Hoppin' John is a Southern dish often eaten on New Year's Day for good luck. Corn bread is a traditional accompaniment. Below you will find 2 versions, feel free to experiment and let us know which you prefer. Take a few minutes while you are on-line and look up the fun stories about Hoppin’ John, a true American tradition. Happy New Year.
Hoppin' John with Mustard Greens
Yield: 6 servings (serving size: about 1 1/3 cups)
2 cups water
2 tablespoons whole-grain Dijon mustard
1 teaspoon salt
1/4 teaspoon dried thyme
2 tablespoons olive oil
3 1/2 cups chopped onion
1 cup uncooked long-grain white rice
2/3 cup finely chopped ham
4 garlic cloves, minced
4 cups cooked black-eyed peas (can use canned or frozen, rinsed and drained)*
*Read the labels to know how much to buy to get your 4 cups
4 cups chopped trimmed mustard greens (you can find frozen* mustard greens or substitute spinach for *Frozen 10 oz packages yields 1 cup well drained
Combine first 4 ingredients, stirring with a whisk; set aside.
Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 6 minutes. Add rice, ham, and garlic; sauté 2 minutes. Stir in water mixture; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add peas and greens; cover and cook 5 minutes. Stir rice mixture; cover and cook an additional 5 minutes or until greens and rice are tender.
CALORIES 389 (16% from fat); FAT 7g (sat 1.4g,mono 4.1g,poly 1g); IRON 5.1mg; CHOLESTEROL 14mg; CALCIUM 109mg; CARBOHYDRATE 63.6g; SODIUM 502mg; PROTEIN 18.2g; FIBER 11g
Adapted from: Cooking Light, DECEMBER 2007
Variations on a theme
Skinny Hoppin’ John
Yield: 4 servings
2 15 oz cans black eyed peas, rinsed and drained
1 14 oz or 15 ½ oz can can diced tomatoes, drained, for added zip, use tomato with chiles
2 scallions, white and green parts, finely chopped
1 rib celery, finely diced
½ cup white onion, finely chopped
1 serrano chile*, finely chopped
*Serrano chiles have a heat scale of 3 with 1 being mild and 5 blowing your head off, so if you like mild, use mild canned green chiles, a 4 oz can
½ tsp salt
Ground black pepper to taste
1 tsp lime juice, more or less to taste
2 cups wild pecan rice or brown rice, cooked and served hot**
In a large pot, add drained peas, tomatoes, scallions, celery, onion, chile and ½ tsp salt. Simmer 25 minutes over medium heat, stirring occasionally. Mix in lime juice and season to taste with pepper.
Serve over rice.
May be served as a side dish without rice**
CALORIES 287, FAT 2g (less than 1 gram saturated fat); CARBOHYDRATE 57g; SODIUM 532mg; PROTEIN 14g; FIBER 8g
Information to support your lifestyle changes. Nutritious recipes and sometimes a laugh or two.
Monday, December 21, 2009
Making New Year Resolutions Work for You
Why oh why does the media impose those New Year Resolutions on us? This time of year you can’t pick up a magazine or see a morning news show without hearing about resolutions. With a little planning resolutions do work for people and it is really another way of saying you set a goal for yourself. Goals are good, right? Of course right. I personally think we should do them throughout the year, as we need to make changes in our life. One shouldn’t have to wait around for January 1.
To help you make those resolutions, aka goals, here are some tips to help you succeed. By virtue of you reading this, you have already taken steps to setting goals through your participation in the Diabetes Prevention Program (DPP), so start with patting yourself on the back and saying “good job”, or better yet, get up, go to a mirror, smile at yourself and say “good job”, then come back here and finish reading.
Commit your resolution and plan to writing in a notebook or journal. You may already be keeping a food and physical activity journal, if you are, start a fresh page and mark it 2010 Goals.
“Fast Facts About New Year's Resolutions
· 63% of people say they are keeping their resolutions after two months
· 67% of people make three or more resolutions
· Top four resolutions:
1. Increase exercise
2. Be more conscientious about work or school
3. Develop better eating habits
4. Stop smoking, drinking, or using drugs (including caffeine)
· People make more resolutions to start a new habit than to break an old one.”
Source: Schwarz, Joel. How to keep up with those New Year's resolutions, researchers find commitment is the secret of success. University of Washington. 23 December 1997. December 20 2007.
A journey of a thousand miles begins with a single step. Lao-Tzu
(Chinese philosopher, 604 BC - 531 BC)
To help you make those resolutions, aka goals, here are some tips to help you succeed. By virtue of you reading this, you have already taken steps to setting goals through your participation in the Diabetes Prevention Program (DPP), so start with patting yourself on the back and saying “good job”, or better yet, get up, go to a mirror, smile at yourself and say “good job”, then come back here and finish reading.
Commit your resolution and plan to writing in a notebook or journal. You may already be keeping a food and physical activity journal, if you are, start a fresh page and mark it 2010 Goals.
“Fast Facts About New Year's Resolutions
· 63% of people say they are keeping their resolutions after two months
· 67% of people make three or more resolutions
· Top four resolutions:
1. Increase exercise
2. Be more conscientious about work or school
3. Develop better eating habits
4. Stop smoking, drinking, or using drugs (including caffeine)
· People make more resolutions to start a new habit than to break an old one.”
Source: Schwarz, Joel. How to keep up with those New Year's resolutions, researchers find commitment is the secret of success. University of Washington. 23 December 1997. December 20 2007.
A journey of a thousand miles begins with a single step. Lao-Tzu
(Chinese philosopher, 604 BC - 531 BC)
Think "Year Round," Not Just New Year's
~Goals are accomplished with tiny steps that occur throughout the year.
~New Year's resolutions should be nothing more than a place to start.
~Develop a ritual or habit for revisiting your plan.
~Don’t expect sweeping changes in the first day. How old are you? Well it took you that long to get where you are today.
~Don’t expect things to radically change overnight.
FACTS:
It takes 7 to 10 tries to finally quit smoking. 1-866-485-QUIT (7848) for the Montana Quitline
A realistic goal for weight loss is 1 to 2 pounds per week
Put some thought into those changes you would like to implement. If you are still thinking on January 2, that’s quite all right. Take some time NOW to think about the coming year and what you would like to do as far as goal setting. Have a strong initial commitment to make a change. By spending some quality time with your thoughts you can be realistic in your expectations.
If your goals are health related, talk to your:
◦Physician ◦health coach ◦DPP Lifestyle Coach
about what is and is not realistic in your plans.
Remain Flexible
My favorite quote “Life is what happens to you while you’re busy making other plans.” John Lennon
~Expect that your plans can and will change.
~Life has a funny way of throwing unexpected things at us, and flexibility is required to accomplish anything.
~You may need to modify your goal(s).
~Recognize and acknowledge your partial successes at every step along the way.
~It’s all about baby steps and if you get halfway there and have to change mid-stream, well, you reached it mid-way which is more than if you didn’t start at all.
Several years ago, I was at a meeting and the motivational speaker was a man who set out to climb Mt. Everest NOT ONCE but TWICE and each time there was an obstacle that prevented him from reaching the peak. The first time was a life threatening illness and the second was a life threatening blizzard, he was so close each time, too. He evaluated the situations and realized his life was not worth the risk and now he is making big money talking about it. The moral is, he tried.
“If you never try, you'll never know what you are capable of.” John Barrow
According to Miller & Marlatt (1998) the following is recommended to be successful with your own resolutions:
~Have coping strategies to deal with problems that will come up.
~Keep track of your progress. The more monitoring you do and feedback you get, the better you will do.
Ingredients for setting yourself up for resolution failure include:
~Not thinking about making resolutions until the last minute.
~Reacting on New Year’s Eve and making your resolutions based on what’s bothering you or is on your mind at that time.
~Framing your resolutions as absolutes by saying, “I will never do X again.”
My second favorite quote: “That which does not kill us makes us stronger.” Friedrich Nietzsche
With that in mind, be persistent, it will pay off and you will be stronger and healthier.
Happy New Year
Monday, December 14, 2009
Chicken Green Chili with White Beans
It is frigid cold and snowing as I write this week's blog and recipe. The Chicken Chili recipe sounds perfect for this kind of weather. I hope you enjoy it.
Chicken Green Chili with White Beans
Yield: 6 servings
1 7 oz can green chiles, (to taste mild, medium or hot, can also use more chiles if you wish)
1 tablespoon peanut oil (can use canola oil* for a healthier alternative)
3 chicken leg quarters, skinned (about 1 3/4 pounds) can use chicken breasts*
**If time is an issue, you can spend a little more money and buy boneless, skinless chicken parts**
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1/2 teaspoons chili powder
1/2 tsp oregano
1 (15.5-ounce) can cannellini beans or other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream or non- fat yogurt*
6 lime slices
Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.
Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices. Can serve with a warm flour tortilla (you can find them made without lard) and a side salad.
CALORIES 248 (20% from fat); FAT 5.6g (sat 1.5g,mono 1.9g,poly 1.4g); IRON 3.2mg; CHOLESTEROL 45mg; CALCIUM 87mg; CARBOHYDRATE 25.1g; SODIUM 903mg; PROTEIN 19.1g; FIBER 4.8g
• These numbers will vary slightly if you use any of the asterisked* substitutions
Adapted from Cooking Light, OCTOBER 2004
Chicken Green Chili with White Beans
Yield: 6 servings
1 7 oz can green chiles, (to taste mild, medium or hot, can also use more chiles if you wish)
1 tablespoon peanut oil (can use canola oil* for a healthier alternative)
3 chicken leg quarters, skinned (about 1 3/4 pounds) can use chicken breasts*
**If time is an issue, you can spend a little more money and buy boneless, skinless chicken parts**
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1/2 teaspoons chili powder
1/2 tsp oregano
1 (15.5-ounce) can cannellini beans or other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream or non- fat yogurt*
6 lime slices
Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.
Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices. Can serve with a warm flour tortilla (you can find them made without lard) and a side salad.
CALORIES 248 (20% from fat); FAT 5.6g (sat 1.5g,mono 1.9g,poly 1.4g); IRON 3.2mg; CHOLESTEROL 45mg; CALCIUM 87mg; CARBOHYDRATE 25.1g; SODIUM 903mg; PROTEIN 19.1g; FIBER 4.8g
• These numbers will vary slightly if you use any of the asterisked* substitutions
Adapted from Cooking Light, OCTOBER 2004
Weight Loss, Family Support and You
Your doctor recommended you make lifestyle changes which means eating healthier and moving more. You are ready to make these changes. Your family is not. You want their support but they are not forthcoming, what can you do? Here are some tips for you.
GETTING SUPPORT
Make a list. Sit down with your family, read your list OUT LOUD to them, it will be easier for you to remember everything that was on your mind and may prompt some discussion. Explain why your doctor recommended you to a weight loss program, this way they won’t be scared.
KNOW WHAT YOU WANT. BE SPECIFIC
Some examples:
• Please eat your dessert or favorite high calorie treats in another room.
• You can keep your favorite treats in the house, please put them in cabinets I don't use
• I am carefully watching what I do and do not eat. I am aware of when I slip and I don’t need you to point it out.
• I am more likely to keep to my walking routine if you join me once in a while. It is something we can do together.
GET YOUR FAMILY INVOLVED, YOU WILL ALL BENEFIT
It takes 3 weeks to change a habit. Start with small changes, baby steps.
• Learn the art of ingredient substitution. Ask your program dietitian for help with substituting ingredients when cooking, chances are, if they are subtle, your family won’t even notice.
• Buy baked chips, not fried. Cut down portion of chips and add some baby carrots.
Switch from whole milk to skim milk. For those who really do not like skim milk, 1% milk is a good option.
• Incorporate fun and healthful activities for the family – walks-you can make it into a scavenger hunt or use it as time together to have a conversation, ride bikes, put on some music and dance. There are home video games the family can enjoy and they do get you off the couch and moving, why, you may even have a laugh or two.
• Review “portion distortion” with your family, make a game of it.
• Talk to your family about eating until they are full, not stuffed. Some of us grew up with the “clean plate club” or “the children in (fill in the blank) are starving so eat all your food”.
FEARS-THEIRS, NOT YOURS
Sometimes your family or friends may feel threatened by the changes they see in you. You know in your heart you are feeling better and looking better for the health of it. Some scenarios that could arise are:
• A spouse or friend may be thinking you are changing everything in your life including replacing them.
• Jealousy-you are spending more time working out than with friends or family
• A friend may miss his/her “partner in crime” eating pal.
• Your weight loss makes your spouse/friend’s weight more noticeable.
They might:
• Belittle your efforts.
• Encourage you to eat fattening foods.
• Undermine your efforts by saying you will gain the weight back.
• Try to keep you from doing your regular physical activity.
You might:
• Need to distance yourself from this person until you feel stronger and have been successful with your program.
• Keep a journal and record instances when your efforts are undermined. Review it for ways you can better handle the situation.
• Work on positive self-talk, it does help. You will gain more confidence when you feel empowered to take control.
• Ask for help from outside your home.
CONFIDENTIAL TO YOU:
Recognize that you can succeed on your own, you really don’t need to rely on anyone else and you have the power to do this yourself.
DESPITE YOUR EFFORTS YOU'RE STILL NOT GETTING THE SUPPORT YOU WANT?
• Look outside your family and regular circle of friends. Do you have a co-worker who is losing weight? There are weight loss support chat rooms available on-line. If you belong to a gym, there might be a buddy there. Do you belong to a card club, quilting group, taking a class, church or synagogue? There is probably more than one of you in the room trying to lose weight.
• Once you get hooked up outside your family, you will see you still belong to a community and find your support through them.
• Ask your lifestyle coach if there are support services available through the program facility.
• You might be eligible for counseling through Employee Assistance Program (EAP), ask Human Resources at work if you don’t know.
• If your employer offers a wellness program, there may be benefits like health coaching available to you.
REAL STORIES FROM DPP SITES:
• “O” told the group that her husband was always complaining that they never ordered pizza anymore. She now reports that she decided to answer by saying he could order pizza if he wanted, but she wasn’t going to choose to eat it (or she might choose to have just one piece). Once he saw that her choices didn’t necessarily compel him to the same choices he seemed to “lighten up”—both verbally and in actuality. He has lost some weight and has amazed his doctors by the improvement in his lipids—though he claims he isn’t doing anything.
• Some of the other supportive spouses have had even more dramatic improvement in their weight and labs despite not being in the program. There have been several reports of children of participants who can read food labels and make independent healthy decisions.
Do you have a story about your participation in the Diabetes Prevention Program that you would like to share? (it can be an anonymous article) Have an idea for an article? Please contact: Diane Arave, darave2@mt.gov or call 406-444-0593
GETTING SUPPORT
Make a list. Sit down with your family, read your list OUT LOUD to them, it will be easier for you to remember everything that was on your mind and may prompt some discussion. Explain why your doctor recommended you to a weight loss program, this way they won’t be scared.
KNOW WHAT YOU WANT. BE SPECIFIC
Some examples:
• Please eat your dessert or favorite high calorie treats in another room.
• You can keep your favorite treats in the house, please put them in cabinets I don't use
• I am carefully watching what I do and do not eat. I am aware of when I slip and I don’t need you to point it out.
• I am more likely to keep to my walking routine if you join me once in a while. It is something we can do together.
GET YOUR FAMILY INVOLVED, YOU WILL ALL BENEFIT
It takes 3 weeks to change a habit. Start with small changes, baby steps.
• Learn the art of ingredient substitution. Ask your program dietitian for help with substituting ingredients when cooking, chances are, if they are subtle, your family won’t even notice.
• Buy baked chips, not fried. Cut down portion of chips and add some baby carrots.
Switch from whole milk to skim milk. For those who really do not like skim milk, 1% milk is a good option.
• Incorporate fun and healthful activities for the family – walks-you can make it into a scavenger hunt or use it as time together to have a conversation, ride bikes, put on some music and dance. There are home video games the family can enjoy and they do get you off the couch and moving, why, you may even have a laugh or two.
• Review “portion distortion” with your family, make a game of it.
• Talk to your family about eating until they are full, not stuffed. Some of us grew up with the “clean plate club” or “the children in (fill in the blank) are starving so eat all your food”.
FEARS-THEIRS, NOT YOURS
Sometimes your family or friends may feel threatened by the changes they see in you. You know in your heart you are feeling better and looking better for the health of it. Some scenarios that could arise are:
• A spouse or friend may be thinking you are changing everything in your life including replacing them.
• Jealousy-you are spending more time working out than with friends or family
• A friend may miss his/her “partner in crime” eating pal.
• Your weight loss makes your spouse/friend’s weight more noticeable.
They might:
• Belittle your efforts.
• Encourage you to eat fattening foods.
• Undermine your efforts by saying you will gain the weight back.
• Try to keep you from doing your regular physical activity.
You might:
• Need to distance yourself from this person until you feel stronger and have been successful with your program.
• Keep a journal and record instances when your efforts are undermined. Review it for ways you can better handle the situation.
• Work on positive self-talk, it does help. You will gain more confidence when you feel empowered to take control.
• Ask for help from outside your home.
CONFIDENTIAL TO YOU:
Recognize that you can succeed on your own, you really don’t need to rely on anyone else and you have the power to do this yourself.
DESPITE YOUR EFFORTS YOU'RE STILL NOT GETTING THE SUPPORT YOU WANT?
• Look outside your family and regular circle of friends. Do you have a co-worker who is losing weight? There are weight loss support chat rooms available on-line. If you belong to a gym, there might be a buddy there. Do you belong to a card club, quilting group, taking a class, church or synagogue? There is probably more than one of you in the room trying to lose weight.
• Once you get hooked up outside your family, you will see you still belong to a community and find your support through them.
• Ask your lifestyle coach if there are support services available through the program facility.
• You might be eligible for counseling through Employee Assistance Program (EAP), ask Human Resources at work if you don’t know.
• If your employer offers a wellness program, there may be benefits like health coaching available to you.
REAL STORIES FROM DPP SITES:
• “O” told the group that her husband was always complaining that they never ordered pizza anymore. She now reports that she decided to answer by saying he could order pizza if he wanted, but she wasn’t going to choose to eat it (or she might choose to have just one piece). Once he saw that her choices didn’t necessarily compel him to the same choices he seemed to “lighten up”—both verbally and in actuality. He has lost some weight and has amazed his doctors by the improvement in his lipids—though he claims he isn’t doing anything.
• Some of the other supportive spouses have had even more dramatic improvement in their weight and labs despite not being in the program. There have been several reports of children of participants who can read food labels and make independent healthy decisions.
Do you have a story about your participation in the Diabetes Prevention Program that you would like to share? (it can be an anonymous article) Have an idea for an article? Please contact: Diane Arave, darave2@mt.gov or call 406-444-0593
Monday, December 7, 2009
Hints for the Holidazed
While researching information for this week’s blog I noticed something. The information from multiple sources was similar. Wording varied but the message was the same. So, rather than re-invent the wheel, I am sharing what I learned with you.
While you may be thinking you don’t need or want to read an article about holiday stress, please note—one of the BIG side effects of holiday stress is, STRESS EATING. Take a few minutes and you may learn a tidbit that helps you, even if you aren’t stress eating!
Laugh, often, find things to smile about.
BE REALISTIC
Reality bites. One of the fastest routes to holiday depression is unrealistic expectations. Be honest with yourself and your family about what you can and cannot do this holiday season. Chances are there will be others offering a sigh of relief.
STICK TO A BUDGET
Know your spending limits. I’ve heard more and more families putting all the names of family members in a jar and each person picks a name and is responsible for a gift for just that one person. It saves so much time, money and stress of shopping for a large family. Set dollar limits for gifts. It will be less stressful to set limits now than to spend the next 6 months trying to pay off the huge debt.
Parents and grandparents: it’s OK to tell your child/grandchild that a toy/computer game etc is too expensive and that even Santa Claus has limits. Guaranteed, talking with family and friends, their most cherished memories will be of moments, not of gifts received. Ask someone in July what they got for Christmas and they will have to think about it, but they will remember laughing so hard they cried when the dog lifted his leg on the Christmas tree.
PLAN AHEAD
Make a list and stick to it. Lists are wonderful and a great way to stay organized. A gift list, a grocery list, holiday card list, a “to do” list, a guest list. Scratch off each item as you accomplish them. You will feel triumphant.
LEARN TO SAY NO
It is OK to say NO. People will still love you. If you have trouble saying NO, try this-stand in front of the mirror and look yourself in the eye and practice saying NO. It is tough, but once you can do it in the mirror it will become easier.
TAKE A TIME OUT - FOR YOU
Make time for yourself-even if it is 15 minutes locked in the bathroom. I had 30 minutes that seemed so small and insignificant at the time but I keep thinking of it with fond memories! It was a week or so before Christmas, it was snowing, I had an appointment after work and some errands to run. The errands didn’t take too long and I had about 30 minutes before my appointment. I went to the local café, got a cup of hot coffee and a muffin and sat down. I usually bring my book with me or a grab a newspaper but this time I didn’t, I sat quietly. It was late in the afternoon, the café was quiet. It was the best muffin and cup of coffee and so peaceful and relaxing.
Give yourself permission to not accept every holiday party invitation if you prefer to stay home.
Stick to your healthy habits, now more than ever—exercise and watch the high fat foods and sweets, they are “high stress” foods.
Limit your alcohol intake
Seek help if you need it, professional counseling or the ear of a good friend, that’s what they are there for
Acknowledge your feelings, they are yours and they are valid.
DELEGATE
Let everyone in the family take an active role in helping and for Pete’s sake, if it isn’t up to your standards, let it go, the intentions are good and it is saving you time. It could be a funny memory in years to come.
Realize nothing is perfect and that it’s OK. Perfection is seldom obtainable.
BACK TO YOU
If the noise and commotion on the holiday starts getting to you, excuse yourself and take a walk. There may be a family member or friend who flees with you. It’s a great excuse to walk off the meal and clear your head and have a quiet conversation. I was at a family function a couple of years ago, a huge catered affair, noisy and crowded. I found a room away from the crowd and had a wonderful opportunity to get re-acquainted with a cousin who I hadn’t seen in years. We now keep in touch by phone and e-mail and I cherish our new found friendship.
If you are alone in a new place, recently divorced, there was a death of a loved one – reach out to someone else, volunteer-go to a nursing home, a VA hospital, homeless shelter, animal shelter - you will be surprised at how rewarding the gift of giving can be and so very much appreciated.
Let go of the past. Nothing stays the same. It’s OK to start new traditions.
And remember this, there are only 24 hours in a day and the holiday will go by and the next day gives you a fresh start.
Recipe for Relaxation
Serves 1, 0 calories
Take a minute to think of how your body feels. Is there anywhere you are tense? Does your stomach feel tight? Do your shoulders feel tense? Are your eyes or forehead wrinkled up? What about your legs and your hips?
Now take a second, sit up straight but comfortably in your chair, and relax. Practice belly breathing by concentrating on making your belly (below your rib cage, above your hips) rise and fall with each breath.
Close your eyes and concentrate only on your breathing for about 30-60 seconds.
Really, try it.
Now, take a minute to think of how your body feels. Did you notice a difference?
There is physiology involved with breathing this way that does all kinds of good things like lower blood pressure, increase nutrient uptake, improve memory and more. Try it any time; the more, the better.
While you may be thinking you don’t need or want to read an article about holiday stress, please note—one of the BIG side effects of holiday stress is, STRESS EATING. Take a few minutes and you may learn a tidbit that helps you, even if you aren’t stress eating!
Laugh, often, find things to smile about.
BE REALISTIC
Reality bites. One of the fastest routes to holiday depression is unrealistic expectations. Be honest with yourself and your family about what you can and cannot do this holiday season. Chances are there will be others offering a sigh of relief.
STICK TO A BUDGET
Know your spending limits. I’ve heard more and more families putting all the names of family members in a jar and each person picks a name and is responsible for a gift for just that one person. It saves so much time, money and stress of shopping for a large family. Set dollar limits for gifts. It will be less stressful to set limits now than to spend the next 6 months trying to pay off the huge debt.
Parents and grandparents: it’s OK to tell your child/grandchild that a toy/computer game etc is too expensive and that even Santa Claus has limits. Guaranteed, talking with family and friends, their most cherished memories will be of moments, not of gifts received. Ask someone in July what they got for Christmas and they will have to think about it, but they will remember laughing so hard they cried when the dog lifted his leg on the Christmas tree.
PLAN AHEAD
Make a list and stick to it. Lists are wonderful and a great way to stay organized. A gift list, a grocery list, holiday card list, a “to do” list, a guest list. Scratch off each item as you accomplish them. You will feel triumphant.
LEARN TO SAY NO
It is OK to say NO. People will still love you. If you have trouble saying NO, try this-stand in front of the mirror and look yourself in the eye and practice saying NO. It is tough, but once you can do it in the mirror it will become easier.
TAKE A TIME OUT - FOR YOU
Make time for yourself-even if it is 15 minutes locked in the bathroom. I had 30 minutes that seemed so small and insignificant at the time but I keep thinking of it with fond memories! It was a week or so before Christmas, it was snowing, I had an appointment after work and some errands to run. The errands didn’t take too long and I had about 30 minutes before my appointment. I went to the local café, got a cup of hot coffee and a muffin and sat down. I usually bring my book with me or a grab a newspaper but this time I didn’t, I sat quietly. It was late in the afternoon, the café was quiet. It was the best muffin and cup of coffee and so peaceful and relaxing.
Give yourself permission to not accept every holiday party invitation if you prefer to stay home.
Stick to your healthy habits, now more than ever—exercise and watch the high fat foods and sweets, they are “high stress” foods.
Limit your alcohol intake
Seek help if you need it, professional counseling or the ear of a good friend, that’s what they are there for
Acknowledge your feelings, they are yours and they are valid.
DELEGATE
Let everyone in the family take an active role in helping and for Pete’s sake, if it isn’t up to your standards, let it go, the intentions are good and it is saving you time. It could be a funny memory in years to come.
Realize nothing is perfect and that it’s OK. Perfection is seldom obtainable.
BACK TO YOU
If the noise and commotion on the holiday starts getting to you, excuse yourself and take a walk. There may be a family member or friend who flees with you. It’s a great excuse to walk off the meal and clear your head and have a quiet conversation. I was at a family function a couple of years ago, a huge catered affair, noisy and crowded. I found a room away from the crowd and had a wonderful opportunity to get re-acquainted with a cousin who I hadn’t seen in years. We now keep in touch by phone and e-mail and I cherish our new found friendship.
If you are alone in a new place, recently divorced, there was a death of a loved one – reach out to someone else, volunteer-go to a nursing home, a VA hospital, homeless shelter, animal shelter - you will be surprised at how rewarding the gift of giving can be and so very much appreciated.
Let go of the past. Nothing stays the same. It’s OK to start new traditions.
And remember this, there are only 24 hours in a day and the holiday will go by and the next day gives you a fresh start.
Recipe for Relaxation
Serves 1, 0 calories
Take a minute to think of how your body feels. Is there anywhere you are tense? Does your stomach feel tight? Do your shoulders feel tense? Are your eyes or forehead wrinkled up? What about your legs and your hips?
Now take a second, sit up straight but comfortably in your chair, and relax. Practice belly breathing by concentrating on making your belly (below your rib cage, above your hips) rise and fall with each breath.
Close your eyes and concentrate only on your breathing for about 30-60 seconds.
Really, try it.
Now, take a minute to think of how your body feels. Did you notice a difference?
There is physiology involved with breathing this way that does all kinds of good things like lower blood pressure, increase nutrient uptake, improve memory and more. Try it any time; the more, the better.
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