Hello busy working mums! Christmas can be a time known for hectic schedules, emotional stressors, and endless to-do lists. Let's face it. As a mum we don't really seem to get much time off!
For anyone juggling a career, family responsibilities, and personal goals, Christmas can be especially challenging. I know this from experience. You're likely to encounter last-minute shopping, indulgent meals that derail your nutrition, and the pressure of keeping everyone happy, which can throw anyone off balance. That’s why having a solid strategy is crucial.
And so, I’ve created one for you!
Strategy 1: Keep Your Nutritional Balance this Christmas
During Christmas time, it's crucial to stay connected with the foods that nourish your body. Neglecting this can lead to energy crashes, bloating, and even weight gain, which add to the stress. If you think about it. There are only really 5 to 10 (depending on how much you party) indulgent meals in December. Enjoy those meals and drinks, as mindfully as possible. What you do with the other meals is what is really important.
How to Implement: My advice is to ensure that your other, non-party meals are well balanced. Think about maintaining that balance, even during indulgent meals. Start by including plenty of veggies or salad, protein, and good fats at every meal and drinking water before reaching for sugary treats. Pair any alcoholic or sugary drink with a glass of water. If you have your own Metabolic Balance plan, you can also plan ahead by preparing a few Metabolic Balance-friendly dishes that everyone can enjoy.
Plan Your Plate this Christmas: Focus on filling half your plate with non-starchy vegetables, a quarter with protein (like turkey, chicken, fish or pulses), and the remaining quarter with a healthy carbohydrate (optional - depending on your health goals). This method ensures you’re enjoying festive meals without overloading on sugar and carbs.
Don’t Skip Meals: Skipping meals to "save calories" for a big feast can lead to overeating. Instead, stick to regular, balanced meals to keep your metabolism steady and avoid arriving at events ravenous. Always eat breakfast.
Healthy Swaps: Bring a dish to gatherings that aligns with your goals, like a nutrient-packed salad or a lighter dessert option. That way, you always have something you can enjoy without guilt.
Set Limits on Treats: Choose your indulgences mindfully. Instead of sampling every dessert on the table, pick one or two favourites and savour them slowly.
Strategy 2: Prioritise Self-Care for Busy Mum's
Christmas often means juggling more tasks than usual—decorating, cooking, shopping, and attending events. Without self-care, it’s easy to feel burned out and overwhelmed. Prioritising self-care can help you feel calmer and more in control, even amid the chaos. Making yourself a priority isn’t selfish; it’s essential for staying healthy and happy.
How to Implement: Set boundaries around your time. For example, schedule 30 minutes a day for yourself, whether it’s for a walk, journaling, or a quick meditation session. Delegate holiday tasks to family members, and don’t be afraid to say no to extra commitments that don’t align with your priorities.
Schedule “Me Time”: Block out at least 30 minutes daily for activities that recharge you, such as taking a bath, reading a book, or going for a walk. Treat this time as non-negotiable.
Practice Saying “No”: You don’t have to say yes to every party, event, or responsibility. Politely decline things that don’t bring you joy or fit your schedule.
Delegate Tasks: Don’t be afraid to ask for help with cooking, shopping, or wrapping gifts. Even young kids can take on small responsibilities.
Sleep Well: Prioritise getting 7-8 hours of sleep each night. A lack of sleep can increase stress and make it harder to resist unhealthy foods.
Strategy 3: Manage Emotional Eating and Survive Christmas
Christmas can bring up emotional triggers. For many mums, food can become a source of comfort during the holidays, especially when emotions are running high. Whether it’s the stress of entertaining, the nostalgia of holiday memories, or family tension, emotional eating can sneak in and derail your goals. Managing these habits allows you to enjoy food without guilt.
How to Implement: When cravings strike, pause and ask yourself: "Am I really hungry, or is this an emotional response?" Keep healthier snacks within reach and practice mindfulness when eating. Don’t forget, enjoying a treat mindfully is better than eating mindlessly out of stress.
Pause and Reflect: When you feel the urge to eat outside of mealtimes, take a moment to check in with yourself. Ask, "Am I hungry, or am I feeling bored, stressed, or upset?"
Identify Triggers: Journal or make note of the situations that prompt emotional eating. For example, is it after a tough conversation, when you’re tired, or when you’re overwhelmed?
Have Healthy Alternatives: Stock up on satisfying yet healthy snacks, such as nuts, veggie sticks with hummus, or fruit, to curb cravings without overindulging.
Enjoy Treats Mindfully: Give yourself permission to enjoy holiday favourites but do so intentionally. Sit down, eat slowly, and truly savour the flavours, rather than mindlessly snacking in front of the TV.
Use Stress Relievers: Instead of turning to food, try other coping mechanisms like deep breathing, yoga, or even taking a quick walk. These can help manage stress and shift your focus.
Additional Tips
Stay Hydrated: Drinking enough water can reduce the likelihood of mistaking thirst for hunger, support digestion, and prevent dehydration from salty or sugary holiday treats. Aim for 35 ml per kg of body weight.
Move Your Body: Incorporate movement into your daily routine, even if it’s just a short 15-minute stretch or a walk after meals. Exercise boosts mood, relieves stress, and helps balance your metabolism during the indulgent season.
Stay Connected: Lean on your support system, whether that’s family, friends, or your coach, for emotional support and encouragement during busy times.
Navigating Christmas as a busy working mum is all about preparation and smart strategies. With these tailored approaches, you can not only survive but thrive during the holiday season.
Wishing you a joyful and balanced Christmas!
~ Zita Dixon, Nutritionist and Master Health Coach
We work on all of these aspects in My Total Body Confidence Method, which includes your very own personal nutrition plan with Metabolic Balance. If you are ready to fit into your favourite shorts again, let's chat and see if this program is right for you. Book your free call here: www.zestnutrition.org/appointments
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