As we dive headfirst into the holiday🎄 season, it's easy to get overwhelmed by gift shopping, family gatherings, and the never-ending to-do list. But what if this year, we approached the holidays differently—with a sense of peace, purpose, and balance? 🌟
In this episode, we explore Christ-centered self-care and offer practical tips to nourish your physical, mental, emotional, and spiritual well-being. Here are a few key takeaways:
🕊️ Mindful Nourishment:
- Embrace the holiday meals by savoring flavors and practicing mindful eating without guilt.
- Prioritize hydrating and ensuring adequate rest, remembering that your well-being is a precious gift.
☮ Mental Clarity:
- Simplify your tasks and set healthy boundaries to focus on what truly matters.
- Practice gratitude daily to shift your perspective towards life-giving moments.
✝️ Spiritual Connection:
- Make time for prayer and reflection, even in the midst of holiday busyness.
- Celebrate the Advent season as a time of preparation for the true meaning of Christmas.
Remember, self-care is not selfish—it's essential. By taking care of yourself, you're better equipped to share the joy of the season with others. 🌺✨
Take a listen and let's make this holiday season filled with peace, joy, and abundant love. 🌟
CHALLENGE: I would love to hear your thoughts and what self-care activity you'll be focusing on this Advent season! Feel free to reach out and share.
Feel free to connect with me via email (kara@karatrochta.com) or on social media t
Next Steps:
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00:00:01
Well, December's here and that means that we are in full
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swing of the holiday season. And what a
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beautiful season it is, filled with joy and celebration.
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But let's be honest, a whole lot of chaos too. Between the
00:00:16
gift shopping, family gatherings and that endless to do list,
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it's so easy to lose sight of being able to care for
00:00:24
yourself. But what if we really tried to
00:00:27
make this year different? What if you could approach the holidays
00:00:31
with a sense of peace, a sense of purpose and
00:00:35
balance, not just for your schedule, but for your mind, body
00:00:39
and spirit? In today's episode of the Nourish to Bloom
00:00:42
podcast, we're really diving into Christ centered self care
00:00:46
for the holidays and I'm going to be sharing some practical tips to help you
00:00:50
nourish your physical, mental, emotional and spiritual
00:00:53
well being during this busy holiday season.
00:00:57
Because. Because y'all self care isn't selfish, it is key
00:01:01
and it's essential. And it's the way that you go from over
00:01:04
scheduled and overwhelmed to peaceful,
00:01:08
purpose filled and balanced this holiday season. So
00:01:12
let's get started. Welcome to the Nourish to Bloom
00:01:15
podcast where your faith meets your health. I'm your host, Cara
00:01:19
Tracta, a registered dietitian and certified Catholic coach, and I'm here
00:01:23
to help you cultivate a deeper connection with your body, your spirit
00:01:27
and the nourishment that sustains them both. In a world
00:01:31
filled with noise and confusion about food, health and
00:01:34
body image, this podcast offers truth and healing from a Christ centered
00:01:38
perspective. Together, we'll untangle the deep roots of diet
00:01:42
culture and discover what it means to truly care for
00:01:45
ourselves through joyful nourishment of mind, body and
00:01:49
soul. We're here to dive into the transformative. Power of intuitive eating
00:01:53
coupled with the. Rich teachings of our Christian faith. With every
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episode, I'll be cheering you on, offering insights, inspiration
00:02:00
and practical tools to help you heal your relationship with
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food and embrace the beauty of your body as a temple of the
00:02:08
Holy Spirit with confidence and courage that
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can. Only be found in Christ. Join me as we journey together
00:02:15
towards. A more holistic approach to wellness. One that honors the
00:02:18
wisdom of your body as God's creation, the teachings of our
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faith, and the unique purpose you're called to fulfill.
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You were made to bloom, to come into
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full beauty and health in order to bear good fruit for the Lord with your
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life. So if you're ready to nourish your body, feed your soul
00:02:37
and bloom into the best version of yourself, then you're in the right place. And
00:02:41
I'm so happy you're here. Welcome to Nourish to
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Bloom, where every day is a sacred invitation to
00:02:48
thrive. Hey there. Welcome back
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to the Nourish to Bloom podcast. So happy to have you tuned in this
00:02:55
week. I am your host Kara Tracta. And today we're
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really diving into a topic that I think is
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especially important during this time of the year. We
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are talking about Christ centered self care during the
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holidays. So first, I think we can all agree
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in saying that the holidays can really be a beautiful
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season. There's just this sense of awe and
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wonder and magic, right? It's a time to
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celebrate. It's a time of deeper connection with loved
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ones and to just be able to reflect on the gift and
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the meaning of Christ's birth, of Christ becoming
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incarnate and becoming man and
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living here on earth and how he entered the world just as we
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all enter the world as babies and then
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spending his time here on earth really
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furthering that kingdom of God. Just the same way that we are all challenged to
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do that by sharing the gifts and the talents and being
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disciples. And so I don't know, it just always kind of gives me
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the chills and just this sense of wow.
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This like wow factor when I stop and think about all of this. And
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so yes, the holidays are this beautiful, beautiful season.
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But for so many of us they can also just be
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incredibly overwhelming. And over scheduled
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there are the gaps gatherings to attend, the gifts to buy, all the
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meals to prepare and cramming everything we possibly
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can into the days leading up to Christmas. The
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holiday performance, the work parties, the choir concerts
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and the holiday dress up days at school. If you
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know, you know the pain that comes with that. But y'all, what
00:04:42
if we really approach this holiday season differently? I
00:04:46
think it's something we all deeply long for, that we, we long to
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not be overwhelmed and over scheduled during this, this season
00:04:54
that we probably all long for the season of Advent
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and the season of Christmas to actually feel different than
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what maybe we're experiencing year after year after year.
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So what if instead of running ourselves ragged, we make
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an intentional choice to really honor our bodies
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and our and our spirits by incorporating Christ
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centered self care. And I get it. I know that that
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is easier said than done. But here's the bottom line. This
00:05:24
is the secret to having a different
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holiday season. You are
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overwhelmed and overscheduled during the holidays because you have
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chosen to be. Everything that you have
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chosen to take on, to tackle, to do,
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to incorporate during this holiday season has
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been a choice. And that choice has led to this overwhelm and
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this over sched year after year after year,
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y'all, I know that this may rub some of you the wrong way and
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it sounds a little harsh, but I am only speaking this truth
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because I have experienced it. I have come to realize that
00:06:05
all of those years spent overwhelmed and over scheduled were because I
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chose that for myself and my family. But when I
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realized that I could choose something different,
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well then everything shifted. And one of the
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essential tools for that shift in my life was Christ centered self
00:06:23
care, which is what we're going to talk about today and how we can
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really dig into this and how it can really help transform our
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holiday season. But first we have to redefine
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self care. The world often paints self care
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as bubble baths or spa days. And while those can be great
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and needed and so appreciated,
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y'all, Christ centered self care is so much deeper than
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that. It's really about stewarding or
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being able to take care of the mind,
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the body and the soul that God has entrusted to us,
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that he asks of us to care for ourselves,
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mind, body and soul. It's about
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aligning our choices, the things that we are doing, the way that we
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spend our time, our energy and our money,
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aligning all of these things with his will and making
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space to be present in his presence.
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During the holidays, this really means reorganizing
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when or not reorganizing. Can't
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read here. During the holidays, this means
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recognizing when you are over committed.
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What are you saying yes to that maybe you really shouldn't be.
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It's about setting healthy boundaries and prioritizing time for
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prayer, reflection and rest. And I think one of the
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stories that really paints this, this compare and contrast of
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the holiday season of being, you know, overstimulated,
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overwhelmed, over committed versus peace filled,
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joy filled, really focused on the meaning of the
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season is really looking at the sisters
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Mary and Martha and we learn their
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story. We see these two different
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paths taken in Luke 10. And so when we think of
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this story of Mary and Martha, we know that Martha was
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busy preparing everything, just this busy little
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bee doing everything, trying to serve everyone, you
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know, create this, this
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amazing meal, right? And I'm thinking about it, right? This is what we do as
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moms. We try to create this amazing holiday experience
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and we run ourselves ragged doing it. But then we look at
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Mary who instead chose to sit and rest
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at Jesus's feet, to just sit
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in his presence. And we can also know
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that, you know, Martha was very irritated by
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Mary's choice and approached the Lord and said,
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Lord, like Are you not going to, you know, help me out here? Do you
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not see that I'm doing all of this? And aren't you going to make Mary
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help me? And what does Jesus say to Martha?
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He affirms that Mary had chosen what was
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better. So let's
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remember, especially during this holiday season, that it is
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okay to slow down, that it is okay
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to rest at Jesus's feet, that that is what he is
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really asking of this.
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But for many of us, one of the biggest challenges during the holidays is really
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this balancing the needs and expectations of our
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family with those of ourself.
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As parents, spouses and caregivers, we
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often put ourselves last. And I think especially this time of the year,
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right, because we are just trying to make everything
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magical and wonderful and
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all filled for those that we love. And
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so we have created this really high
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set of expectations that we have to meet. And we tell ourselves that the only
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way that Christmas or the Advent season will be good is if
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we meet every single one of these expectations.
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But the truth is, is that often we're
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run ragged. We become resentful. We tell ourselves we
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won't ever do this again. And the truth is, is that when we
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instead learn to also prioritize our own
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needs and our own nourishment, that we're actually better
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equipped to be able to pour out our love
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into others. So this might mean
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saying no to a few things on that holiday to do list so that you
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can say yes to maybe a morning devotional
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or a quiet walk in the evening. It could mean
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setting financial boundaries with how much you're going to spend on
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gifts. It could mean asking for help with meal
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prep or gift wrapping. Remember that
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Jesus himself took time to step away from the crowds
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to pray and rest if he needed that
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space. So do we. We just have a word for it now, self
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care. Right? But we can see that Jesus was an example
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of self care when he really
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prioritized his spiritual well being and recognized
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that he needed that rest.
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So let's talk about some ways that you can take some
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small steps this holiday season to really help you choose
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something different for yourself and your family by
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incorporating some of these ideas, some of these
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principles for Christ centered self care. So
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let's start with your physical wellbeing. So we know that
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the holidays often revolve around food and that diet
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culture can tempt us to see it as an enemy or a
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battleground. But let's remember that food is a gift
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from God, that He created it to nourish
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us and to bring us joy. It's part of the
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pleasures of our earthly life. So here are a
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few tips that you can use and incorporate to
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really care for your physical well being. The first one is to nourish your
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body. Intentionally focusing on adding foods
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that fuel your energy and your health. Instead of
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approaching holiday meals with restrictions, saying, well, I can't have that, it's
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not on the diet or I need to save my calories for this big
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party. Instead really incorporating and practicing mindful
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eating. Being able to savor the flavors,
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to listen to your hunger and your fullness cues, and
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to really allow yourself that ability to enjoy
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treats guilt free. That these sweet treats are not
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the enemy. But somewhere along the way, diet culture has
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made you believe that they are bad or that you're wrong
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for eating them, that you have this distorted relationship with
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them. To really being able to hydrate
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and rest. Because amid all the busyness, it is
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so easy to forget these basic things, these basic
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needs that we need. So practice keeping a water
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bottle nearby and really being able to make rest a
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priority. Being
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able to set a good bedtime routine to get
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adequate rest. Instead of, you know, staying up to
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watch that holiday show or you know, go into the
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wee hours of the night trying to to wrap gifts, remember that
00:13:48
you do need that rest. Because your presence
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and you being there and the way that you
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are showing up for your family, your friends and your
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loved ones is really that gift. More so than whatever it is that
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you're buying to gift them. And just remember that Jesus
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himself rested and that we are called to follow his
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example. And then also incorporating
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joyful movement. Movement doesn't have to
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be structured or punishing like taking a walk to admire
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Christmas lights, turning on some really fun holiday
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playlist music and having a dance party or taking
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some time to stretch and relieve any tension
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from the excess stress of the season. Really being
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able to use movement as a way
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of worship and gratitude and thankfulness
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for the body that God has given you in order to live
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out your vocation. That
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leads us into our mental well being. We know that the holidays can leave
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our minds racing thinking about everything from the gifts list.
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Gifts, lift, say that five times
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fast gift lists to travel
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plans. Taking care of your mental well being means
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really creating space for clarity and focus.
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And we can do this by setting boundaries, knowing that
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you don't have to say yes to every invitation or
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task. One thing that I've done that's
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really kind of created a shift for me is
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kind of praying over my schedule and really asking God
00:15:30
for the wisdom and discipline, deciding what to prioritize
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and the wisdom of God to, you know, what actually
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needs to go on my to do list today. And in doing so, it's
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allowed the ability to say no to one thing that has
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allowed me to say yes to something that really matters more. So
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that's something that you can do too. You know, invite God into
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your to do list and allow him to speak to you as far as what
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is really important, what do you really need to do today?
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And the rest can either, you know, be moved to another day or
00:16:03
maybe he's really calling to calling, telling you to
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just let that go. Another
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good way that we can really help our mental well being is by simplifying
00:16:15
where we can. And this could be things like opting for
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store bought cookies instead of homemade cookies or
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organizing, you know, a gift exchange with, you know,
00:16:26
drawing of names instead of buying gifts for everyone.
00:16:29
Simplifying really allows you to focus on the
00:16:33
real meaning of this season and what's truly going to bring joy into
00:16:37
your life. And then practicing gratitude,
00:16:42
this is so key and critical and it's still something that
00:16:46
I have to take the time to work on, but taking a moment each day
00:16:49
to write down just at least three things that you're grateful
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for, no matter how small they are. Because when we can focus
00:16:57
on this gratitude, it shifts our perspective from what's
00:17:00
overwhelming to what's life giving. And it's reminding you
00:17:04
of God's goodness and presence even in the chaos.
00:17:07
It allows you to see where God is moving in your life. And it's
00:17:11
so, so important and can be so profound in
00:17:15
really being able to shift away from that, that
00:17:18
overwhelm and that stress that can come up so often for
00:17:22
us. And this leads into, you know, being
00:17:26
able to care for our emotional well being. We in episode 36 we
00:17:30
go really deep into this about how to not stuff down our holiday
00:17:33
emotions. So be sure to check that out because we defin definitely go
00:17:37
deeper into our emotional well being. But we know that the holidays
00:17:41
can stir up this huge range of emotions. Joy,
00:17:44
stress, grief, nostalgia, even, even
00:17:48
sadness and but caring for your emotional
00:17:52
well being really involves allowing yourself to feel these
00:17:55
emotions and being able to process them in a healthy
00:17:59
way. So it's critical to really be able to name
00:18:03
your emotions. You maybe have heard the phrase name it to
00:18:06
tame it. Taking time to identify what it is that you're
00:18:10
feeling. Where are you feeling it in your body?
00:18:15
Name the emotion. Are you stressed? Are you sad over? Are
00:18:19
you Overwhelmed. Because naming that emotion is really
00:18:23
that first step to being able to manage them. Because if you know what
00:18:26
you are feeling, it really helps you understand what you are
00:18:30
thinking and that thought that's leading to this emotion. And then it
00:18:33
really helps you be able to pair a healthy coping
00:18:37
mechanism to what will shift you
00:18:41
away from that emotion. Right. If you're feeling sad oftentimes
00:18:45
maybe you want to feel happy or comforted, right? And so if you know what
00:18:49
it is that you're feeling, then you would also be able to know the emotion
00:18:52
that you are desiring to feel. And
00:18:55
understanding what coping mechanisms could help
00:18:59
you feel that emotion that you are desiring to feel. And that
00:19:03
leads to really being able to find healthy outlets. Things like
00:19:06
journaling or talking to a friend or praying
00:19:10
can really help you release these pent up emotions.
00:19:14
And for some people it may even be something creative like baking or
00:19:18
crafting that can also be therapeutic. The thing is, is that
00:19:22
there is no, there is no like
00:19:25
magic emotional coping mechanism. This is going to
00:19:29
look different for every single person. But when we can find these healthy
00:19:33
outlets, it really help helps combat some of that
00:19:36
emotional eating that many of us find ourselves being a
00:19:40
victim to. And then I think it's also important to remember to ask
00:19:43
for support, that we are made for community
00:19:47
and we shouldn't hesitate to lean on our community.
00:19:51
Just like we shouldn't hesitate to offer to be community for someone
00:19:55
else. But whether it's a friend or a family member or a church
00:19:59
group, we have to remember that God placed people in our life to
00:20:02
be able to walk with us through hard times. And so
00:20:06
we shouldn't be afraid to reach out to this community, especially if
00:20:10
you're dealing with some really heavy emotions. Maybe it's the first
00:20:13
holiday that you're going through after the loss of a loved
00:20:17
one. We shouldn't have to navigate this alone. And
00:20:21
God thankfully placed us in communion with other people
00:20:25
who can help us walk through these hard times. And when
00:20:29
we ask for support, it doesn't mean that it's a sign of weakness, right?
00:20:32
It's really, if we think about this when we are community for somebody
00:20:36
else, it's really just another way that we're
00:20:39
allowing the Lord to work in our lives.
00:20:44
And this brings us to spiritual being. Last, but
00:20:48
certainly not the least is our spiritual well being.
00:20:52
In the midst of all the holiday noise, it is so
00:20:56
important to stay connected to the reason for this
00:20:59
season. Christ himself, his birth and his
00:21:02
incarnation and him coming for our salvation.
00:21:07
So we really need to make our Spiritual well being a
00:21:10
priority. And it's, I think it's funny because I think I struggled with
00:21:14
this for many, many years where the holidays would hit and it would
00:21:17
just be all the holiday hustle and bustle and my spiritual well being would
00:21:21
fall by the wayside because they would be like, well, I don't have time for
00:21:25
this, or I don't have time for this. And instead when we, when I've been
00:21:28
able to create these shifts in my life and, and really
00:21:32
desire to live a more Christ centered life, it's allowed
00:21:36
these, my spiritual well being to be the foundation for which I
00:21:40
do everything right. It's, it's really that thread that's woven
00:21:43
throughout all aspects of my life. And so I found that
00:21:47
in doing that my spiritual well being really doesn't lack during the holiday
00:21:50
season and said sometimes I feel like it's almost a double down for me
00:21:54
where it's like I have this desire to just
00:21:58
really go deeper into my spiritual well being and my
00:22:02
faith journey during the Advent season.
00:22:05
Um, but just really being able to make time for prayer
00:22:09
and reflection, even if it's just a few minutes of quiet
00:22:13
moments each day to pray or to read scripture,
00:22:17
reflecting on the story of Christ's birth, going into
00:22:21
the gospel and you know, reading about Christ's birth, starting
00:22:24
with the annunciation and then the visitation and, and all the events
00:22:28
that led up to Christ becoming man
00:22:32
and what that really means for your life and how
00:22:35
that, how that impacts your daily
00:22:38
life, it's also about cultivating a holy
00:22:42
headspace, right? Really understanding and
00:22:45
having a firm grasp on our thoughts and
00:22:49
what we are allowing to go through our minds
00:22:53
and inviting God into every part of our day. So whether you're
00:22:56
wrapping gifts or cooking dinner, really using these moments
00:23:00
as opportunities to worship. So if you're wrapping a
00:23:03
gift, saying a prayer for that person as you're wrapping that gift,
00:23:07
if you're cooking dinner, praying for the people that you're preparing that
00:23:11
meal for, you can even use these moments to play
00:23:14
worship music or simply whisper a
00:23:18
prayer of things. This really allows us to stay connected
00:23:21
for the reason of this season through the.
00:23:25
Throughout the symbols that this season
00:23:28
bring, including gifts and meals and time
00:23:32
together and then really embracing the
00:23:36
Advent season. I think it's, you know,
00:23:40
sometimes I struggled with this for a long time, but just understanding that in our
00:23:43
liturgical year we have a season of Advent and then we have a
00:23:47
whole season of Christmas and how when we celebrate the
00:23:51
season of Advent, it really allows us to
00:23:54
better celebrate the season of Christmas. Right. That this season of Advent
00:23:58
is a time for preparation. And so how can we
00:24:02
really focus on this Advent season and incorporate these Advent
00:24:05
practices like lighting Advent candles on your wreath
00:24:09
or reading an Advent devotional or doing an activity
00:24:13
that helps you focus on preparing for Christ's arrival.
00:24:17
Because that's what Advent is all about. It's a season of
00:24:19
preparation. And when we can use
00:24:23
and acknowledge this season for preparation, these
00:24:27
traditions can help ground us in his peace amidst
00:24:31
all the busyness and help us not forget
00:24:34
why we are celebrating this season. So remember,
00:24:38
self care during the holidays is about more than pampering yourself.
00:24:42
It's really about aligning your whole being with God's
00:24:46
purpose and grace and that reason for the season. So when
00:24:49
you care for your physical, mental, emotional and spiritual well
00:24:53
being, y'all, it just better equips you to experience
00:24:57
the joy of the season and to then share that joy with
00:25:01
others. So my challenge for you this Advent season is to
00:25:04
pick one self care activity. One of the things that I
00:25:08
mentioned in this podcast that you can focus on daily, can you
00:25:12
just commit to one thing? I'd to know what you're
00:25:15
choosing and really be able to offer you some support on the way. So
00:25:19
reach out to me on social media or send me an email.
00:25:23
It's caracaratrakta.com and I'd love to really
00:25:27
help continue this conversation and really help to offer you
00:25:31
advice and encouragement and support in this self care
00:25:35
activity that you're choosing. So send me a message. I'd love to hear from
00:25:38
you. Thank you. Thanks again for joining me today.
00:25:42
Remember that it's just so important to nourish your body,
00:25:46
your mind and your soul. And I really
00:25:49
pray that this holiday season is filled with peace
00:25:53
and joy and abundant love of Christ for
00:25:57
you and your loved ones. Remember, beauty held as a
00:26:01
seed, beauty shared is the flower is your time to
00:26:04
bloom. Until next time, take care and I hope you have a beautiful
00:26:08
and blessed week. We'll talk soon. Bye.