Intuitive Feeding’s 12 Days of Christmas

feeding kids, holidays, calgary, OT, RD

In this month’s post we discuss our top “Tips & Tricks” for a delicious December & happy, healthy holiday season. As we all know, this is the time of year with parties galore, with the common theme at each party being food, alcohol (for you adults out there) and connecting with family and friends.

To help enjoy you and your family enjoy the holidays, we take you on a journey of this time through Intuitive Feeding’s Twelve Days of Christmas.

On the First Day of Christmas, my true love sent to me.....

A partridge in a pear tree:

Pears are a great festive fruit for the Christmas holiday. Did you know the recommended amount of daily servings of fruits and vegetables varies based on age? Kids ages 2-3 = 4, ages 4-8=5, ages 9-13 =6 servings.2

On the Second Day of Christmas, my true love sent to me.....

Two Turtledoves:

Doves are a symbol of peace. The holidays can be busy & overwhelming. Take a minute for yourself, breath or mediate. For example; breathe in for a count of 7, Breath out for a count of 7 and then pause without breath while you spell out P-E-A-C-E.1 Engage your kiddos in this activity with you!

On the Third Day of Christmas, my true love sent to me.....

Three French Hens:

French hens represent faith, hope & charity. This season, take 10 minutes to sit down with your kids and write down 10 things that you are grateful for. Did you know gratitude boosts your positive emotions, which can help you achieve your goals and build new habits?

On the Fourth Day of Christmas, my true love sent to me.....

Four Calling Birds:

Calling & connecting with family and friends is a perfect way to spend the holidays. Make sure that while connecting with everyone you still have time for some balance. In December, sit down and plan your workouts & meals. This is a busy month. You have lots of parties and events to attend. Try to make sure that you and your kiddos get movement in and fuel yourself with the proper food by making it easily available where you can.

On the Fifth Day of Christmas, my true love sent to me.....

Five Golden Rings:

Don’t let those dark rings under your eyes get darker. Protect your sleep and practice good sleep hygiene. Remove phones and TV’s from your bedroom, limits use of technology one hour prior to bed.

On the Sixth Day of Christmas, my true love sent to me.....

6 Geese a Laying:

6 oz’s of water a day helps you stay hydrated. When consuming alcohol try drinking water between alcoholic drinks.

On the Seventh Day of Christmas, my true love sent to me.....

7 Swans a Swimming:

7 Swans a Swimming represents sailing majestically on the seas of grace. Try to sail through the holidays by setting a goal. Why wait for January? This is the perfect month to set a goal.

Try not to restrict the things you look forward to and enjoy the holiday without being stressed. For Example; Try not to skip meals and stick to your families mealtime routine as much as possible. This will help avoid food cravings later and impulse eating.
Also, don’t forget about participating in enjoyable movement with your family

On the Eighth Day of Christmas, my true love sent to me.....

8 Maids a Milking:

Milk contains a good source of calcium & vitamin D. It can be a good post-exercise snack. Milk is also 80% water so it can help hydrate as well.

On the Ninth Day of Christmas, my true love sent to me.....

9 Ladies Dancing:

Look to build social outdoor activities with family and friends. For example; make a snowman, go for a walk, cross-country ski, snowshoe, how about a friendly snowball fight, build a snow fort, shovel the walk for your neighbours, or try a new family friendly activity such as Yoga.

On the Tenth Day of Christmas, my true love sent to me.....

10 Lords a Leaping:

Leap into the new year with a good base developed over the holiday season. Think about developing goals through the holidays so that you are ready to go in the new year. Small consistent changes = big gains.

On the Eleventh Day of Christmas, my true love sent to me.....

11 Pipers Piping:

Listen to music with friends and family. Take time to turn off devices and connect with those around you. Build a family music and games night into your week.

On the Twelfth Day of Christmas, my true love sent to me.....

12 Drummers Drumming:

Be conscious of the language you use around your kiddos to describe the food your eating and how you are feeling about your body. We want to teach our kids balance and re-assure them food is food, nor good nor bad. Kids use the people around them as a model of how they should be handling situations, including during the holidays. They then use the models they have learned as they start marching to their own drum.

These tips are meant to help you and your family thrive through your holiday season while being healthy, happy, and full of joy. Be sure to enjoy the holidays, be safe and eat well.

Happy Holidays from Intuitive Feeding!
Stephanie & Leslie

References:
1. https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress. Harvard Health Publishing. Harvard Medical School. Trusted advise for a healthier life. 2018. Julie Corliss
2. https://www.canada.ca/en/health-canada/services/food-nutrition/canada-food-guide/choosing-foods/vegetables-fruit/many-food-guide-servings-fruits-vegetables-need-canada-food-guide.html How Many Food Guide Servings of Vegetables and Fruit Do I Need? 2008-01-14. Canadas Food Guide.
feeding kids, holidays, mealtips, OT, RD

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