Burn off the crazy and the calories this holiday season

Family and food are the foundation of many a holiday season. Simple strategies can balance activity, anxiety, and those nourishing foods we experience throughout these festive days.

Even if we aren't traveling as far or opting to gather in smaller groups this year, stress and extra munching can still creep in. Small incremental decisions are easy to incorporate to counteract them.

Stretch and breathe. A regular yoga or stretching practice is great for the body, mind, and spirit. Even a few minutes of mindful twists or stretches can lower blood pressure and improve sleep. Find quick videos like this from Sarah Beth Yoga on youtube as a guide.

Get outside. Taking a short walk down the block can settle a full stomach or cool off heated family "togetherness." Even 10 minutes can burn off 50 calories and offer a quick breather. If it's cold...even better. A little extra resistance in brisk temps can help clear the mind.

Clean up. Vacuum, wipe, and sweep away the family secrets. (Or just the dirt and dust.) Either way, cleaning helps you focus on the task at hand, works muscles, and brings instant gratification from a job well done.

Replace social media. Diving into a scroll spiral can feel good but it can be a stressor - especially if holiday reality doesn't meet expectations. When the urge to grab the phone hits, get a glass of water and do twenty squats instead. Your glutes and your brain will thank you.

Ask for help. Cooking can burn calories - an estimated 100 in 40 minutes. Not to mention, creating a culinary masterpiece may lead to more mindful eating. But if the stress outweighs the benefits for you, get help. Delegate and spread the joy.

Monitor mindless sugar intake. A sugar overload alters blood and insulin levels. With anxiety potentially elevated anyway, this time of year it's wise to turn your back on the peanut butter balls and focus on nutritious foods as much as possible.

Sleep. Christmas movies and a glass of wine under a cozy throw on the couch are winter staples but shouldn't be prioritized over adequate sleep night after night. Quality and consistent sleep can boost immunity and help to lower anxiety.

Take control. Small, deliberate healthy decisions can make or break a holiday season. If we can end the year applying these powerful choices, come January 1 we will be able to continue a healthy lifestyle, not fight to begin one.