Salmon

While it may not feature in too many holiday dishes, salmon is a wonderful source of healthy Omega-3 fatty acids, shown to significantly reduce stress. If you’re a vegetarian, you can get a similar boost of healthy Omega-3 fatty acids from consuming (raw) walnuts.

Turkey Breast

There’s a good reason why people feel so relaxed after consuming a big Thanksgiving dinner featuring turkey. Known as tryptophan, many meats, especially turkey breast, contain large amounts of this amino acid, which has been proven to have a calming effect on people. Low in fat, and reasonably priced, turkey breast is a great go-to meat for the holidays. If you’re a vegetarian, try eating tofu, beans, or seeds, as these foods also contain significant quantities of tryptophan.

Cashews

These delicious nuts are packed full of essential vitamins and minerals needed to maintain good health. Cashews, in particular, are also bursting with plenty of zinc, which has been shown to reduce anxiety and stress. Not only are cashews a delicious, fun snack, but they are also high in healthy omega-3 fatty acids and proteins, making them a smart choice any time of the year.

Dark Chocolate

Although we call a wide variety of foods “chocolate”, only dark chocolate has a good concentration of the cocoa plant, which is widely considered by health experts to be a “superfood” due to its high levels of essential vitamins and minerals. Dark chocolate that is at least 70% cocoa will help you to relax, lowering stress hormone levels, and helping to improve blood circulation. Oh yeah, and it tastes good too!

Blood Oranges

Once a favorite to fill stockings hung by the chimney with care, blood oranges are still an excellent holiday food to help reduce anxiety and stress. With even more Vitamin C than other varieties of oranges, blood oranges have been shown to reduce blood pressure levels and the stress hormone cortisol.

Green Leafy Vegetables

While it may be tempting to head straight to the desserts during the holiday season, don’t neglect to eat your vegetables! Adding a simple salad filled with lots of green leafy vegetables like spinach, kale, or rucola will help tremendously in lowering your anxiety and stress levels. Green leafy vegetables are high in folate, which has been shown to help people feel more calm, happy, and energetic.

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Not Getting Enough Rest

In our busy, hectic lives, we often sacrifice sleep in order to get everything done. Without a doubt, not getting enough rest is a sure recipe for poor health, as our bodies need an adequate amount of time to heal and rebuild. Most people need at least seven hours of sleep per day, so if you find that your schedule simply cannot accommodate a full night’s rest, try to take a brief nap or two during the day to compensate. That being said, a strict schedule that includes 7-9 hours of uninterrupted sleep, giving your body its best chance to stay in top condition and fend off viral invaders.

Overindulging During the Holidays

It’s the time of year for feasts and delicious treats, but overdoing it can severely tax your immune system. Gobbling down sweet foods sends the body into overdrive as it attempts to balance blood sugar levels, leaving few precious resources to protect your body against illness. And, while drinking at parties is part of the fun for some people during the holidays, every drop of alcohol adds a strain on the liver, one of the key organs in the fight against foreign viral invaders. Eat and drink responsibly, and enjoy your holiday treats in moderation, and your body will have the resources to protect you properly.

Stress

It has been conclusively proven that an excess of stress takes its toil on our immune systems, leaving us compromised and vulnerable to infections and illnesses. Whether it’s the stress of battling the crowds at the mall, or stress from overly strenuous workouts in response to over-indulging in holiday foods, our bodies and minds can only handle so much. Take it easy whenever possible, and carve out a few minutes to relax and reflect in between all the hectic activities of the holiday, and your body will reward you with robust health and fewer bouts with colds and other illnesses.

Skipping Your Workouts

While you definitely don’t want to over-compensate for eating holiday foods with too much time in the gym, it’s also a really bad idea to skip your normal workout sessions. Whatever your normal exercise and fitness routine, it’s always best to stick to your normal schedule, as it will reduce stress, help keep you fit, and blow off a lot of the stress and strain of the season.

Social Smoking

By now, we all know that smoking isn’t good for us. But many people pick up the habit, or vastly increase how often they smoke, during the holidays. After all, many people will agree that nothing goes better with a few party drinks than a cigarette. If you find yourself tempted to blaze through an entire pack, take a moment to step out and get some fresh air, remembering that every cigarette is putting a tremendous stress load on your health and immune system.

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The 80/20 Rule

This famous equation works equally well during the holidays. Give yourself permission to indulge in your favorite treats 20% of the time, while remembering to stick to your healthy diet and exercise regime the other 80% of the time. Many people celebrate the holidays by staying on their regular track during the weekdays, and then give themselves permission to indulge during the weekends.

Managed Indulgence

Saying no to your favorite holiday drinks and goodies can be almost impossible. But when you decide to give in and sample some of those delicious sugary foods, do so without a guilty conscience, but don’t let it get out of control. If you order a holiday drink at your favorite coffee shop, order a standard size, not the huge one. And if your coworker brings in a fresh batch of cookies, eat one or two, don’t bring a handful back to your desk.

Just a Taste

If a coworker or loved one is pressuring you to eat some wicked holiday treats, it can be hard to say no. Go ahead and put a little on your plate, but be sure to stay on track by filling the rest of your plate with vegetables and other healthy fare. If the pressure to eat every sugary, high-fat dish becomes overwhelming, try a polite excuse like, “Yes, I will try it later,” or “I’d love to eat more, but I filled up earlier.”

Being Different Makes You Stronger

While it may look like everyone around you is gorging themselves on unlimited holiday goodies, it is possible to stay strong by choosing to be different. Remember that in a few weeks that those people are going to feel stuffed, sickened, and force to vow to change their ways on New Years’ Day. If you can remain committed and on track during the holidays, transitioning to the new year will be a breeze. By remaining committed to a healthy diet and exercise routine, you might just inspire those around you to employ a little self-control.

Party With a Full Belly

Office and other holiday parties can be a real blast, but if you arrive with an empty stomach, it’ll be almost impossible not to overindulge on fat-packed goodies and sugary treats. Eat a healthy meal at home first, or bring your own lunch to work, and then you’ll have the power to resist all those tempting goodies. After the party is over, and the other guests are groaning and moaning, you’ll be glad you ate a healthy meal beforehand.

The post How to Enjoy the Holidays Without Packing on the Pounds appeared first on SmartChoiceMD.

Click Instead of Drive

With so many amazing deals now available online, you can find almost any gift within a few mouse clicks. Instead of fighting traffic and struggling to make your way through the crowds at the mall, budget some time in the comfort of your own home to find the perfect present. Many online retailers offer competitive prices and special deals that are equal to, or better than what’s available at brick and mortar stores. Many premium online retailers also can help you with gift ideas and suggestions when you’re unsure what to buy for a colleague or loved one.

Do Your Shopping During Non-Peak Hours

Sometimes, the perfect gift is only available at a local store or the mall. If you can, budget an hour or two off from work/school, or schedule an early lunch in order to hit the stores when it’s less crowded. Most of the time, you can easily dash in and dash out on a weekday morning, saving you time and effort.

The List

Trying to remember what to buy for whom is a daunting task even for people with great memories. Instead of trying to remember everything off of the top of your head, write down a list of gift ideas for each person, and keep the list with you. Then when you’re elbowing your way through the crowds, you’ll be able to keep on target and go straight to the items you want to buy. It’s also tremendously satisfying to check off each person’s name from the list, knowing your holiday season is under control and on schedule.

The Sorting Hat

If you’ve got a big family, or are buying gifts for co-workers, a great idea is to use a sorting hat. Simply write everyone’s name down and put the slips of paper in the hat. Then everyone draws a name, and buys a present for that person. This keeps the gift giving (and your budget) under control, while allowing you to spend enough time and effort to buy the perfect present.

Ask, And Ye Shall Be Answered

Although it might take some of the fun out of surprising a loved one with the perfect present, sometimes it’s just better to ask people what they want. We all know that adults rarely write lists to Santa, but a short list of items that a person would like to receive for the holidays can really help a lot. Not only are you assured that they’ll be happy with their gift, but having a list of requested gifts can also help you manage your holiday budget.

The post Holiday Stress Relievers appeared first on SmartChoiceMD.

7 EASY TIPS

No Evening Meals

Nighttime and your sleep period is when your body repairs and restores vital functions. Although you might be tempted to snack before bed, experts recommend going to bed a bit hungry and then enjoying a full breakfast. When you eat four hours or less before going to sleep, your body will have to work to digest that food and will spend less time burning fat.

Take a Break from Alcohol

While many people enjoy a glass of wine with dinner or sharing a beer with friends, alcohol and weight loss do not a good combination make. Beer, especially, is roughly the equivalent of bread, and overloading your body with carbohydrates won’t help you shed those unwanted pounds.

Health experts recommend slowly re-introducing alcohol back into your diet (think Turkey day!) once you’ve attained your desired weight and have ingrained healthy dietary and exercise habits.

Drink Lots and Lots of Water

It seems strange, but many people in wealthy nations are actually dehydrated even though they drink plenty of liquids. Drinks other than plain water can often serve as a diuretic, forcing your body to use more water to process it than any hydration gained from drinking the beverage.

Drinking lots of water also helps your body’s systems operate more smoothly and efficiently, much like how clean oil in a car helps the motor and other vital parts running better. If you can’t stomach drinking another glass of water, try eating more watery foods, such as thin (more broth) soups and juicy vegetables and fruits.

Get Enough Sleep

Probably the greatest open secret about losing weight is that getting enough rest is a key part of losing weight. During the night, as you sleep, your body’s hormone balance and other key functions are reset and restored, helping maintain a healthy metabolic function.

Caffeine

Experts agree that drinking too much coffee or other sources of caffeine isn’t good, a little caffeine in your blood stream will help curb your appetite while simultaneously removing free fatty acids, helping you to lose weight.

Protein and Fiber – At Every Meal

Fiber in our foods has no nutritional value, but it does serve as an important part of our digestive system, essentially acting a cleanser, removing toxins, dead cells, and other waste from our bodies. Fiber also helps you feel full, triggering your brain’s sense of satisfaction, which will help keep you from reaching for an unhealthy treat. In the morning, you can enjoy a healthy whole grain breakfast, but to achieve the best results, it’s important to eat a source of fiber with every meal and snack.

Likewise, a good source of protein with every meal helps your body burn fat and build muscles, which leads to a righteous cycle as more muscles burn more fat, helping you to steadily lose unwanted weight. Vegetarians can enjoy protein-rich foods such as beans, peanuts, and pulses, while omnivores can add low-fat meats like chicken and turkey to every meal in order to maintain a well-balanced diet.

These handful of easy and helpful tips will help you ease into the holiday season a bit lighter, as well as your clothes!

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