Latest / Chatting with The Experts with Paula Okonneh / Your No-Regret Holiday Plan

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Your No-Regret Holiday Plan · Chatting with The Experts with Paula Okonneh

• 0:06
  Today we are talking about the holidays.
• 0:12
  My guest is gonna talk about three simple ways to balance food, fitness, and sleep.
• 0:18
  And she says, this is your no regret holiday game plan.
• 0:25
  She says that we need to learn how to organize and boost our energy
• 0:30
  through simple ways of enjoying favorite foods, guilt-free.
• 0:35
  And she'll also talk about quick movement tips for busy days,
• 0:40
  which we know are ahead of us.
• 0:42
  We'll discover how to give our bodies the rest it craves and movement through the
• 0:49
  season, which will give us, in turn, more energy, less stress, and greater peace.
• 1:00
  Kim Bailey, who will join us shortly says her mission is simple and that
• 1:05
  is to make a healthy lifestyle feel natural, doable, and fully aligned
• 1:12
  with the next chapter of our lives.
• 1:14
  Because she believes our wellness journey starts right at home where
• 1:19
  we can organize our lives through what she's gonna share with us.
• 1:27
  And with that, I want to welcome Kim Bailey to Chatting with the Experts.
• 1:35
  Hi Paula.
• 1:36
  Hi Kim.
• 1:38
  Thank you so much for being a guest today and we know that you are gonna
• 1:45
  be telling us and showing us and discussing with us three simple ways or
• 1:51
  ways that we can balance and organize our lives with the food that we eat,
• 1:58
  with our fitness and through sleep.
• 2:01
  Thank you so much for doing that.
• 2:02
  Yes.
• 2:03
  Thank you, Paula, for inviting me.
• 2:06
  You know, one of the things that I wanted to talk about is getting organized for
• 2:14
  the holiday before all the chaos begins.
• 2:17
  And you know, it's that time of year again, so excited for
• 2:23
  the holiday, the lights, you know, the music, the traditions.
• 2:27
  And yet, I mean, if we're honest, the season can feel like a lot
• 2:32
  of pressure sometimes because there are so many things to do.
• 2:37
  Just a couple of weeks ago, I was in the store shopping and I
• 2:43
  saw Christmas decorations out.
• 2:45
  Oh my God.
• 2:46
  We hadn't even made it to Halloween yet.
• 2:48
  Mm-hmm.
• 2:48
  And I stopped and I looked around and I thought, oh my gosh, already?
• 2:52
  So it was a reminder for me that the holiday is upon us, and we really have
• 3:01
  to get ourselves prepared because we are already busy and now we're adding
• 3:06
  all these additional things we need to do like the shopping, like the
• 3:11
  decorating, like the hosting parties and family gatherings and work gatherings
• 3:17
  and all the responsibilities we have.
• 3:19
  And so I wanna talk about giving yourself a jumpstart before
• 3:25
  the holidays actually hit.
• 3:28
  I get it because all those things you have talked about, you know, getting food
• 3:33
  ready, the decorations, you know, just preparing mentally for family coming in.
• 3:40
  Sometimes it can feel chaotic.
• 3:43
  Yes.
• 3:44
  Mm-hmm.
• 3:45
  And I know some of the things you do is help us, you know, see some
• 3:50
  order within that chaos, right?
• 3:52
  Yes, exactly right.
• 3:54
  So, as a professional home organizer, I'm dealing with clients, mostly women
• 4:01
  who have accumulated a lot of things.
• 4:04
  And now we're talking about adding more things onto their plate.
• 4:09
  And so, you know, the holidays can be full of joy and connection
• 4:14
  and a time for memories.
• 4:16
  But it can also bring a lot of sugar-filled gatherings, right?
• 4:22
  Endless events to go to, overflowing schedules and the silent pressure
• 4:28
  to just show up perfectly.
• 4:30
  And, you know, before we know it, we're racing around instead of feeling the
• 4:35
  peace that it's supposed to come with this holiday and be a part of this holiday.
• 4:41
  And I really find myself, you know, a lot of times grabbing
• 4:46
  whatever food I can grab.
• 4:47
  'cause I'm out shopping, I'm busy skipping the exercise completely 'cause I don't
• 4:52
  have time and sleeping less, right?
• 4:56
  Because I'm busy.
• 4:57
  And then convincing myself, well I'll get back to it, you know, in
• 5:02
  January, which is when a lot of us set our New Year's resolutions
• 5:06
  that we don't keep for very long.
• 5:08
  So what I wanna talk about or share, is just that we start to
• 5:14
  take a look at what's ahead of us and get ourselves prepared for it.
• 5:19
  One of my favorite sayings is get your house in order and your health
• 5:25
  on track, because your wellness journey really does start at home.
• 5:31
  Like that.
• 5:32
  Say that again.
• 5:33
  I need to write that down.
• 5:34
  Yes.
• 5:35
  Get your...
• 5:36
  wellness
• 5:36
  ... house in order.
• 5:37
  Yeah.
• 5:38
  Get your house in order.
• 5:40
  And your health on track?
• 5:41
  On track.
• 5:42
  Mm-hmm.
• 5:43
  Because our...
• 5:44
  your wellness journey.
• 5:46
  Our longest journey you said?
• 5:48
  Your wellness.
• 5:49
  Wellness.
• 5:49
  Your wellness journey starts at home.
• 5:51
  Love it, love it, love it.
• 5:53
  Mm-hmm.
• 5:53
  Mm-hmm.
• 5:55
  Okay.
• 5:55
  Okay.
• 5:55
  Yes.
• 5:56
  So let's talk about the wellness journey.
• 5:58
  Let's think about it.
• 5:59
  But before we even start that, Kim, I know off camera you mentioned how you
• 6:03
  even began this journey of organizing and helping women, you know, filter
• 6:09
  through the chaos in their lives.
• 6:11
  Mm-hmm.
• 6:12
  Before holidays even start, and especially when the holidays start.
• 6:16
  Yes.
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  Let's talk about you quickly.
• 6:18
  Yes.
• 6:20
  Okay.
• 6:20
  Well, as far as my health journey, I'll just talk about the reason I even got into
• 6:26
  organizing for your health, and that is because I was faced with the possibility
• 6:33
  of a major surgery that had all kinds of risk and complications and uncertainty
• 6:40
  and you know, I realized that something had to change and that change had to do
• 6:47
  with my food, my fitness, and my sleep.
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  And so, you know, it didn't happen overnight, but through intentional,
• 6:55
  you know, small changes to my diet, exercise, and sleep, I started to recover.
• 7:02
  Hmm.
• 7:03
  And I realized as I'm organizing, helping women get themselves organized,
• 7:07
  most of them wanna start with the closet because they have so many
• 7:11
  clothes and wanna be able to move quickly and find what they need.
• 7:15
  But what I realized in working with women is that a lot of
• 7:19
  times the pantry was a mess.
• 7:22
  They were on the go.
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  Eating on the run you know, driving through fast food to, you know,
• 7:29
  get it as quickly as they could because the kitchen was a mess.
• 7:33
  And when your kitchen is chaotic, you can't cook healthy meals.
• 7:37
  When your movement, your exercise is not consistent, that causes
• 7:43
  a whole 'nother set of problems.
• 7:46
  And then sleep, I found that that was the biggest issue that women had
• 7:51
  was not getting enough sleep, and we don't prioritize that often enough.
• 7:56
  And so those were the things that changed for me.
• 7:59
  When that changed, my health improved drastically.
• 8:02
  So that's why I wanna share with women.
• 8:05
  These are some things that we can do that don't cost us any money.
• 8:10
  We can actually do this on our own and really start learning
• 8:13
  how to take care of ourselves.
• 8:15
  That's a good one.
• 8:16
  That's a good one.
• 8:18
  It don't cost us much money or any money.
• 8:20
  Yeah.
• 8:21
  And it's all about taking care of ourselves.
• 8:22
  Mm-hmm.
• 8:23
  So let's start with the first thing.
• 8:24
  The holidays are coming and we got so much to do.
• 8:28
  Mm-hmm.
• 8:29
  And as you mentioned, the kitchen may be in a mess, the pantry's in a mess.
• 8:34
  Tell us how we can organize from that.
• 8:38
  So, you know, let's start with the food, because a lot of the
• 8:42
  holiday is centered around food.
• 8:44
  Yes.
• 8:44
  So how can we be satisfied and not stuffed?
• 8:48
  Because as we talk about food, we talk about a lot of food.
• 8:52
  We talk about feeling stuffed.
• 8:55
  Yes.
• 8:55
  We regret this afterwards.
• 8:57
  How can we find our sweet spot?
• 8:59
  Absolutely.
• 9:00
  Well, that's exactly where I wanna start with food because that is a big part
• 9:06
  of our holiday celebrations, right?
• 9:08
  Mm-hmm.
• 9:08
  And so one of the things I found that was interesting is that the
• 9:12
  research shows that holiday meals on average can be around 3000 calories.
• 9:19
  And that's not including snacks and drinks.
• 9:23
  Oh my God.
• 9:23
  So the statistics show many people gain one to three pounds.
• 9:29
  And it doesn't sound like a lot, but the problem with that is that very few
• 9:33
  people lose that after the holiday.
• 9:36
  So it's just a reminder that, you know, things show up gradually.
• 9:42
  It's not like, you know, a really big amount of weight for most people.
• 9:47
  But it's hard to get it off, and most of us really wanna figure out
• 9:53
  how to get ourselves healthier.
• 9:55
  And so this is a really good place to start.
• 9:57
  So in terms of your kitchen, getting that organized before all the cooking starts,
• 10:03
  it is a good idea to remove expired foods.
• 10:06
  Hmm.
• 10:07
  To take a look at, clean out the fridge because you're
• 10:10
  gonna have more food going in.
• 10:12
  Those are some of the things that are helpful for people to get in order.
• 10:17
  I think one of the most important things that I've learned and I've seen with
• 10:21
  my clients is that when you're not at a holiday meal gathering to make
• 10:28
  sure you have healthy choices at home.
• 10:32
  Because we're going and going and going, but we are home and it is
• 10:36
  important to have those healthy snacks.
• 10:38
  You know, I usually don't tell people what to eat.
• 10:41
  People know what's healthy and what's not.
• 10:43
  So, but you know, eating a protein snack before you go to a gathering,
• 10:49
  having that at home so that you're not as hungry, you're not famished when
• 10:54
  you get there is really important.
• 10:57
  One of the things that has been really helpful is really just slowing down.
• 11:03
  You know, they say, you know, we eat pretty quickly, and so slowing
• 11:07
  down and digesting your food is really, really important.
• 11:11
  When you say slowing down, you mean slowing down as in not rushing places, or
• 11:17
  you're talking specifically about food?
• 11:19
  About food.
• 11:20
  So slowing down and tasting your food.
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  Savoring your food.
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  Savoring, that's the word.
• 11:26
  Savoring.
• 11:27
  Alright, I like that.
• 11:29
  Yes.
• 11:30
  So I think the point of this is really to be able to enjoy the season and
• 11:37
  still feel good in your body, right?
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  Not feeling like, oh gosh, I blew it.
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  You know, I shouldn't have, you know, eaten this or that, or ate too much.
• 11:46
  And we have so many temptations.
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  So getting your mindset straight before you go into a
• 11:53
  situation is really important.
• 11:55
  And there's some very common suggestions that I'm sure most of us have heard, and
• 11:59
  that is, you know, eat veggies first, you know, when you go to an event.
• 12:05
  Take a healthier dish when you go to an event.
• 12:08
  That's hard.That's hard.
• 12:09
  Yeah, that's hard.
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  It's hard.
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  It's possible though.
• 12:12
  It's possible.
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  Possible.
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  Take a healthy chart when you get there.
• 12:17
  All the things that you like, again, normally won't have this
• 12:20
  but I'm here at this event.
• 12:21
  Let me just have a
• 12:22
  Right.
• 12:22
  teeny bit of it.
• 12:23
  Right.
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  Yes.
• 12:25
  Well, a teeny bit ends up being a lot once you get a little bit of everything,
• 12:29
  and so one of the things I recommend people do and is to walk around the entire
• 12:36
  table, all the food and take a look and figure out what you're going to get.
• 12:40
  Hmm.
• 12:41
  Right.
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  And not have to get everything.
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  And if you do wanna taste everything, 'cause I'm a taster, so I like
• 12:46
  getting a little bit of everything.
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  I literally will get a spoonful of something and like, okay, I know I can't
• 12:53
  eat all this macaroni and cheese, even though this is like looking so good.
• 12:57
  So yeah.
• 12:57
  So really planning what you put on your plate.
• 13:01
  And having more veggies than the other stuff and eating that first.
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  I think one of the other things that happens around food and drinks is
• 13:11
  people are consuming more alcohol.
• 13:13
  We know that.
• 13:15
  It has a ton of calories, most alcohol.
• 13:19
  So one of the things that suggested is that people get their beverages
• 13:26
  in order and not only drink alcohol, but make sure you're
• 13:29
  drinking water and staying hydrated.
• 13:31
  You know, hydration is really important.
• 13:34
  So getting all of those things in order are really important.
• 13:39
  The other thing that's very helpful related to food is snacking.
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  So, I get my snacks in order when I'm going out shopping.
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  I have a lunch bag, I put a ice pack in there, and I have my snacks.
• 13:54
  So if I'm at the mall, I don't have to stand in line for whatever the
• 13:58
  pizza is, whatever they have there.
• 14:00
  And I am perfectly satisfied with that.
• 14:03
  And so when I do go to a gathering, I'm like, okay, I ate healthy.
• 14:09
  You know today, so this evening when I go, it's okay.
• 14:13
  We're not talking about perfection, right?
• 14:16
  We're just talking about being aware, right?
• 14:19
  Of what you are taking in as you go through the holidays.
• 14:25
  So I'm gonna stop you there.
• 14:26
  Mm-hmm.
• 14:27
  What I'm, and I'm not sorry.
• 14:28
  It may sound rude, but I'm not stopping you because I think if you're boring
• 14:32
  me, not in other way because I'm just hearing, I'm seeing a pattern there.
• 14:37
  What I'm hearing from you is when it comes to the holiday where we know
• 14:41
  there's a lot of jubilation food, excess of food, excess of things
• 14:44
  that probably we shouldn't be eating.
• 14:46
  Yes.
• 14:46
  We need to start by organizing our thoughts.
• 14:49
  Yes.
• 14:49
  And all the planning, even our meals before we leave the house.
• 14:54
  Planning what we probably should have eaten before we leave for that gathering
• 14:58
  so that we don't get there hungry.
• 14:59
  Yes.
• 15:00
  Instead, we get there, you know, somewhat already full.
• 15:03
  Mm-hmm.
• 15:03
  Because we have organized our day or our pre-gathering eating.
• 15:11
  Yeah.
• 15:11
  Pre-gathering eating.
• 15:12
  Yes.
• 15:12
  That's a good way to say it.
• 15:16
  Yes.
• 15:18
  Another thing I heard too is, and even I'll come back to the home
• 15:22
  before the holidays, organize your kitchen and your pantry if you can.
• 15:27
  Yes.
• 15:27
  Look for all the expired things.
• 15:29
  Throw them away.
• 15:30
  Put away, or get rid of the things that you know are not really healthy,
• 15:34
  that you've just put in there.
• 15:36
  Like a whole bag of chips.
• 15:37
  That I like chips.
• 15:38
  Mm-hmm.
• 15:38
  And other non-healthy things.
• 15:42
  And bring out the healthier things so that
• 15:45
  yes,
• 15:45
  you're not overwhelmed, in fact, with a cluttered kitchen or a cluttered pantry
• 15:49
  because you gotten rid of the things that, you know, are either not healthy
• 15:53
  or have expired and shouldn't be there.
• 15:55
  Right?
• 15:56
  Exactly.
• 15:57
  Yes.
• 15:58
  Okie dokey.
• 16:01
  Alright, let's talk next about fitness.
• 16:06
  Yes.
• 16:07
  You know, you mentioned, these things go hand in hand.
• 16:10
  So we are eating right, organizing everything in terms of food.
• 16:14
  Now let's talk about the body.
• 16:16
  Fitness.
• 16:16
  Mm. Yes.
• 16:17
  How to organize for the holidays so that we don't end up after
• 16:21
  the holidays regretting.
• 16:23
  Right.
• 16:23
  Yes, that's exactly right.
• 16:25
  Thank you.
• 16:26
  So I love statistics so what I found is that physical activity
• 16:33
  drops during the season.
• 16:34
  Mm-hmm.
• 16:35
  That's no surprise.
• 16:37
  Wanna take a guess at what percentage of people don't
• 16:39
  keep up their holiday routine?
• 16:42
  Let me take a guess.
• 16:43
  Their exercise routine during the holiday, excuse me.
• 16:46
  70%?
• 16:49
  That's actually high.
• 16:51
  The people who admitted it, the studies show that 25% of people
• 16:56
  don't keep up their exercise routine.
• 17:00
  And so that means only one in five people maintain their normal routines.
• 17:07
  But you know, during the holidays, we have so many other
• 17:10
  things added to our schedule.
• 17:12
  We do not have to have a two-hour workout every day.
• 17:16
  That's not what we're talking about.
• 17:18
  Really what your body needs is the consistency, right?
• 17:22
  So we're eating more, right?
• 17:24
  And we're moving less.
• 17:26
  Which is not a good combination.
• 17:29
  So we're talking about some suggestions and things that have been helpful is,
• 17:33
  you know, taking a walk after dinner.
• 17:35
  This is something that's been suggested to us all along, not just for the holidays.
• 17:39
  Mm-hmm.
• 17:39
  You know, making sure we stretch in the morning and in the evening.
• 17:42
  And one of the fun things I like to do is put on music and dance, move, you know,
• 17:51
  while I'm cleaning or cooking or whatever.
• 17:53
  And so that makes it a little bit more fun.
• 17:56
  And then just short movements throughout the day, you know, just getting up,
• 18:02
  stretching, moving some really helps to keep you energized, you know, so
• 18:08
  this is not like something you should feel pressured about or guilty about.
• 18:13
  This is something that you need for your body to keep your body feeling good.
• 18:19
  Yeah.
• 18:19
  So we know that.
• 18:21
  But do we do it?
• 18:23
  How can we organize, give us some...
• 18:25
  Yes.
• 18:26
  How we can organize our exercise so that it's not overwhelming
• 18:30
  because we are already feeling overwhelmed with the holidays coming?
• 18:34
  That's right.
• 18:35
  So one of the things that we wanna do is get our exercise gear ready.
• 18:44
  Good point.
• 18:45
  So that we have it, that's, you know, your tennis shoes, your water bottle,
• 18:50
  you know, part of the hydration and what you're going to wear.
• 18:56
  Just having that ready.
• 18:58
  And one of the things that's helpful is, I know last year I had, you
• 19:03
  know, a family gathering and, we were sitting around, you know, all stuffed.
• 19:07
  And I wanted to talk with one of my cousins I hadn't seen for a while.
• 19:12
  And so I said let's go take a walk.
• 19:14
  And she was like, now?
• 19:16
  And I said, yes now.
• 19:17
  And so one of my other cousins said, well, can I go?
• 19:20
  And I said, sure.
• 19:21
  So we walked.
• 19:22
  And that was really nice.
• 19:24
  The weather was nice.
• 19:25
  Sometimes if the weather's not nice, that's a little bit harder to do,
• 19:29
  but we went for a walk and talked and felt better after we got back.
• 19:35
  And so it's really important to get that movement in however you do it.
• 19:41
  You know, now that you said that, that could also be something that people can
• 19:45
  plan, you know, weather permitting, like, okay, we are going to eat, but we are
• 19:49
  gonna have a time of walking afterwards and catch up that way, you know?
• 19:53
  Yeah.
• 19:54
  Mm-hmm.
• 19:54
  Depending on where you live.
• 19:55
  Mm-hmm.
• 19:57
  I think that's a great, that's great.
• 19:59
  That's great.
• 20:00
  That's great.
• 20:00
  I mean, we talk about doing it but sometimes if you don't plan these
• 20:03
  things or build it into your plan, you know, into your routine...
• 20:07
  mm-hmm.
• 20:07
  Then you're gonna fail at it.
• 20:09
  So,
• 20:09
  yes.
• 20:10
  You know, it's probably good to say like okay, Thanksgiving for
• 20:14
  us here in the United States.
• 20:16
  You eat and then go for a walk.
• 20:18
  And then yes, in the late and during Christmas, for those who celebrate
• 20:21
  Christmas, you open your gifts.
• 20:23
  So if that's one of the traditions you do, and probably build in
• 20:26
  the exercise into whatever.
• 20:29
  Because somebody was saying you can even stand in one spot and you know.
• 20:33
  Yes.
• 20:34
  Movement, movement.
• 20:35
  Movement.
• 20:36
  You can, yeah.
• 20:37
  Well, we love music.
• 20:38
  So, you know, one of the things I know we did with the kids one
• 20:42
  year is we put on some music and everybody, the kids were dancing.
• 20:46
  We were like, we should be moving too.
• 20:48
  So, we had a dance party.
• 20:50
  An impromptu dance party.
• 20:53
  So I think all those things, you know, make it easier and fun.
• 20:56
  So we're not talking about.
• 20:58
  You know, hiking or anything like that.
• 21:01
  And the goal is really not for weight loss or anything like that.
• 21:04
  It's really for digestion, right?
• 21:07
  To help your food digest better and to feel better and be energized by it.
• 21:12
  I think you know, one of the other things as it relates to exercise is really
• 21:18
  try to maintain some type of routine.
• 21:22
  And it really requires scheduling, right?
• 21:25
  I mean, you really have to like put it in your calendar and one of the things
• 21:30
  that we've heard is, you know, park your car further away when you go to the mall.
• 21:35
  A lot of us are driving around and around trying to find the
• 21:38
  closest parking space when actually we need to go ahead and park.
• 21:44
  I have to tell myself that recently, like.
• 21:47
  Yeah.
• 21:47
  I was driving around and say, God, help me find a park.
• 21:50
  And it's like, no walk.
• 21:52
  You can walk.
• 21:54
  Yes.
• 21:55
  Yes.
• 21:55
  That is what a lot of us do.
• 21:57
  And then we get mad 'cause somebody's taking too long to pull out of a space.
• 22:02
  Yeah.
• 22:02
  So it's like, no, you need to just go, you know, park further away so that you
• 22:06
  can walk and get some exercise in, right?
• 22:09
  And the other thing we've heard too, a lot, which is, you know, some of
• 22:12
  these are just reminders that we know, but we haven't really practiced.
• 22:16
  Mm-hmm.
• 22:17
  And that is to take the stairs, you know, wherever we go, when we go somewhere.
• 22:21
  So that's really helpful as well.
• 22:23
  So, those are just some things about movement and keeping your
• 22:28
  body and your spirit in rhythm.
• 22:30
  In rhythm.
• 22:31
  I like that.
• 22:31
  Body and spirit in rhythm.
• 22:33
  Yeah.
• 22:34
  Mm-hmm.
• 22:34
  Go hand in hand.
• 22:36
  Mm-hmm.
• 22:37
  What about now?
• 22:38
  Sleep.
• 22:39
  Rest.
• 22:40
  Sleep.
• 22:41
  You know how to, as you said, you mentioned there's catch some Zs.
• 22:46
  Yes.
• 22:47
  This holiday Zs.
• 22:48
  How to catch some Zs.
• 22:49
  That is another really difficult thing for people to do.
• 22:54
  Our nights are longer.
• 22:56
  We're up later, you know, and so I wanna mention as I did with the
• 23:01
  other two, what the statistics say.
• 23:03
  Mm-hmm.
• 23:04
  It tells us that 60% of people struggle with sleep during the holidays.
• 23:10
  Wow.
• 23:10
  That is amazing.
• 23:12
  60% and you know, when we're tired we get irritable.
• 23:17
  You know, you don't think as clearly.
• 23:19
  So there's a lot that's impacted when we don't get enough sleep.
• 23:23
  And the other really important thing that I've learned is the lack
• 23:27
  of sleep can really increase your craving for high calorie foods,
• 23:32
  they say by 30% the next day.
• 23:35
  And I know...
• 23:36
  You can see me sound like, yeah, I agree.
• 23:41
  Yes.
• 23:41
  You wake up and you're like, if I can just get some sugar now, gimme that buzz.
• 23:45
  That's exact the sugar, that's the thing, right?
• 23:47
  That's what we want.
• 23:48
  So that's what our body's craving.
• 23:49
  So I know I found myself up working late like, okay,
• 23:54
  tonight I just gotta work late.
• 23:56
  And then around midnight, I'm like, I'm getting kind of hungry, you know?
• 24:02
  And I'm not looking for carrots, so I'm looking.
• 24:06
  Don't tell us the truth now.
• 24:08
  Yeah.
• 24:08
  So is looking for carrots at midnight?
• 24:12
  For the chips.
• 24:13
  For chips.
• 24:14
  Yeah.
• 24:15
  Cookies, something, you know, so, yeah.
• 24:18
  So that's the other issue with not getting enough sleep.
• 24:22
  There are a lot of issues, but fewer than seven hours of sleep disrupts our hunger
• 24:28
  hormones and it impacts our blood sugar.
• 24:32
  So there are a lot of reasons to make sure we get enough sleep and well
• 24:37
  a couple of ways you do that 'cause it's tough during the holidays, is
• 24:41
  to try to keep a consistent bedtime and waking time whenever possible.
• 24:46
  Right.
• 24:47
  That is hard to do because we are out more and things are going on and
• 24:51
  we are participating in activities.
• 24:53
  Mm-hmm.
• 24:54
  But hopefully it's not every night, so you can kind of resume a normal schedule.
• 24:59
  Mm-hmm.
• 24:59
  The other big thing is limiting screen time, right?
• 25:03
  Your Facebook, your phones, your laptops, your computers.
• 25:06
  Mm-hmm.
• 25:07
  Because that simulation before sleep really, it disrupts your sleep.
• 25:12
  Okay.
• 25:13
  So that is important.
• 25:15
  I think, you know, having, a wind down ritual where you're
• 25:19
  winding down is really important.
• 25:22
  And so the advice from the experts is that you turn off everything an hour before
• 25:28
  you're ready to go to bed and do something like, you know, read a book you know,
• 25:32
  which rarely, I mean, I have my books on my phone, which through Audible, so you
• 25:37
  know, but I do have real books, so, you know, and to really set your bedroom up.
• 25:43
  I find that a lot of my clients have a lot of stuff in their bedrooms.
• 25:47
  Mm-hmm.
• 25:48
  A lot of clothes and things on the bed.
• 25:51
  Mm-hmm.
• 25:51
  Right?
• 25:52
  There's clothes on the bed, there's books, whatever you were doing, papers on the
• 25:56
  bed really to get that clear and to make sure that , your bedding is comfortable.
• 26:02
  The lighting is dark, you know, I mean, the lighting
• 26:06
  should not be showing through.
• 26:08
  And keeping you awake.
• 26:11
  So turning off the lights.
• 26:13
  Sometimes when people are trying to get through the holidays and
• 26:16
  they're not having enough sleep, they might have to take a nap.
• 26:19
  And, you know, the recommendation is no longer than 20 minutes.
• 26:24
  Wait, wait, wait, wait.
• 26:24
  Before a nap?
• 26:25
  Mm-hmm.
• 26:25
  Don't have, during the day, your nap shouldn't be more than 20 minutes?
• 26:29
  Yes.
• 26:29
  If you take a nap.
• 26:31
  Okay.
• 26:32
  I love my long naps.
• 26:32
  A short nap.
• 26:34
  Mm-hmm.
• 26:35
  Okay.
• 26:35
  Mm-hmm.
• 26:36
  Alright.
• 26:36
  So yeah, because once you go past that, then you're gonna disrupt
• 26:40
  your sleep for the evening.
• 26:41
  Okay.
• 26:41
  Right.
• 26:42
  So yeah, your body does so much.
• 26:45
  Mm-hmm.
• 26:46
  Go ahead.
• 26:47
  Your body does so much repair work, rejuvenation when you get sleep.
• 26:52
  And so, it's rare in just my conversations with my clients that they are getting.
• 26:59
  You know, seven to eight hours of sleep.
• 27:00
  It's more like five or six because there's so many responsibilities.
• 27:05
  Some of us just have sleep issues.
• 27:08
  Menopause is a big part of this as well.
• 27:10
  Mm-hmm.
• 27:10
  Which I'm glad we're starting to have conversations about that
• 27:13
  because it definitely impacts us.
• 27:15
  It does.
• 27:17
  Mm-hmm.
• 27:18
  It does.
• 27:19
  So, wow.
• 27:21
  You have brought us through three things that we can do well, three ways that
• 27:28
  we can organize ourselves during this upcoming holiday period so that we don't
• 27:33
  feel the chaos is overwhelming , and you talk to us and how we can, in terms of
• 27:39
  food started your pantry and your kitchen clear out all the unnecessary things,
• 27:45
  expired things and unhealthy things.
• 27:48
  Mm-hmm.
• 27:49
  And, you know, if you're going out shopping or whatever you're going
• 27:52
  out to do for the holidays, even organize a snack or your snacks.
• 27:57
  So that you get to, you know, your gathering, if you're going for a
• 28:00
  party, you don't get there hungry.
• 28:03
  And also if it's not a party.
• 28:05
  Even if you're going to the mall, you're not tempted by those
• 28:08
  beautiful, lovely, you know, scents that walk through the mall.
• 28:12
  Yes.
• 28:12
  Those pretzels that smell so good.
• 28:15
  Oh yeah.
• 28:16
  And other things that smell too good for us.
• 28:18
  Mm-hmm.
• 28:19
  So that's one way.
• 28:20
  Fitness, park far so you can walk...
• 28:24
  yes
• 28:24
  to your mall, to wherever it is.
• 28:26
  And even if it's 20 minutes after a family gathering or, you know, plan on
• 28:35
  going for a walk after you've eaten.
• 28:37
  So eat and walk to burn off those calories.
• 28:42
  And I'm just trying to recount what you said because I need to
• 28:47
  incorporate them into my life.
• 28:49
  And then the sleep, we know it's a busy time, so declutter your bed.
• 28:55
  Yes.
• 28:55
  If you have to nap, make it no longer than 20 minutes.
• 28:59
  It doesn't disrupt your sleep cycle.
• 29:02
  And probably put a timer to count down to your bedtime.
• 29:05
  And, have little or no, you know, like light shining through, like
• 29:10
  put on what do they call it?
• 29:11
  You can have these blackout curtains in your,
• 29:13
  yes.
• 29:14
  Mm-hmm.
• 29:16
  Yeah.
• 29:16
  Mm-hmm.
• 29:16
  Yes.
• 29:18
  Those are some good tips.
• 29:19
  Anything else that I've left out that you think would be relevant for those who have
• 29:24
  joined us or those listening afterwards?
• 29:27
  Yeah, just that, you know, your schedules are gonna fill up fast.
• 29:31
  We know that your emotions are running high.
• 29:33
  There's so many expectations, and really plan ahead to support yourself, right?
• 29:40
  Mm-hmm.
• 29:40
  And make sure that you're not one of those many people who get to January
• 29:46
  and say, oh my gosh, I gotta, you know, set my, you know, my New Year's
• 29:52
  goals and the number one goal is to lose weight or to get healthy.
• 29:58
  Mm-hmm.
• 29:58
  So you can get a jumpstart on that by getting yourself
• 30:02
  organized for the holidays.
• 30:03
  We know it's coming, right?
• 30:05
  And we know we're gonna be busy.
• 30:06
  I think one of the other things is that people schedules get overloaded
• 30:12
  and saying yes to everything might not be the healthiest thing you can do.
• 30:17
  Mm-hmm.
• 30:18
  And I had so many events to attend last year.
• 30:22
  My group of girlfriends, we decided, you know what?
• 30:25
  We can't get together in December.
• 30:27
  Let's do New Year's.
• 30:29
  And it was so much fun.
• 30:30
  So we celebrated in the new year, I think the second week of January we celebrated.
• 30:36
  Wow.
• 30:36
  And that was a really nice thing.
• 30:38
  So how can people follow you online or engage with you online if they
• 30:44
  are not already in the audience?
• 30:45
  Because this is a global show.
• 30:47
  Mm-hmm.
• 30:48
  Yes.
• 30:49
  Well, I have my LinkedIn profile, which is Kim Bailey, MBA, M for
• 30:56
  Mary, B for boy, A for Apple.
• 30:59
  And then I also have a Facebook group and you can find me there and also my
• 31:06
  website is hellowellnessorganizing.com.
• 31:12
  And part of being in good health and having a good life and getting
• 31:15
  ready for the next chapter is getting yourself organized so that you can
• 31:19
  move freely, so that you can have the clarity you need and have a space
• 31:26
  that really supports your health.
• 31:29
  And to that I say amen.
• 31:33
  And for those of you who are listening in to this show or doing it on YouTube,
• 31:40
  I know you have been totally blessed by what you heard Kim share with us in terms
• 31:46
  of organizing for the up coming holidays.
• 31:50
  If you'd like to be a guest on this show, reach out to me on my website,
• 31:55
  which is chattingwiththeexperts.com.
• 31:58
  I'm on LinkedIn as Paula Okonneh I'm also on Instagram.
• 32:03
  My handle this at chat_experts_podcast.
• 32:08
  And I'm on Facebook as Paula Okonneh.
• 32:12
  And I have my Facebook business page, which is Chatting with the Experts.
• 32:16
  And last but not least, please subscribe to our YouTube channel, which is Chatting
• 32:23
  with the Experts.com, because if you visit there, you'll find so much that
• 32:31
  you can learn from these amazing women and the few men that grace my show every
• 32:36
  Wednesday at 1:00 PM Eastern, and now Kim, we'll open up the floor to all
• 32:41
  those who joined us so that they can in turn have an opportunity to speak with
• 32:46
  you one-on-one and interact with the other people who have joined because
• 32:51
  what you have shared is something that we all need to put into consideration,
• 32:55
  especially at this time of the year.
• 32:57
  So thank you so much.
• 32:59
  Thank you, Paula.
• 33:01
  You are welcome, and now we open up the floor for those who have joined us.
• 33:05
  Thank you.