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8 Ways to keep a Healthy Holiday Spirit
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If you're like many people, you may find that the stress of the holiday season sets up the perfect storm to feel under the weather and out of energy. And it's no wonder...with hectic schedules and the abundance of holiday treats, the season can wreak havoc on our bodies!
Most of us know what we should be doing to maintain good health: eat more vegetables, stay hydrated, exercise, reduce processed foods, get plenty of rest, etc. -- but actually following through with these intentions is the hard part. Make a commitment to maintain your wellness so that you can truly enjoy the abundance of the season!
In the meantime, here are some tips to make the season even brighter:
1. Use healthier ingredients in your favorite holiday dishes For baked goods, nix the refined white sugar and use a wholesome substitute like brown rice syrup, or honey.
2. Avoid showing up to holiday parties on an empty stomach; eating a healthy, balanced meal beforehand will help you avoid over-indulging. Trying to save your appetite by not eating for long periods beforehand will do more damage in the long run.
 3. Don't stay cooped up in the house - make the most of chillier weather and head outdoors for some traditional winter fun like sledding, ice skating or skiing. Don't forget family favorites like building a snowman, a walking tour of holiday lights or dancing to holiday tunes in your living room! Some physical activity will help promote wellness during this time.
 4. Indulge mindfully. If your holiday isn't a celebration without a slice of pumpkin cheesecake, don't deprive yourself. Remember, in moderation, the occasional indulgence is OK! Make sure you pick your favorites, eat slowly and savor every bite.
5. Balance out increased holiday treat consumption by including more veggies in your other meals. Special holiday foods are often more processed and contain more sugar, which can throw off your blood sugar and mood.
6. Get your rest! Drastically altering your regular sleep patterns by staying up too late and sleeping til noon can be harmful to your immune system, hormone balance and mood regulation. Make it a priority to get enough rest so you can enjoy all of the abundance during this time.
7. Keep your goals realistic. During this hectic time, make sure you are realistic about all that you can accomplish-in terms of both time and money. Make sure to check-in with yourself and don't be afraid to turn down certain activities or commitments like baking those extra pies or hosting more people than you can handle if they will result in increased anxiety and stress.
 8. Don't lose sight of the real meaning of the holiday season. As you celebrate with close family and friends, reflect on all the things that make your life worth celebrating. To a healthy holiday season!
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Recipe of the Month: Creamy Root Vegetable Soup
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This soup is made with a variety of root vegetables and supplies an assortment of cancer-fighting antioxidants to help prevent free-radical damage. If you've never tried rutabagas before, you'll come to appreciate the subtle and delicious flavor they add.
Ingredients
Makes 10 servings
3 1/2 to 4 cups water or vegetable broth, divided (1/2 cup, plus 3 cups, plus 1/2 cup)
1 large onion, chopped
1 large baking potato, chopped
2 large carrots, sliced
1 medium rutabaga, peeled and chopped
1 large sweet potato, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon crushed red pepper or cayenne pepper
4 cups washed, fresh spinach, coarsely chopped
Directions
Heat 1/2 cup water or broth in a large pot. Add onion and cook over high heat, stirring often, until soft and translucent, about 5 minutes.
Stir in 3 cups water or broth and remaining ingredients except spinach. Bring to a simmer, then cover and cook, stirring occasionally, until vegetables are tender and the soup is thickened, about 30 minutes.
Stir in spinach and simmer until just tender, about 5 minutes. Add remaining 1/2 cup water or broth, if desired, for a thinner soup.
Nutrition Information | Per serving (1/2 cup):
calories: 70; fat: 0.3 g; saturated fat: 0.1 g; calories from fat: 3.3%; cholesterol: 0 mg; protein: 2 g; carbohydrate: 16 g; sugar: 3.8 g; fiber: 2.9 g; sodium: 386 mg: calcium: 55 mg; iron: 1.5 mg; vitamin C: 16.6 mg; beta-carotene: 3767 mcg; vitamin E: 0.6 mg
Recipe from The Cancer Survivor's Guide by Neal Barnard, M.D. and Jennifer K. Reilly, R.D.
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Mind Munching Book Club News:
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Join us next year Monday January 27th @ 7:PM
for our exciting Book Club meeting
as we discuss how our minds can create health!
A NEW YORK TIMES BESTSELLER
We've been led to believe that when we get sick, it's our genetics. Or it's just bad luck--and doctors alone hold the keys to optimal health. For years, Lissa Rankin, M.D., believed the same. But when her own health started to suffer, and she turned to Western medical treatments, she found that they not only failed to help; they made her worse. So she decided to take matters into her own hands.
Through her research, Dr. Rankin discovered that the health care she had been taught to practice was missing something crucial: a recognition of the body's innate ability to self-repair and an appreciation for how we can control these self-healing mechanisms with the power of the mind. In an attempt to better understand this phenomenon, she explored peer-reviewed medical literature and found evidence that the medical establishment had been proving that the body can heal itself for over 50 years.
Using extraordinary cases of spontaneous healing, Dr. Rankin shows how thoughts, feelings, and beliefs can alter the body's physiology. She lays out the scientific data proving that loneliness, pessimism, depression, fear, and anxiety damage the body, while intimate relationships, gratitude, meditation, sex, and authentic self-expression flip on the body's self-healing processes.
In the final section of the book, you'll be introduced to a radical new wellness model based on Dr. Rankin's scientific findings. Her unique six-step program will help you uncover where things might be out of whack in your life--spiritually, creatively, environmentally, nutritionally, and in your professional and personal relationships--so that you can create a customized treatment plan aimed at bolstering these health-promoting pieces of your life.
You'll learn how to listen to your body's "whispers" before they turn to life-threatening "screams" that can be prevented with proper self-care, and you'll learn how to trust your inner guidance when making decisions about your health and your life.
By the time you finish
you'll have made your own Diagnosis, written your own Prescription, and created a clear action plan designed to help you make your body ripe for miracles!
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