the holiday season, it’s easy to get caught up in the frenzy of traveling, gift shopping, going to parties, and the rest of the holiday festivities. Fortunately, we have to eat every day, and eating is a great opportunity to slow down and enjoy something small.

This year, I invite you to try something new, especially if historically you’ve gotten out of touch with your eating around the holidays. Why not take the last two months of this year to focus on eating joyfully? After all, every bite is a life-affirming act — as you provide nutrition for your cells, you also nourish and nurture your spirit.

I’ve shared my favorite tips for increasing your joy in eating below. Experiment with these and see for yourself how just a slight shift in your approach to eating can change your entire experience!

1. Set your intention. Take a moment to arrive at the table in a way that is meaningful for you. This may mean saying a blessing, having a moment of silence, or simply taking a few deep breaths. Really notice your surroundings and recognize the beauty of the food and the company.

2. Sit up straight. Good posture is essential for digestion, and it has the added benefit of helping you stay conscious and present throughout the meal.

3. Use your good dishes and set your table beautifully. Eating with your favorite plates, utensils, and serving pieces can increase your pleasure in the meal and help you relax while you eat.

4. Eat food you like. It’s hard to consume an unappealing food joyfully. Make sure your food is tasty as well as health supportive.

5. Smile and enjoy. Life is good!

Slow Down for Winter

Note: this piece first appeared in the December 2005 issue of Clark Wellness ForkBytes.

Culturally, we’ve moved away from our natural tendencies to sleep more and do less during the winter months — in fact, we’ve gone in exactly the opposite direction, trying to be more productive and get more done during the winter than any other time of the year!

This year, try something different. Instead of trying to force yourself to get everything done, try letting some things go. Sleep more and worry less. Make some simple changes in your routine to support your body’s needs. Try the following ideas to help you find balance this winter.

Get more sleep. Rest and relaxation are essential during the colder months. It’s normal to need an extra hour or two of sleep per night in the winter. Listen to your body!

Make intelligent food choices. Warming spices (such as ginger, cumin, and cinnamon) are wonderful for drawing heat into the body, and substantial hot foods (such as whole grains and cooked vegetables) are great options for winter. Be careful not to overeat — winter is a buildup season for your body, and it’s easy to gain unwanted weight, especially if you overindulge in sugary holiday treats.

Turn inward. Winter is the season of introspection. In traditional Chinese medicine, winter is also associated with stronger emotions. This is a perfect time to begin or increase a journaling or meditation practice.

Support your circulation with daily movement. Indoor exercises, such as yoga, are ideal to increase your flexibility and support your meditative practices during winter. Also, try to enjoy some time each day in the fresh air and the scarce winter sun.

Rethink holiday gifts. Contrary to popular belief, you don’t have to run yourself into the ground shopping in crowded malls full of stressed-out people. I love Adbusters’ gift exemption voucher (available to download and print on their website). Exchange these vouchers with friends and loved ones (well before the date of your usual gift exchange) and take this season off from gift shopping. If not buying gifts isn’t an option, shop online! It’s much less stressful than braving a shopping center: you can do it in your pajamas and have the perfect item for everyone on your list in minutes.

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