In this video, Calibrate Sleep and Emotional Health Expert Ellen Vora, MD and Kim Boyd, MD guide you through sleep and emotional health strategies specific to the holidays.
Seasonal Strategies
We often think of the holidays as the most wonderful time of the year. But no matter how much you do or don’t celebrate, the stretch from Thanksgiving to New Year’s can feel incredibly hectic. It can also easily derail your hard-earned habits and make you feel out of control. In this Master Class, you’ll choose one area to focus on over the next month to help make this your strongest holiday season yet.
Before we begin, bear in mind that this time of year is challenging for nearly everyone. So no matter what happens this month, remember to be kind to yourself and to give yourself grace.
How It Works
In this month’s Master Class, you’ll choose one pillar to prioritize as we head into the holiday season. Maybe you already know that all the year-end deadlines at work are going to wreak havoc on your sleep schedule. Or that the incoming cold and shorter days are going to ruin your outdoor exercise routine. Maybe for you, the non-stop cycle of holiday sweets and treats are going to give your food pillar foundations a run for their money. Or perhaps, just the stress of it all will be too much for your overall emotional health.
Oftentimes though, it’s not that obvious where to start. Remember that all four pillars are intertwined: Maybe your intense sweet cravings are actually being triggered by a lack of sleep, which is stemming from all the social stress you’re feeling. That’s why we’ve devised a short reflective worksheet to help you figure out which pillar will set you up for the most success in the season to come. Once you’ve determined which pillar you’ll make your priority this month, tune into the videos and the Celebrate with Calibrate worksheet to learn more tailored tips.
GO-TO GUIDES
Looking for a little inspiration as you work toward your personal pillar-focus goals this month? Explore tips and strategies in these curated guides:
Navigating the Calibrate Food Program During Hanukkah
Wondering what to do with eight days of fried foods? We’ve got answers to all that and more in our festive-friendly Hanukkah guide.
Navigating the Calibrate Food Program During Christmas
Christmas meals and parties don’t have to be a source of stress. This season, we have tips to help you make the most of your holidays while staying healthy, too.
Navigating the Calibrate Food Program During Kwanzaa
Kwanzaa is a celebration of family, festivity, and food—lots of food! Here’s your recipe to savoring all of it while supporting your metabolic health.
Eat Smart at a Party or Social Event
The holiday season comes with lots of social events. Click for some tips on how to keep your cravings in check at parties, without losing any of the fun.
Being mindful at mealtimes (and beyond) means so much more than taking slow bites. Here, we learn how to eat with intention (spoiler alert: it’s way more satisfying, too).
This comprehensive list of simple strategies and hacks that can help you develop new habits that will support a movement mentality.
From apps to actions, we’ve got ideas and inspiration for making strength a seamless part of your life.
Time to Get Strong Exercise Program
With three levels (beginner, intermediate, and advanced), the five exercises herein complete a fun and active strength workout.
Dip into this guide for the ABCs of meditation, including effective breathing techniques, mindfulness best practices, and some apps that can help you along the way.
Use this guide to help steel yourself against any well-intentioned (or not) comments from friends and family that you might encounter this holiday season.
Real World Tactics for Creating Time
A healthy sleep schedule can be about making time; from delegating tasks to planning to plan—we’ve got you covered.
From taking a warm shower to developing a meditation practice, we help you stop stress from inhibiting your sleep.
Holiday Bites
Pack this stressful season with fiber, protein, and healthy fats to help you feel fuller for longer and keep cravings and hunger at bay.
Protein-packed plain Greek yogurt is kissed with a hint of honey and vanilla extract, then spread thin and studded with your choice of toppings (think fresh blueberries, pomegranate seeds, and pistachios) for a quick and easy snack that’s also gorgeous.
Chocolate bark makes for a sweet and easy hostess gift or feel-good afternoon snack. Start with dark chocolate (choose at least 70% for the greatest health benefits), then use this recipe as a template for your favorite nuts or dried fruits. (Flaky salt optional, but highly encouraged!)
These delicious bites are perfect for gatherings, or to keep on hand for an afternoon snack. The combination of bright citrus and subtly sweet coconut hits a lovely flavor note, while the almonds keep you feeling satisfied and energized throughout the day.
Mixing up a batch of these snack bites results in the perfect combination of protein, fiber, and healthy fats. Dates, cashews, pumpkin seeds, and sesame seed-based tahini boost satiety, while warming cardamom adds a slightly sweet and citrusy flavor fit for the holidays.
Transform canned chickpeas from a boring pantry staple to a salty-sweet, crunchy, and addictive protein-packed snack. Be sure to use sugar-free dried fruit, 100% pure maple syrup, and at least 70% dark chocolate to keep the added sugar level in check.
THANK YOU!
As always, if you have feedback, we’d love to hear your thoughts. We’ll use it to help us develop future Calibrate Masters curriculum.