It is tenderness for the past, courage for the present, hope for the future. It is a fervent wish that every cup may overflow with blessings rich and eternal, and that every path may lead to peace.
- Agnes M. Pharo
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Happy, Healthy Holidays!
The holidays provide a great opportunity to celebrate life with family and friends. Here are some tips to enjoy the season's change in routine guilt-free and without sacrificing your health goals:
Eat regular meals, especially breakfast. Don't skip meals to accommodate over-indulging at parties; arriving famished makes it too easy to eat without restraint. A healthy breakfast helps curb cravings and sets the tone for good judgment in food choices throughout the day.
Enjoy spicy foods. Not only are they warming at this cold time of year; they actually help release endorphins, neurotransmitters that give us feelings of well-being.
Drink alcohol in moderation. Alcoholic beverages lessen inhibitions, which can induce overeating. Cut the potency of drinks with sparkling water or ice cubes, or alternate with non-alcoholic drinks.
Don't overload your calendar. Studies show that social interaction increases happiness, but don't hesitate to say no if your schedule seems overwhelming.
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Get some exercise. If you have to forego the gym, don't feel guilty. But fit in some movement each day - a 30-minute walk outdoors decreases anxiety and improves sleep, and sunlight stimulates the production of serotonin, another feel-good neurotransmitter.
Try citrus aromatherapy. Researchers have found that certain citrus fragrances elevate feelings of well-being and alleviate stress by upping levels of norepinephrine, a hormone that affects mood. Dab a little lemon or orange essential oil on your wrists or on a handkerchief tucked in your pocket.
Go tech-free during holiday gatherings. Turn off gadgets and avoid the over-stimulation of email, texts, and social media when you're in the company of others. Focus your energy on enjoying the people in your life.
Make plans for January. Avoid a post-holiday slump by having something to look forward to. Book a show, a class, or arrange to see friends you missed in December. Feel upbeat about what lies ahead!
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Food Focus: Cranberries
Cranberries, a holiday season staple, may first have been harvested by the Algonquin Indians, who used them for food, medicine, and as a symbol of peace. Now farmed on approximately 40,000 acres across the northern United States and Canada, cranberries (genus Vaccinium) grow on long-running vines in sandy bogs and marshes. Although peak season runs from October through December, cranberries' many nutritional benefits have extended their popularity throughout the year.
Cranberries are high in Vitamin C, boosting the body's immune system and helping prevent damage caused by free radicals. Powerful phytonutrients, along with abundant fiber, reduce the risk of heart disease by preventing platelet build-up and reducing blood pressure. Studies have shown that these polyphenol and flavonoid antioxidants also slow the growth of tumors in certain cancers, including prostate, breast, oral, and colon, and inhibit the spread of cancer cells throughout the body.
Cranberries may be best known for their role in preventing urinary tract infections (UTIs). They contain hippuric acid, which is antibacterial, and a high level of proanthocyanidins, which help reduce the adhesion of certain bacteria to the urinary tract walls. Benefits of these compounds also include inhibition of bacterial attachment to the stomach wall, reducing gastric ulcers; dissolution of dental plaque, helping prevent tooth decay; and antiviral properties effective against the herpes virus.
When shopping for cranberries, choose those that are firm to the touch and unwrinkled. Store in the refrigerator for up to two months; they can also be frozen for later use. If you purchase cranberry juice, look for unsweetened. If it is mixed with other fruits, make sure that cranberries are listed as the first ingredient and that there are no added sugars.
There are many ways to incorporate cranberries into your diet. Add a handful of organic berries to a morning smoothie; add them to oatmeal or whole grain cereal in the morning; use dried cranberries in your homemade trail mix along with unsalted nuts and seeds; make a cranberry compote or chutney as a tangy side dish; include them in an apple cobbler for an extra kick of flavor. In the spirit of the holidays, try the festive drink below!
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Recipe of the Month: Sparkling Cranberry Cocktail
 Serves 2
1/2 cup chilled unsweetened cranberry juice
1/2 cup chilled fresh orange juice
1 cup chilled Champagne or sparkling wine*
whole fresh cranberries and orange rind for garnish
1. Fill each chilled Champagne flute with 1/4 cup cranberry juice and 1/4 cup orange juice. Top with 1/2 cup chilled Champagne or sparkling wine.
2. Float 1-3 cranberries in each glass and place orange rind or slice on the rim. Serve immediately.
*Sparkling water may be substituted; increase orange juice for sweeter drink.
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As the year comes to an end, I want to thank you all for your interest in wellness and Prime Health Style in 2014. I greatly appreciate your support of my workshops and health counseling practice, and the comments you send in response to my newsletters. Please let me know if there are any programs you'd like to see offered in 2015 and I'll do my best to incorporate your ideas.
Sending very best wishes for peace, joy, and good health this holiday season,
Sue
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