Health.com posted an article of nine ways to know if you’re headed for a meltdown over the holidays.  Keep these in mind the next few days!

1. You have super-high expectations.
If you tend to feel stress year-round because you’re not meeting the expectations you’ve set for yourself, the holidays are likely to amplify these feelings.

“We have high expectations to have the Martha Stewart holiday, but [what if] we’re not good at baking, or our family just doesn’t get along?” says Stephanie S. Smith, PsyD, a clinical psychologist at Front Range Psychological Associates, in Erie, Colo. Sometimes expectations are so unrealistic they simply can’t be fulfilled, she says.

What you should do: Focus on what is realistic—not ideal—or you risk facing major disappointment when things don’t go as planned. Perfectionists must remember that preparing for a holiday is not a one-person task; reaching out to a support system to delegate tasks can really lighten the load.

Now would also be the time to crank up your sense of humor and keep it on full blast until January.

2. You tend to overbook.
Chances are, the holiday invitations are hitting your inbox and mailbox. Between the office party, neighbors’ open house, family obligations, and one-day sales, you can be stretched—too thin.

Packing your calendar with obligations means sacrificing time usually spent on other activities. Sleep and exercise—important stress relievers—could be the first to go.

What you should do: Get ready to say no to some things. Start to prioritize chores, decline some invitations, and schedule time to do holiday activities you enjoy, instead of just those you feel you have to do.

3. You have family friction.
If you have overbearing parents or passive-aggressive siblings, the holidays can amplify trouble in already strained relationships. Tension can escalate, especially if you are spending longer periods of time with family than you are used to or staying with or hosting family members.

What you should do: The best thing you can do? Manage your expectations.

“If you have a strained relationship the other 11 months of the year, you’re probably going to be disappointed if you have the expectation of having a loving, cozy holiday,” says Smith. “Don’t expect things in reality that are out of the realm of possibility.”

Be sure to take time for yourself, even if you are hosting visitors. “You want to spend time with [out-of-town family], but that doesn’t mean you can’t go out for your walk every morning, or have coffee by yourself,” says Smith. “We should still allow ourselves to do the things we typically do to make ourselves feel good or get us through the day.”

4. You cut back on sleep to get everything done.
You’re up at the crack of dawn to rush to the best sales and then stay up late to wrap gifts or clink glasses at parties. But the holidays shouldn’t mean kissing your good night’s sleep good-bye.

Skimping on sleep can leave you grumpy and stressed, throw off your diet, and increase your risk of colds, depression, and car accidents. Traveling across time zones or sleeping in a bed that isn’t your own can also throw off your normal sleep routine. Read more about how the holidays can affect your sleep.

What you should do: Make a good night’s sleep a priority.

“At some point I think that we just need to realize that there is only so much of us to go around,” says Londoño-McConnell, “and we need to make some decisions about how it is that we really want to spend our time.”

5. You tend to drink more when stressed.
Sometimes a glass of red wine is the perfect antidote to a long, stressful day. It also may have some health benefits: A daily serving of alcohol may improve your memory or protect your heart.

But excessive drinking can spell trouble, making you more susceptible to colds and the flu, as well as increasing the risk of breast cancer, uterine cancer, and osteoporosis in the long term. Unfortunately, 14% of people say they drink more to cope with holiday stress.

Because alcohol is a depressant, overindulging could make you more emotional, leaving you more open to a major meltdown.

What you should do: Experts recommended limiting your alcohol intake to one or two drinks a day. Sure, that can be tough when faced with a mandatory office party, but if you can’t stick to your limit, do yourself a favor by ducking out of the party early.

6. Your clothes are feeling tight­—already.
Before you know it, the leftover turkey sandwiches, Christmas sugar cookies, and afterwork cocktails can really add up. Studies have shown that many people gain a couple of pounds over the holidays and have trouble losing them later.

The weight gain could be part of a vicious cycle: Holiday eating is stressing you out and the holiday stress is making you eat. “People tend to eat more, or not eat as well when they’re stressed,” says Londoño-McConnell.

What you should do: Instead of packing on the pounds, enjoy holiday meals guilt-free by planning ahead for the splurge. That way you can indulge smartly without derailing your diet.

1/2 to 1 lb. hamburger

1/2 c. chopped onion

garlic salt to taste

2 cans tomato soup

1/4 tsp. oregano

1/2 c. water (you can replace  with a can of diced tomatoes)

2 tsp. vinegar

1/2 lb. lasagna noodles (12 noodles)

1 pt. cottage cheese

1/2 lb. grated Mozzarella cheese

Brown hamburger and onion.  Add garlic salt, oregano, soup, water, and vinegar.  Simmer until mixed well.  In a 13 x 9 inch pan, begin layers with 1/3 noodles, then 1/3 cottage cheese and 1/3 hamburger mixture.  Repeat for 2 more layers.  Top with Mozzarella and bake for 30 minutes at 350 degrees.  Remove from oven.  Let set for 15 minutes before serving.  If made ahead and refrigerated, bake a little longer.  Excellent to freeze.

There are many health myths floating around, and here are a few relating to the holiday that I found on health.com:

Myth: Sugar makes kids hyperactive

Release the candy canes! Children who eat sugar act no differently than those who have none, according to 12 placebo-controlled studies.

One study found that when parents thought their children had been given a sugary drink (it was sugar free), they rated their child’s behavior as hyperactive.

“A lot of occasions when kids are exposed to sugar are when they are most likely to be super excited, running around, and acting out,” says Dr. Carroll.

Myth: Suicides increase during the holidays

While the holiday season is a joyful for many, it can also be stressful or depressing. But a 35-year study on Minnesota residents found that suicides did not increase on or around Christmas or any other major holidays, including birthdays, Thanksgiving, or the Fourth of July.

Research from all over the world, in fact, shows that suicides are actually more prevalent in warm, summer months—a pattern that scientists can’t quite explain. While suicidal thoughts should be taken seriously at any time of year, there’s no reason to think that this month is especially dangerous.

Myth: Poinsettias are toxic

A 1996 analysis of 22,793 poinsettia cases reported to the American Association of Poison Control Centers revealed no significant poisoning.

It’s possible to become ill by consuming a large amount of the plant, but it’s rare, even in small children and pets, says Edward Krenzelok, PharmD, director of the Pittsburgh Poison Control Center and Drug Information Center at the University of Pittsburgh.

Some studies suggest that poinsettia sap can be irritating to the skin.

Myth: You lose most of your body heat through your head

An old military study found that people in Arctic survival suits (but no hats) did lose a great deal of heat from their heads. But if you wore a swimsuit, you’d lose heat evenly across exposed body surfaces—and no more than 10% from the head.

“We often hear parents say that as long as their kids are wearing a hat, they feel that they’re sufficiently dressed,” says Dr. Vreeman. “Of course they should bundle up for protection from the cold, but they should be equally concerned about gloves and boots as well.”

Myth: Eating at night makes you fat

There’s no research to support the belief that eating before bed causes more weight gain. There are benefits of eating meals at consistent times, but only because it helps limit overall intake of daily calories.

“The time of day a person eats is not as important for overall weight gain as the amount of calories eaten during the day,” says Jeannie Gazzaniga-Moloo PhD, RD, a spokesperson for the American Dietetic Association. Avoid your favorite go-to comfort foods before bed, she says, but don’t fret if your dinner gets pushed back a few hours.

The holidays are stressful.  With students, it coincides with final exams and projects.  Trying to go to school, raise a family, work part/full time AND enjoy/provide the holiday cheer canbe exhausting.  Here are some ideas from the Mayo clinic to remain stress-free (or close to it) during the upcoming weeks:

Recognize holiday triggers

Learn to recognize common holiday triggers, so you can disarm thembefore they lead to a meltdown:

• Relationships. Relationships can cause turmoil, conflict or stress at any time, but tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you’re thrust together for several days. On the other hand, facing the holidays without a loved one can be tough and leave you feeling lonely and sad.
• Finances. With the added expenses of gifts, travel, food and entertainment, the holidays can put a strain on your budget — and your peace of mind. Not to mention that overspending now can mean financial worries for months to come.
• Physical demands. Even die-hard holiday enthusiasts may find that the extra shopping and socializing can leave them wiped out. Being exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. To top it off, burning the wick at both ends makes you more susceptible to colds and other unwelcome guests.

Tips to prevent holiday stress and depression

1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videotapes.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, tr y to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for your self. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. With a little planning and some positive thinking, you may find that you enjoy the holidays this year more than you thought you could.

Enjoy the upcoming holidays!

The Mayoclinic offers some advice on starting a fitness program.  It’s important to remember that starting a fitness program doesn’t mean tomorrow you will run a marathon when you haven’t exercised in weeks.  Exercisings is one of the greatest things you can do for your health, but it doesn’t have to be monumental.  Consistently and correctly, small amounts of exercise can do so much good for your body.

First, Mayoclinic says to think of your goals.  What exercises do you like? Acknowledge your limitations before you begin a program.

Stretching and Flexibility

Stretching is a powerful part of any exercise program. Most aerobic and strength training programs inherently cause your muscles to contract and flex. Stretching after you exercise promotes equal balance. Stretching also increases flexibility, improves range of motion of your joints and boosts circulation. Stretching can even promote better posture and relieve stress.

As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you might want to stretch at least three times a week to maintain flexibility. When you’re stretching, keep it gentle. Breathe freely as you hold each stretch. Try not to hold your breath. Don’t bounce or hold a painful stretch. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.

Aerobic Exercise

Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood. Better yet, aerobic exercise can be done in short bursts or longer sessions. So what are you waiting for?

For many people, walking is a great choice for aerobic exercise. In fact, walking is one of the most natural forms of exercise. It’s safe, it’s simple — and all it takes to get started is a good pair of walking shoes and a commitment to include aerobic exercise in your daily routine.

Of course, there’s more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative!

Strength Training

Strength training can help you tone your muscles and improve your appearance. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Better yet, strength training doesn’t take as long as you might think. For most people, two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient.

Strength training can be done at home or in the gym. Free weights and weight machines are popular strength training tools, but they’re not the only options. You can do strength training with inexpensive resistance tubing or even your own body weight. With proper technique, you may enjoy noticeable improvements in your strength and stamina in just a few weeks.
The Mayoclinic gives advice on eating and exercise and how to time the two for maximum results.

• Eat a healthy breakfast. Wake up early enough to eat breakfast. Most of the energy you got from dinner last night is used up by morning. Your blood sugar may be low. If you don’t eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
• Time your meals based on their size. Eat large meals at least three to four hours before exercising. You can eat small meals two to three hours before exercising.

  Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.

• Don’t skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you’re short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. Know that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
• Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.

They also remind you to eat carbohydrates, especially cereals, breads, vegetables, pasta, rice and fruit.  You should also drink plently of water and remember your past experience.  Eat what feels good for you and don’t try to overload your stomach or your body!

Remember, exercising is important, but you can do it at your own pace and accomplish your health goals with an individual plan.

A good goal is starting with 15-30 minutes of aerobic exercies (remember that walking to school can count!), adding a day or two of streching or strength training during the week.  Try to build to an hour a day, and see the FAQ for the 2008 recommended guidelines for adults.

Who doesn’t remember the phrase “finish all your food” or “clean your plate” from your parents when you were younger.  A hard part of parenting is getting your children to eat, eat enough, and eat healthy.  Sometimes, they don’t want to.  Health.com has an article called “Dinner Table Myths Debunked” and it does a great job of giving tips to parents (and future parents) on getting children to eat…what to do and what not to do.

MYTH: Clean your plate. There are starving children in (insert third-world country here).

Children who are forced to clean their plates override their natural ability to monitor how much food they need to grow at a healthy rate. One study showed that preschoolers who were rewarded for cleaning their plates ate more. Don’t worry about your child going hungry; infants and toddlers are able to self-regulate their energy needs and intake, says Jane Uzcategui, a registered dietitian in upstate New York.

Try this: Start serving your child small portions and let them ask for more. A 2003 study in the American Journal of Clinical Nutrition found that when children served themselves food, the portions were appropriate for their age, whereas when adults served them double portions, the children ate 25% more

MYTH: Eat your veggies or no dessert

Sweets should be a once-in-awhile treat, not a nightly ritual to force-feed picky eaters their vegetables. Once parents get into the pattern of bribing their children with dessert, the association of healthy food with “bad” food becomes ingrained..

Candy, cake, and other desserts don’t add any nutrition to your child’s diet, so you’re not depriving your toddler in any way. In fact, you may be helping them. One study has shown that kids whose parents used food and treats as a reward struggle with food controlling their behavior as adults—making this dinner table rule a lifelong battle.

Try this: Depriving children of sweets will encourage them to eat more sugary treats outside of the house. Instead, offer healthier alternatives like fruit or natural sweeteners like honey.

MYTH: What my kids eat now won’t affect them later

“The period from birth to two years is a critical window for the promotion of optimal growth, health, and behavioral development,” according to the International Food Information Council.

“If (a child) is used to poor nutrition quality, they’re missing key nutrients,” says Uzcategui. If a 2-year-old has grown accustomed to drinking soda at lunch and dinner, he or she runs the risk of forming poor nutrition decision-making and being deficient in nutrients provided by milk and 100% juices.

These key nutrients can’t be made up through taking a multivitamin, she says. According to a 2005 report from the federal Dietary Guidelines Advisory Committee, children are not getting adequate amounts of calcium, fiber, magnesium, vitamin E, and potassium.

“Poor eating habits never fare well in the long run,” Uzcategui explains. Children who learn to make poor diet choices are at more risk of becoming overweight or obese, and these habits are learned younger than parents might think, she says. While you may see that scrawny toddler running around with a bag of chips and a sugar juice drink, chances are, those calories and poor habits will catch up.

Try this: Don’t use food, especially junk food, as a comfort tool. Build good habits by finding the real reasons why your child is upset and treating the problem appropriately. Food should only be used to relieve hunger.

MYTH: Sugar hypes kids up

Contrary to popular belief, sugar does not have a physiologic effect, like a “sugar high.

“There are numerous studies in which children have been studied after consuming sugar, and on other occasions after consuming a drink without sugar, and the sugar clearly does not alter the behavior of the kids,” Strupp says. “It is very clear from the scientific literature that sugar does not cause hyperactivity in children, and in fact does not alter their behavior.”

Both Strupp and registered dietitian Jane Uzcategui relates this “sugar high” phenomenon not to sugar itself, but to the atmosphere kids are in when they consume sugar: birthday parties, family gatherings, holidays. Occasions like these excite children with or without sugar.

Sugar isn’t getting off completely scot-free. It’s still the culprit for cavities and a key player in overweight and obesity. And if children fill up on soda or candy, they won’t be hungry for nutritious foods, possibly leading to nutrient deficiencies and over-consumption of calories.

Try this: Choose water or milk instead of juice drinks and soda with meals. Juices “drinks” are not real juices; they are higher in sugar than 100% juices. Be sure to read the labels carefully.

MYTH: My child won’t eat; he’s going to starve

As parents, it’s important to make available healthy foods so when a child is hungry, he will eat nutritiously. Even if a child doesn’t like carrots, if there is nothing else available and he is hungry, those carrots will be appetizing, explains Uzcategui.

Frequently, young children will experience food jags—when they only eat one particular food for a certain period of time. Children will move from food to food, but they will eat enough to maintain their energy balance.

Try this: It takes eight to 10 times for a child to decide if he or she really likes or dislikes a food. Often, parents offer a food once, and if the child doesn’t eat it, they never reintroduce it. “The key is to constantly introduce (children) to new foods,” says Keri Gans, RD, a spokesperson for the American Dietetic Association.

read whole article here

I think it’s important to remember that as parents, we have a great deal of influence over our children and what they eat. Providing a home where healthy snacks are available and even sweet treats are available in moderation is a good place to start.  Also, children will follow your example.  If you don’t eat your veggies, why should they?  Teach your children what foods are good for them, and provide a place wherein they can utilize that knowldege.

Here is another article on how to deal with a picky eater and how to make lunches your kids will eat.

How to keep your home safe during the holidays.

6 kinds of cookies from one healthy cookie dough? Talk about efficient!

8 reasons to make time for family dinner.

Five delicious holiday meals.

8 holiday foods that are the worst for you.

Survive the holidays without gaining weight.

7 foods health experts won’t eat. (oops.)

Lose 90 calories a day…doing a sudoku?

How the pros lose 10 lbs.
]]> http://apomegranateaday.wordpress.com/2009/12/05/have-a-healthy-weekend-9/feed/ 0 amandachristensen http://apomegranateaday.wordpress.com/2009/12/03/what-counts-as-a-cup/ http://apomegranateaday.wordpress.com/2009/12/03/what-counts-as-a-cup/#comments Thu, 03 Dec 2009 10:00:06 +0000 amandachristensen http://apomegranateaday.wordpress.com/?p=153 ]]> The CDC has an article that shows you what counts as servings of fruits and vegetables. It can be hard to know what to eat when all you know is “5 a day”. What does that even mean? Vegetables come in all shapes and sizes. Some of them are a cup and some a half. You can refer FAQs to read more about servings Here are helpful examples from the CDC:

	1 cup 1/2 cup 1 small apple 1 small banana
	1 cup 1/2 cup 1 cup of lettuce* and 1/2 cup of other vegetables 6 baby carrots
	1 cup 1/2 cup 1/2 large sweet potato and 1/2 cup of green beans 16 grapes

EXAMPLES OF 1 CUP 1 small apple 1 large banana 1 medium grapefruit

1 large orange 1 medium pear 1 small wedge watermelon

2 large or 3 medium plums 8 large strawberries 1 large bell pepper

1 medium potato 2 large stalks of celery 1 cup cooked greens or 2 cups raw (spinach, collards, mustard greens, turnip greens)

EXAMPLES OF 1/2 CUP 1 snack container of applesauce (4oz) 16 grapes 1 medium cantaloupe wedge

1/2 medium grapefruit 4 large strawberries 5 broccoli florets

6 baby carrots 1 large plum 1 small box (1/4 cup) of raisins

(you can half or quarter as you like)

1/2 lb. italian sausage

1/2 lb. ground beef

1.5 tsp of salt (or not, since everything else is so salty

1.5 c. chopped onion (I usually omit this and it’s fine…but if you like onions…)

1.5 c. carrots

6 cloves minced garlic (that is sooo much.  I either do a clove or two or sprinkle some power on there)

brown sausage/beef with salt.  add carrots and onions.  saute for 3 minutes.  add garlic, saute for 3 more.  set aside.

7 tsp chicken soup base (I use a cube of two of boullion)

7 c. water

3 c. of canned diced tomatoes (a can or two, depending how much you like tomatoes)

1.5 c. marinara sauce

1/2 tsp oregano, tyme, basil, parsley

combine all in soup pot.  add first section, boil until carrots are tender.

still boiling, add egg noodle pasta (original recipe calls for .24 lb…or 3.84 oz.  Unless you cook like that, I just add noodles until I feel like there is enough).  simmer for 10 minutes.

enjoy with parmesan and/or mazarella cheese.