The holiday season can be magical—and messy. Between travel, family dynamics, sugar galore, and disrupted routines, self-care can quietly fall off the list.
This month’s Golden Guide is your gentle, practical plan to feel steady, nourished, and present (without perfection).
✨ The 5 S’s Self-Care Framework
Use this as your quick daily check-in:
SIP – Start the day with 12–16 oz of water or electrolytes before coffee.
SUN – Get 5–10 minutes of morning light or open the blinds.
STRENGTH – Move for 5–15 minutes (walk, stretch, squats).
STEADY MEALS – Protein + fiber + healthy fat at each meal to tame sugar swings.
STILLNESS – 2–3 minutes of slow breathing or prayer before bed.
Good enough beats perfect every time. 🌿
💬 Holiday Boundaries You Can Borrow
• “That sounds fun! I’m keeping December light. Let’s look at January.”
• “I’m listening to what my body needs today.”
• “We loved seeing everyone—heading out early to protect our morning.”
• “We’re doing small and simple gifts this year—experiences over stuff.”
🥗 Gentle Nutrition Cheat-Sheet
Aim for:
🥚 Protein (20–35g) – eggs, chicken, fish, Greek yogurt, lentils
🥦 Fiber + Color – roasted veggies, salads, berries, sweet potatoes
🥑 Healthy fats – avocado, nuts, seeds, olive oil
Smart swaps:
• Sparkling water + lime instead of another cocktail
• Veggies + hummus before dessert
• Half-plate veggies first, then your favorites
• Choose one dessert you love—enjoy it, no guilt
🚗 Travel Day Reset
Morning: Hydrate, eat protein (smoothie, eggs, yogurt).
On the go: Pack snacks—nuts, jerky, fruit, electrolytes.
Each stop: 10 deep breaths + quick stretch.
Arrival: Unpack → short walk → stretch → early wind-down.
🧘♀️ 10-Minute Nervous System Rescue
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One hand on heart, one on belly.
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Inhale 4, hold 2, exhale 6 (repeat 2–3 minutes).
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Drop shoulders, unclench jaw.
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Ask yourself: What’s one kind thing I can do next?
🌙 Sleep Soothers (Even in a Guest Room)
• Dim lights after 8pm, wear an eye mask.
• Warm shower or Epsom foot soak.
• “Do Not Disturb” your phone and put it away.
• Write 5 lines to clear your mind, then read a page of something calm.
🏃♀️ Micro-Movement Menu
Pick 1–2 each day:
• 100-step gratitude walk after meals
• Dance to 2 songs while cleaning up
• 10-minute stretch video
• 5-minute glute/core routine
• Family walk while the pie cools
💖 Joy Without Overdrive
Make a “Joy Menu” of 5 tiny delights (like cocoa on the porch, tree-light meditation, or a cozy drive with your favorite playlist).
Schedule them like real appointments—you deserve joy too.
🌿 Gentle Supplements (always food-first + check with your provider)
• Magnesium glycinate – evening wind-down
• Electrolytes – travel or busy days
• Ginger or peppermint tea – digestion
• Vitamin D – if recommended by your provider
✍️ One-Page Holiday Self-Care Plan
My non-negotiables (choose 3):
People who ground me: ____________________
Foods I want to prioritize: ____________________
Permission slip I’m giving myself: ____________________
✅ Quick Start Checklist
☐ Water before coffee
☐ Protein at breakfast
☐ One micro-movement
☐ One boundary honored
☐ Two minutes of stillness
☐ Bedtime wind-down
From my heart to yours — may your holidays be lighter, kinder, and more spacious.
With warmth,
Christina | Golden Heart Wellness
💌 Don’t forget: We have spots open this month for Hair Analysis. Link to Book: https://ghw.practicebetter.io/#/65a707a4a73ebff6df550568/bookings
✨GOLDEN GOODIES✨
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