Eating healthy can be expensive, but it doesn’t have to be. The most nutritious foods are whole foods, in their natural state, full of vitamins, minerals, fiber and other phytonutrients. Whole foods are generally less expensive than prepared or processed foods, so strategic shopping makes it possible to have a healthy diet on a tight budget.
Local Produce
Because it has not been shipped long distances, local produce in season is usually fresher and less expensive than what is available in grocery stores. Fruits and vegetables should account for more than half of your diet, so build meals around local produce. Schedule a weekly trip to the farmers’ market to shop for foods in season or join a community supported agriculture (CSA) group for weekly deliveries of local harvest.
When organic foods don’t fit your budget, avoid the “dirty dozen” most contaminated fruits and vegetables: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrot and pear.
Instead, shop seasonally for the “clean 15” least contaminated fruits and vegetables: onions, avocadoes, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
The Environmental Working Group determined that replacing the dirty dozen with the clean 15 reduces exposure to pesticides on produce by almost 90 percent. When you can’t eat organic, this is the next best thing. Download the Shopper’s Guide to Pesticides and take it with you to the market.
Canned Goods
Fresh fruits and vegetables are usually better than their canned counterparts, but exceptions exist. Canned goods contain minimal additives and come pre-cooked.
Compared to fresh tomatoes, canned varieties contain up to nine times more lycopene, a carotenoid and powerful antioxidant currently being studied for its protective role against cancer. Use canned tomatoes in soups, stews and sauces.
Canned beans – cannellini, garbanzo, kidney, black, pinto – are inexpensive and nutritious staples. Use canned beans and black-eyed peas to add protein, fiber, iron, B vitamins, folate, potassium, magnesium and antioxidants to any diet. They are versatile enough to be used in soups, salads, sauces, dips and spreads.
Canned coconut milk contains healthy fats and is suitable for vegan and vegetarian individuals. It makes a creamy addition to soups, sauces and smoothies.
Canned fish – wild salmon, herring, sardines, anchovies – are much less expensive than fresh fish and just as nutritious. They are an excellent source of essential omega-3 fatty acids DHA and EPA, calcium (when consumed with the bones) and protein. Avoid canned tuna, however cheap, because it may contain harmful contaminants like mercury and other industrial pollutants.
Dry Foods
Many dried foods are inexpensive and some are available in bulk for an even better deal. This includes whole grains (rice, quinoa, millet, oats, amaranth) and legumes (beans, lentils and peas).
Dried beans require more preparation than canned beans because they have to be soaked overnight and cooked slowly, so they are usually even less expensive than canned varieties.
Raw nuts and seeds can commonly be found in bulk as well, but their fragile omega-3 fats easily oxidize, causing production of harmful free radicals. Ensure they are fresh before buying in bulk.
Other dried foods like herbs, ginger, chili peppers, mushrooms and seaweed are also affordable and nutritious staples.
Some ingredients – like dried shiitake mushrooms, seaweed and coconut milk – can be expensive in regular markets but better deals are often found in groceries that specialize in Asian foods.
Animal Products
When buying animal products, don’t cut corners too closely. Choose meats, eggs and dairy products that are wild or have been raised without hormones, antibiotics and pesticides, even if it means eating smaller portions or buying these foods less often.
Meat can be used to flavor dishes – like soups, salads, risotto, stir-fry and sandwiches – rather than making it the main component of meals.
Buy bone-in cuts or the whole animal. Reserve any bones to make stock for soups and sauces.
The Catch
Making meals from scratch can save money but it requires more time spent shopping and cooking. If your schedule is as tight as your budget, get organized, plan meals in advance and schedule time for shopping and food preparation.
The Pregnancy Diet
A healthy diet is essential for a healthy pregnancy because we really are what we eat. Foods consumed by mothers-to-be become building blocks for babies’ new cells, tissues and organs. Eating well during pregnancy, breastfeeding and beyond can help optimize health and prevent complications for both mother and child.
New Needs
During pregnancy, women usually gain twenty-five to thirty-five pounds (or thirty-five to forty-five pounds if expecting twins). If women are underweight when they become pregnant, they should gain more during pregnancy, up to forty pounds. Overweight women may gain less, as little as fifteen pounds.
Maintaining a healthy weight is essential for a healthy pregnancy. Mothers who do not gain enough weight put babies at risk for low birth weight, while mothers who gain too much increase the risk for complications such as preterm delivery, gestational diabetes, and preeclampsia (a condition involving high blood pressure, protein in the urine, swelling and reduced blood flow to the placenta).
Depending on pre-pregnancy weight, women generally need one hundred to three hundred extra calories per day during the second and third trimesters of pregnancy. The best way to meet these increased requirements is by eating smaller, more frequent meals. This pattern of eating also sustains energy levels throughout the day, helps prevent heartburn and balances blood sugar levels.
Basic Guidelines
The best diet for pregnant women is also the best diet for almost everybody: a wide variety of vegetables, fruits, legumes, whole grains, healthy fats like olive oil, raw nuts and seeds, and wild cold-water fish. An adequate intake of high-fiber plant foods can be critical to maintaining healthy bowel function and preventing constipation and hemorrhoids during pregnancy. Consuming at least thirty-five grams of fiber each day from a variety of whole foods is a good goal.
Meat and animal products, if eaten, should come from animals raised on pasture and never exposed to pesticides, antibiotics or hormones. Foods should be organic whenever possible, as pesticides have been linked to complications of pregnancy, including birth defects, miscarriage and preterm birth, as well as some cancers and immune disorders.
Limitations and Eliminations
During pregnancy, what women eat is just as important as what they do not eat. Pregnant women (and everyone else) should eliminate from their diet processed foods, deep-fried foods, and foods that contain sugar, white flour, artificial sweeteners or flavors, ripening agents, antibiotics, hormones, pesticides and genetically modified organisms.
Pregnant women should also limit their intake of caffeine. Those who can’t eliminate it completely should consume less than 200 milligrams (mg) per day. Coffee (7 to 8 ounces) and espresso (1 to 2 ounces) can contain between 60 and 175 mg of caffeine. Green tea is a better choice because it contains less caffeine (usually less than 50 mg per cup), acts as a potent source of healthy antioxidants and offers many other health-supportive benefits.
During pregnancy, women should avoid eating uncooked and under-cooked meats, poultry, seafood, eggs, smoked seafood, unpasteurized dairy products and processed meats like hot dogs, sliced deli meat and pate. These foods carry an increased risk of infection with Escherichia coli, salmonella, toxoplasma and/or listeria bacteria that can cause miscarriage or stillbirth. If they are eaten steaming hot, these foods can be consumed safely, but some foods, like processed meat products, are best eliminated from the diet completely because they are not healthful choices at any temperature.
Seafood Advisory
Omega-3 fatty acid docosahexaenoic acid (DHA) is an important nutrient during pregnancy and it is only found in fish and seafood. Vital for brain development, memory, language comprehension, attention span, vision and motor skills, DHA must come from the diet because the human body cannot make it.
Unfortunately, studies have shown that some species of fish and seafood are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics and/or pesticides. These contaminants can be dangerous for anyone but pregnant women have special reason for concern because many of these toxic compounds can cause problems in reproductive, endocrine and neurological systems, all of which are essential for pregnancy. Exposure to mercury in utero can be especially damaging to fetuses, impairing brain and nervous system development. It has also been linked to problems with memory, cognitive thinking, learning, language, and visual and fine motor skills.
Two important rules apply when it comes to selecting seafood during pregnancy. First, seek out species high in DHA. Look for small, oily fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Second, avoid large fish that eat other fish, such as tuna, swordfish, tilefish, marlin, king mackerel and shark. These predators accumulate higher concentrations of toxic compounds than smaller fish that live lower on the food chain. Also avoid freshwater fish like lake trout, walleye and whitefish because they are more likely than saltwater fish to be contaminated with industrial pollutants like mercury and PCBs. Because good and bad choices can vary by geographical area, find the best options in your region on the Monterey Bay Aquarium's Seafood Watch website .
Vegetarian Women
Women who eat few or no animal products are at risk for deficiencies of certain nutrients, primarily iron, vitamin B12, vitamin D and protein. A good supplement can ensure adequate intake of iron and vitamins, but protein comes from the diet and consuming enough must be a daily priority.
Pregnant women need at least sixty grams of protein each day. Because plant sources are not as concentrated as animal sources, vegetarian and vegan women need to eat several servings of protein-rich foods throughout the day to meet this requirement. Good choices include beans, lentils, peas, tofu, tempeh, seitan (wheat gluten), nuts and seeds. Meatless options also include kefir, yogurt and eggs.
Supplemental Support
During pregnancy, all women require more of certain nutrients, including calcium, iron, vitamins A, C, B6, B12, folate and DHA. Although a diet rich in these nutrients is essential, a multiple vitamin-mineral supplement can offer extra insurance that pregnant women are meeting their nutritional requirements.
Women who don’t eat twelve ounces of wild cold-water fish each week should consider supplementing with fish oil to ensure sufficient DHA during pregnancy. Only buy fish oils that have been tested for purity and keep them in the fridge or freezer. Women who do not consume fish or fish oil should supplement with flax seed oil. Flax is a rich source of alpha-linoleic acid (ALA), a precursor to DHA. ALA can be converted into DHA inside the body, but the conversion process is not efficient. Nutritionally, DHA-rich fish oil is a far superior choice, but ALA-rich flax seed oil is the best vegetarian alternative.
Everyone, especially pregnant women, should talk to their doctor before taking any new medicines. This includes vitamins and fish oil, because interactions can occur and not all supplements are appropriate for all individuals.
New Needs
During pregnancy, women usually gain twenty-five to thirty-five pounds (or thirty-five to forty-five pounds if expecting twins). If women are underweight when they become pregnant, they should gain more during pregnancy, up to forty pounds. Overweight women may gain less, as little as fifteen pounds.
Maintaining a healthy weight is essential for a healthy pregnancy. Mothers who do not gain enough weight put babies at risk for low birth weight, while mothers who gain too much increase the risk for complications such as preterm delivery, gestational diabetes, and preeclampsia (a condition involving high blood pressure, protein in the urine, swelling and reduced blood flow to the placenta).
Depending on pre-pregnancy weight, women generally need one hundred to three hundred extra calories per day during the second and third trimesters of pregnancy. The best way to meet these increased requirements is by eating smaller, more frequent meals. This pattern of eating also sustains energy levels throughout the day, helps prevent heartburn and balances blood sugar levels.
Basic Guidelines
The best diet for pregnant women is also the best diet for almost everybody: a wide variety of vegetables, fruits, legumes, whole grains, healthy fats like olive oil, raw nuts and seeds, and wild cold-water fish. An adequate intake of high-fiber plant foods can be critical to maintaining healthy bowel function and preventing constipation and hemorrhoids during pregnancy. Consuming at least thirty-five grams of fiber each day from a variety of whole foods is a good goal.
Meat and animal products, if eaten, should come from animals raised on pasture and never exposed to pesticides, antibiotics or hormones. Foods should be organic whenever possible, as pesticides have been linked to complications of pregnancy, including birth defects, miscarriage and preterm birth, as well as some cancers and immune disorders.
Limitations and Eliminations
During pregnancy, what women eat is just as important as what they do not eat. Pregnant women (and everyone else) should eliminate from their diet processed foods, deep-fried foods, and foods that contain sugar, white flour, artificial sweeteners or flavors, ripening agents, antibiotics, hormones, pesticides and genetically modified organisms.
Pregnant women should also limit their intake of caffeine. Those who can’t eliminate it completely should consume less than 200 milligrams (mg) per day. Coffee (7 to 8 ounces) and espresso (1 to 2 ounces) can contain between 60 and 175 mg of caffeine. Green tea is a better choice because it contains less caffeine (usually less than 50 mg per cup), acts as a potent source of healthy antioxidants and offers many other health-supportive benefits.
During pregnancy, women should avoid eating uncooked and under-cooked meats, poultry, seafood, eggs, smoked seafood, unpasteurized dairy products and processed meats like hot dogs, sliced deli meat and pate. These foods carry an increased risk of infection with Escherichia coli, salmonella, toxoplasma and/or listeria bacteria that can cause miscarriage or stillbirth. If they are eaten steaming hot, these foods can be consumed safely, but some foods, like processed meat products, are best eliminated from the diet completely because they are not healthful choices at any temperature.
Seafood Advisory
Omega-3 fatty acid docosahexaenoic acid (DHA) is an important nutrient during pregnancy and it is only found in fish and seafood. Vital for brain development, memory, language comprehension, attention span, vision and motor skills, DHA must come from the diet because the human body cannot make it.
Unfortunately, studies have shown that some species of fish and seafood are contaminated with mercury, lead, cadmium, polychlorinated biphenyls (PCBs), dioxins, antibiotics and/or pesticides. These contaminants can be dangerous for anyone but pregnant women have special reason for concern because many of these toxic compounds can cause problems in reproductive, endocrine and neurological systems, all of which are essential for pregnancy. Exposure to mercury in utero can be especially damaging to fetuses, impairing brain and nervous system development. It has also been linked to problems with memory, cognitive thinking, learning, language, and visual and fine motor skills.
Two important rules apply when it comes to selecting seafood during pregnancy. First, seek out species high in DHA. Look for small, oily fish that live in cold water like salmon, halibut, herring, sardines and anchovies. Second, avoid large fish that eat other fish, such as tuna, swordfish, tilefish, marlin, king mackerel and shark. These predators accumulate higher concentrations of toxic compounds than smaller fish that live lower on the food chain. Also avoid freshwater fish like lake trout, walleye and whitefish because they are more likely than saltwater fish to be contaminated with industrial pollutants like mercury and PCBs. Because good and bad choices can vary by geographical area, find the best options in your region on the Monterey Bay Aquarium's Seafood Watch website .
Vegetarian Women
Women who eat few or no animal products are at risk for deficiencies of certain nutrients, primarily iron, vitamin B12, vitamin D and protein. A good supplement can ensure adequate intake of iron and vitamins, but protein comes from the diet and consuming enough must be a daily priority.
Pregnant women need at least sixty grams of protein each day. Because plant sources are not as concentrated as animal sources, vegetarian and vegan women need to eat several servings of protein-rich foods throughout the day to meet this requirement. Good choices include beans, lentils, peas, tofu, tempeh, seitan (wheat gluten), nuts and seeds. Meatless options also include kefir, yogurt and eggs.
Supplemental Support
During pregnancy, all women require more of certain nutrients, including calcium, iron, vitamins A, C, B6, B12, folate and DHA. Although a diet rich in these nutrients is essential, a multiple vitamin-mineral supplement can offer extra insurance that pregnant women are meeting their nutritional requirements.
Women who don’t eat twelve ounces of wild cold-water fish each week should consider supplementing with fish oil to ensure sufficient DHA during pregnancy. Only buy fish oils that have been tested for purity and keep them in the fridge or freezer. Women who do not consume fish or fish oil should supplement with flax seed oil. Flax is a rich source of alpha-linoleic acid (ALA), a precursor to DHA. ALA can be converted into DHA inside the body, but the conversion process is not efficient. Nutritionally, DHA-rich fish oil is a far superior choice, but ALA-rich flax seed oil is the best vegetarian alternative.
Everyone, especially pregnant women, should talk to their doctor before taking any new medicines. This includes vitamins and fish oil, because interactions can occur and not all supplements are appropriate for all individuals.
Home Care for Colds and Flu
During cold and flu season, viruses are the most common culprits in upper respiratory infections. Because antibiotics target bacteria, they are not effective treatments. Sleep is often the best prescription, but certain home remedies can also reduce symptoms and speed recovery.
Garlic
Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.
Salt Water Gargle
Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses, but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis (creating a hypertonic environment in which their cell walls rupture). Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.
To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.
Steam Inhalation
Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that can cause pain and make these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.
For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.
Spicy Ginger Tonic
Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:
2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed or grated
1 tablespoon honey
Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.
Green Soup
Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:
2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper
Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.
Botanical Medicines
Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Others have anti-spasmodic properties to quiet coughs. Certain herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all of the medicines she or he is taking, whether natural or pharmaceutical, because interactions can occur.
Doctor Visit
A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 103 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.
Garlic
Garlic is not only good at fighting infections – it has antibacterial, antiviral and antifungal properties – but it can also help prevent cardiovascular disease and cancer. At the first sign of cold or flu symptoms, such as nasal congestion, sore throat or cough, eat two fresh cloves per day. Chop them into pieces the size of a capsule or tablet, then swallow with water, or crush them and swallow with unsweetened applesauce. If you don’t chew the garlic, the aroma is unlikely to stay on your breath.
Salt Water Gargle
Gargling with salt water can soothe sore throats and prevent complications. Most upper respiratory infections are initiated by viruses, but bacteria in the mouth and throat can cause secondary infections when tissues are inflamed and especially susceptible. Salt water kills bacteria by osmosis (creating a hypertonic environment in which their cell walls rupture). Natural sea salt is preferable to regular table salt that has been refined by industrial processes using chemicals and heat to extract minerals.
To make a salty solution for gargling, add ½ teaspoon sea salt to ½ cup warm water. Taking small sips, gargle with the solution and allow it to coat the back of the throat, then spit it out. Repeat until all of the salt water has been used. Do this twice per day or more as needed.
Steam Inhalation
Steam inhalation can keep mucus membranes moist in the nose, mouth and throat, combating dryness that can cause pain and make these tissues more susceptible to infection. Incorporating essential oils offers additional therapeutic benefits, as they can kill viruses as well as bacteria and clear congestion. The best essential oils to use in steam inhalation for colds and flu are eucalyptus and tea tree oil, but thyme, rosemary, sage also work well. Use only pure essential oils from a reputable source. Perfume oils and essential oils of poor quality will not have the same therapeutic effects.
For a standard steam inhalation, bring four cups of water to a boil. Pour the water into a large bowl and place it on a surface where you can sit comfortably with your face about 6 inches above it. Add four to six drops of pure essential oil to the water, then drape a large towel over your head and the bowl to contain the vapors. Stay under the towel as long as you comfortably can or until the water cools.
Spicy Ginger Tonic
Frequent fluid consumption soothes and moistens sore throats and prevents dehydration during illness. Water and herbal teas are good choices, but this recipe for Spicy Ginger Tonic is particularly therapeutic, as the ginger, chili peppers and garlic will help the body fight infection:
2 inches fresh ginger root, peeled and grated
4 cups water
10 dried chili peppers
Juice of 1 lemon
2 cloves fresh garlic, crushed or grated
1 tablespoon honey
Add ginger, chili peppers and water to a saucepan and bring the mixture to a boil. Reduce the heat to low and simmer for 20 minutes. Turn off the heat, add the garlic and allow the mixture to sit for 10 minutes. Strain, then add lemon juice and honey. Stir to combine. Add additional water if needed to dilute the spicy flavor. Sip the tonic slowly throughout the day. Cooled tonic can be stored in the fridge and consumed cold or reheated as needed. For best results, eat the strained garlic.
Green Soup
Sick individuals should eat only when hungry. Loss of appetite indicates that the body’s energy is better focused on fighting infection than digesting food. When hunger returns, choose foods that are easy to digest and contain immune-supportive ingredients like garlic and onions. This recipe for Green Soup is a good example:
2 medium zucchini
2 cups green beans
2 stalks celery
4 cloves garlic
1 small onion
1 handful chopped parsley
Seasoning: sea salt, ground peppercorn, cayenne pepper
Roughly chop the vegetables into large chunks of similar size and steam until tender. Add the steamed vegetables to a blender with the parsley, the water used for steaming, and enough cold water to cover all of the ingredients. Purée to desired the consistency. Transfer the soup to a pot on the stovetop and season to taste. Gently warm the soup over low heat before serving. Store extra soup in the fridge until ready to eat. Consume two or more bowls per day.
Botanical Medicines
Many herbal remedies exist for colds and flu. Some botanicals act as expectorants to help clear phlegm. Others have anti-spasmodic properties to quiet coughs. Certain herbs relieve head congestion or increase numbers of white blood cells that fight infection. A doctor trained to use these medicines can customize a formula unique to individual symptoms. Anyone seeking herbal remedies should discuss with their doctor all of the medicines she or he is taking, whether natural or pharmaceutical, because interactions can occur.
Doctor Visit
A visit to the doctor is in order if symptoms do not improve after one week, if the sick one is vomiting, or if fevers exceed 103 degrees Fahrenheit. Fevers can be a healing reaction because viruses and bacteria are less likely to survive at higher temperatures and enzymes that the body uses to fight infection become more effective. However, this does not apply to infants less than three months old, children or adults with immune deficiencies, and individuals undergoing cancer treatment. These people should not delay discussing fevers with their doctor.
Stop Smoking Now
Once prescribed by doctors to ease anxiety, cigarette smoking is now recognized as one of the leading preventable causes of death, contributing to cancer, heart disease, stroke and other chronic diseases worldwide. Although cigarettes are physically and psychologically addictive, and stopping smoking can difficult, quitting is one of the top ten most common New Year’s resolutions. If it’s at the top of your list this year, consider these strategies to help you make a fresh start.
Decide the Date
Once you decide to quit smoking, select a stop date and mark your calendar. Choose a time when you are most likely to be successful. For example, if you smoke to cope with stress, stopping in the middle of final exam week or a new job transition may not work well for you. If you are a social smoker, quitting after all the holiday and New Year celebrations have passed may be best. If your stop date is not today, plan ahead to set yourself up for success.
Write It Down
Keep a journal to help identify the locations, people, activities and emotions you associate most with smoking. As you quit, use this knowledge to avoid triggers or plan ahead to cope with them when confronted. Also, make a list of your reasons for quitting and refer to it when the going gets tough. It may not ease the physical symptoms of withdrawal, but psychologically, it can inspire you to continue on your path as a nonsmoker.
Tell Others
Make a decision and hold yourself accountable, but let others hold you accountable as well. Tell everyone you know that you plan to quit smoking. Develop a network of friends, family members and coworkers who can support your cessation efforts at home, at work, and in between.
Change Your Habits
Until you quit, get rid of all lighters and ashtrays. Instead, light cigarettes with matches and re-use a single glass jar or tin can for ashes and butts. Never buy more than one pack at a time, and always finish one before you buy another. Abandon your favorite brand of cigarettes and smoke something less appealing. Change the location of where you keep your cigarettes. If you keep them in a purse or backpack, move them to a jacket. If you keep them in a pocket on your right side, move them to the left side. Each time you smoke a cigarette, hold and smoke it differently. If you use your right hand, switch to the left. If you use your index and middle fingers, start using your middle and ring fingers instead. If you smoke using the left side of your mouth, change to the right side.
Change Your Routine
If breaking your habits before you break your addiction will help ease the transition, start counting down four weeks before your quit date. Do not smoke while driving, riding in a car, laying in bed, talking on the phone, drinking alcohol, or in other situations you usually associate with smoking. For the first week, do not smoke within fifteen minutes of waking, eating or drinking. For the second week, wait for at least thirty minutes after these activities before smoking. Wait forty-five minutes during the third week, and one hour during week four. Also change cigarettes each week, always decreasing the amount of nicotine per pack.
Consider Cold Turkey
Although quitting smoking gradually may be easier for certain individuals, it hasn’t proven to be the most successful strategy. In a study published in the Journal of the American Medical Association, researchers at the University of Wisconsin analyzed stopping smoking success rates and compared cessation programs to individual methods. They concluded that the method of stopping smoking was the strongest predictor of success (it was even more important than daily cigarette consumption prior to quitting). Ninety percent of successful quitters stopped smoking without the help of an organized program and most of these individuals used a “cold turkey” approach.
Try Again
Stopping smoking isn’t easy, and it's not always successful, regardless of the method. According to the Centers for Disease Control and Prevention, more than half of all adults who try to quit smoking are successful, but not always on the first attempt. If you start smoking again after you’ve quit, identify the reason and work through it, instead of feeling bad about yourself. Then, try again.
Seek Support
If you can’t quit on your own, seek professional support. Therapies that can be helpful in stopping smoking include hypnosis, acupuncture, homeopathic remedies, and botanical medicines (which should only be taken under the supervision of a doctor trained in their use). Or talk to your doctor about nicotine replacement therapy (NRT). Available as gum, patches, inhalers, sprays and lozenges, NRT can ease withdrawal symptoms and reduce the urge to smoke. For additional resources and referrals to programs in your area, call the National Network of Tobacco Cessation Quitlines at 1-800-794-8669 or visit the website of the National Cancer Institute at www.smokefree.gov.
Reward Yourself
When you reach your goal, reward yourself and celebrate your success. Use the money you are saving (now that you’re not buying cigarettes) to treat yourself to something that supports your new, healthier lifestyle, like a professional massage, cooking class, health retreat, or gym membership.
Decide the Date
Once you decide to quit smoking, select a stop date and mark your calendar. Choose a time when you are most likely to be successful. For example, if you smoke to cope with stress, stopping in the middle of final exam week or a new job transition may not work well for you. If you are a social smoker, quitting after all the holiday and New Year celebrations have passed may be best. If your stop date is not today, plan ahead to set yourself up for success.
Write It Down
Keep a journal to help identify the locations, people, activities and emotions you associate most with smoking. As you quit, use this knowledge to avoid triggers or plan ahead to cope with them when confronted. Also, make a list of your reasons for quitting and refer to it when the going gets tough. It may not ease the physical symptoms of withdrawal, but psychologically, it can inspire you to continue on your path as a nonsmoker.
Tell Others
Make a decision and hold yourself accountable, but let others hold you accountable as well. Tell everyone you know that you plan to quit smoking. Develop a network of friends, family members and coworkers who can support your cessation efforts at home, at work, and in between.
Change Your Habits
Until you quit, get rid of all lighters and ashtrays. Instead, light cigarettes with matches and re-use a single glass jar or tin can for ashes and butts. Never buy more than one pack at a time, and always finish one before you buy another. Abandon your favorite brand of cigarettes and smoke something less appealing. Change the location of where you keep your cigarettes. If you keep them in a purse or backpack, move them to a jacket. If you keep them in a pocket on your right side, move them to the left side. Each time you smoke a cigarette, hold and smoke it differently. If you use your right hand, switch to the left. If you use your index and middle fingers, start using your middle and ring fingers instead. If you smoke using the left side of your mouth, change to the right side.
Change Your Routine
If breaking your habits before you break your addiction will help ease the transition, start counting down four weeks before your quit date. Do not smoke while driving, riding in a car, laying in bed, talking on the phone, drinking alcohol, or in other situations you usually associate with smoking. For the first week, do not smoke within fifteen minutes of waking, eating or drinking. For the second week, wait for at least thirty minutes after these activities before smoking. Wait forty-five minutes during the third week, and one hour during week four. Also change cigarettes each week, always decreasing the amount of nicotine per pack.
Consider Cold Turkey
Although quitting smoking gradually may be easier for certain individuals, it hasn’t proven to be the most successful strategy. In a study published in the Journal of the American Medical Association, researchers at the University of Wisconsin analyzed stopping smoking success rates and compared cessation programs to individual methods. They concluded that the method of stopping smoking was the strongest predictor of success (it was even more important than daily cigarette consumption prior to quitting). Ninety percent of successful quitters stopped smoking without the help of an organized program and most of these individuals used a “cold turkey” approach.
Try Again
Stopping smoking isn’t easy, and it's not always successful, regardless of the method. According to the Centers for Disease Control and Prevention, more than half of all adults who try to quit smoking are successful, but not always on the first attempt. If you start smoking again after you’ve quit, identify the reason and work through it, instead of feeling bad about yourself. Then, try again.
Seek Support
If you can’t quit on your own, seek professional support. Therapies that can be helpful in stopping smoking include hypnosis, acupuncture, homeopathic remedies, and botanical medicines (which should only be taken under the supervision of a doctor trained in their use). Or talk to your doctor about nicotine replacement therapy (NRT). Available as gum, patches, inhalers, sprays and lozenges, NRT can ease withdrawal symptoms and reduce the urge to smoke. For additional resources and referrals to programs in your area, call the National Network of Tobacco Cessation Quitlines at 1-800-794-8669 or visit the website of the National Cancer Institute at www.smokefree.gov.
Reward Yourself
When you reach your goal, reward yourself and celebrate your success. Use the money you are saving (now that you’re not buying cigarettes) to treat yourself to something that supports your new, healthier lifestyle, like a professional massage, cooking class, health retreat, or gym membership.
Twelve Ways to Improve Your Health
It’s never too late to improve your health, whether you want to prevent future disease or treat current conditions. Use this guide to outline your personal twelve-step program or focus on one issue each month to make this your healthiest year yet.
Evaluate Your Current Condition
If it’s been awhile since you’ve seen your doctor, schedule an appointment for a routine physical exam and any lab tests she or he thinks is necessary. Discuss your health concerns and goals, family medical history and risk factors for chronic illnesses. Review medications, supplements, diet and exercise habits. Formulate a plan with your doctor to optimize physical, mental and emotional health.
Stop Smoking
People who smoke cigarettes have a higher risk of developing lung cancer, throat cancer, emphysema, ulcers, gum disease and cardiovascular diseases such as high blood pressure, coronary artery disease and heart attack. Cigarettes are also unhealthy for people exposed to second hand smoke. If you smoke, quit now.
Clean Your Kitchen
A healthier diet and lifestyle starts in the kitchen. Cooking your own food allows you to choose ingredients and methods of food preparation, imposing quality control that isn’t possible when dining in restaurants, ordering take-out and eating processed foods. Clean out your cupboards, pantry, fridge and freezer. Eliminate pre-packaged meals and snacks, sugar, artificial sweeteners and white flour. Instead, stock whole grains like brown rice, quinoa and millet; minimally processed sweeteners like maple syrup and honey; legumes like lentils, beans and dried peas; fresh fruit and vegetables; frozen spinach and berries; tinned fish like sardines, herring and mackerel; and healthy snacks like raw nuts and plain yogurt. Buy a cookbook or check one out from the library if you need to familiarize yourself with preparing whole foods or are looking for new recipe ideas.
Exercise Everyday
Regular physical activity reduces the risk of chronic illnesses such as cardiovascular disease, certain cancers, depression, diabetes and dementia. Exercise doesn’t have to happen in a gym, as long as the key components are there: aerobic exercise, strengthening exercise and stretching. Once you have your doctor’s permission, start slowly and gradually the increase time and intensity of your workouts. Meet with a personal trainer if you need instruction or inspiration. From hiking and biking to swimming and squash, aim for a minimum of 30 minutes of physical activity five days each week. Aat the very least, sedentary individuals can start with a daily walk around the block.
Eat More Vegetables
A vegetable-based diet is full of fiber, antioxidants, vitamins, minerals and other important nutrients that are important for good digestion, optimal health and disease prevention. Aim for seven to nine servings each day. In most cases, one half cup equals one serving, but when it comes to raw green leafy vegetables like lettuce, count one cup as a serving. Benefit your body and your community by shopping for fresh, seasonal, organic produce at local farmer’s markets.
Eliminate Processed Foods
After you have eliminated processed foods from your kitchen, eliminate them from your diet completely. Unlike whole foods, they lack fiber, nutrients and water. Most processed foods also contain additives and preservatives that can have negative impacts on health.
Take a Steam or Sauna
Increase circulation and detoxification with a weekly visit to a steam room or sauna. First get approval from your doctor, then start with one fifteen-minute session each week. Remember to replace lost fluids by drinking extra water and compensate for lost electrolytes by eating foods that contain concentrated amounts. Good choices include celery, broccoli, artichokes, parsnips, mustard greens, apricots, figs, watermelon, kiwi and kidney beans.
Relax
Counter stress by incorporating relaxation into your daily schedule. Yoga, tai chi and qi gong are good choices that offer other health benefits as well, including better balance, flexibility, strength and coordination. Meditation and breathing exercises can be done anytime, anywhere. For a basic breathing exercise, position yourself so that your spine is straight and exhale completely. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, then exhale through pursed lips, making a “whoosh” sound, for a count of eight. Repeat three or more times.
Sleep Better
Good sleep is critical for good health. Lack of sufficient sleep can be associated with high blood pressure, overweight and obesity. Sleep deprivation may also increase production of stress hormones in the blood and elevate levels of inflammatory substances, increasing risk for heart disease, stroke, diabetes and cancer. To get a good night’s sleep, evaluate your mattress and pillows for comfort and support and replace them when needed. Make your sleeping environment as peaceful as possible and avoid working, watching television or using computers in the bedroom. If you have trouble sleeping, talk to your doctor about any medical conditions that may be interfering with sound sleep. Choose relaxation techniques over medications, which cause daytime drowsiness, create dependence and lose effectiveness over time.
Drink More Tea
Staying hydrated with teas that are full of antioxidants and cancer-fighting compounds. Choose low-caffeine green or white tea, or caffeine-free herbal or rooibos tea, also known as red tea. Drink them hot or cold, several times per day.
Have Fun
Spending time doing things that you love is good for you. Once considered a mere myth, the mind-body connection is now supported by scientific studies and recognized as an important factor in health and disease. Because mental and emotional conditions can affect physical well-being, taking time to have fun benefits your whole body.
Seek Supplements
A doctor trained in the use of nutritional and botanical medicines can create an individualized plan for supplements to address current conditions and prevent disease. Never self-diagnose and seek expert advise before taking medicines, whether natural or pharmaceutical.
Evaluate Your Current Condition
If it’s been awhile since you’ve seen your doctor, schedule an appointment for a routine physical exam and any lab tests she or he thinks is necessary. Discuss your health concerns and goals, family medical history and risk factors for chronic illnesses. Review medications, supplements, diet and exercise habits. Formulate a plan with your doctor to optimize physical, mental and emotional health.
Stop Smoking
People who smoke cigarettes have a higher risk of developing lung cancer, throat cancer, emphysema, ulcers, gum disease and cardiovascular diseases such as high blood pressure, coronary artery disease and heart attack. Cigarettes are also unhealthy for people exposed to second hand smoke. If you smoke, quit now.
Clean Your Kitchen
A healthier diet and lifestyle starts in the kitchen. Cooking your own food allows you to choose ingredients and methods of food preparation, imposing quality control that isn’t possible when dining in restaurants, ordering take-out and eating processed foods. Clean out your cupboards, pantry, fridge and freezer. Eliminate pre-packaged meals and snacks, sugar, artificial sweeteners and white flour. Instead, stock whole grains like brown rice, quinoa and millet; minimally processed sweeteners like maple syrup and honey; legumes like lentils, beans and dried peas; fresh fruit and vegetables; frozen spinach and berries; tinned fish like sardines, herring and mackerel; and healthy snacks like raw nuts and plain yogurt. Buy a cookbook or check one out from the library if you need to familiarize yourself with preparing whole foods or are looking for new recipe ideas.
Exercise Everyday
Regular physical activity reduces the risk of chronic illnesses such as cardiovascular disease, certain cancers, depression, diabetes and dementia. Exercise doesn’t have to happen in a gym, as long as the key components are there: aerobic exercise, strengthening exercise and stretching. Once you have your doctor’s permission, start slowly and gradually the increase time and intensity of your workouts. Meet with a personal trainer if you need instruction or inspiration. From hiking and biking to swimming and squash, aim for a minimum of 30 minutes of physical activity five days each week. Aat the very least, sedentary individuals can start with a daily walk around the block.
Eat More Vegetables
A vegetable-based diet is full of fiber, antioxidants, vitamins, minerals and other important nutrients that are important for good digestion, optimal health and disease prevention. Aim for seven to nine servings each day. In most cases, one half cup equals one serving, but when it comes to raw green leafy vegetables like lettuce, count one cup as a serving. Benefit your body and your community by shopping for fresh, seasonal, organic produce at local farmer’s markets.
Eliminate Processed Foods
After you have eliminated processed foods from your kitchen, eliminate them from your diet completely. Unlike whole foods, they lack fiber, nutrients and water. Most processed foods also contain additives and preservatives that can have negative impacts on health.
Take a Steam or Sauna
Increase circulation and detoxification with a weekly visit to a steam room or sauna. First get approval from your doctor, then start with one fifteen-minute session each week. Remember to replace lost fluids by drinking extra water and compensate for lost electrolytes by eating foods that contain concentrated amounts. Good choices include celery, broccoli, artichokes, parsnips, mustard greens, apricots, figs, watermelon, kiwi and kidney beans.
Relax
Counter stress by incorporating relaxation into your daily schedule. Yoga, tai chi and qi gong are good choices that offer other health benefits as well, including better balance, flexibility, strength and coordination. Meditation and breathing exercises can be done anytime, anywhere. For a basic breathing exercise, position yourself so that your spine is straight and exhale completely. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, then exhale through pursed lips, making a “whoosh” sound, for a count of eight. Repeat three or more times.
Sleep Better
Good sleep is critical for good health. Lack of sufficient sleep can be associated with high blood pressure, overweight and obesity. Sleep deprivation may also increase production of stress hormones in the blood and elevate levels of inflammatory substances, increasing risk for heart disease, stroke, diabetes and cancer. To get a good night’s sleep, evaluate your mattress and pillows for comfort and support and replace them when needed. Make your sleeping environment as peaceful as possible and avoid working, watching television or using computers in the bedroom. If you have trouble sleeping, talk to your doctor about any medical conditions that may be interfering with sound sleep. Choose relaxation techniques over medications, which cause daytime drowsiness, create dependence and lose effectiveness over time.
Drink More Tea
Staying hydrated with teas that are full of antioxidants and cancer-fighting compounds. Choose low-caffeine green or white tea, or caffeine-free herbal or rooibos tea, also known as red tea. Drink them hot or cold, several times per day.
Have Fun
Spending time doing things that you love is good for you. Once considered a mere myth, the mind-body connection is now supported by scientific studies and recognized as an important factor in health and disease. Because mental and emotional conditions can affect physical well-being, taking time to have fun benefits your whole body.
Seek Supplements
A doctor trained in the use of nutritional and botanical medicines can create an individualized plan for supplements to address current conditions and prevent disease. Never self-diagnose and seek expert advise before taking medicines, whether natural or pharmaceutical.
Healthful Holiday Eating
The holiday season can be the most challenging time of year to maintain a healthy diet. Feelings of fear, anxiety and guilt around overeating and weight gain can obscure the true meaning of the season. Instead, set yourself up for success. From family dinners to cocktail parties, follow these twelve tips and get through the holidays healthier than ever.
Follow the Same Basic Guidelines
To your stomach, a holiday is just another day. So the same rules still apply: one half of your dinner plate should be vegetables, one quarter should be 3 to 4 ounces of protein (roughly equivalent to the size of a deck of cards), and the remaining quarter should contain grains or legumes. Whenever possible, choose whole grains over refined grains and if you eat meat, seek out products from animals raised on pasture. Choose fruit for dessert.
Exercise Portion Control
If there are several dishes at a special event that you want to taste, select a small portion of each. Derive pleasure from savoring the flavor and texture of every bite, not from eating a large amount. Choose quality over quantity.
Limit Sweet Foods
It’s always best to limit foods that contain refined flour and sugar. However, there can sometimes be room for small holiday indulgences (you wouldn’t want to offend grandma by passing on her famous pumpkin pie). Limit yourself to small servings of sweet foods, equivalent to one-half cup each day or less. If you are given more dessert than you can eat, share it with someone or save what you didn’t eat to take home with you. Of course, if you are diabetic or have another medical reason to eliminate high glycemic foods from your diet, always follow the advice of your doctor. And if you have a hard time sticking to small servings, do not eat these foods at all.
Eat Slowly
Chew your food thoroughly and eat slowly. This will support good digestion and give your brain better feedback from your stomach about how satiated you are. Taking time to enjoy meals makes it less likely that you will eat more than you should.
Drink After You Eat
For optimal digestion, drink beverages after you eat, not during mealtime. Excess liquid in your stomach can dilute gastric acid, slow digestion and contribute to feelings of fullness. If an event calls for a drink, avoid sweetened beverages. Choose water or wine instead. When consuming alcohol, be aware that it can lower inhibitions about overeating.
Stop Eating When You Are Full
After meals you should feel satiated, not stuffed. Consuming too much is uncomfortable and unhealthy, so when you’ve had enough food, stop eating and clear your plate. If you have leftover food, make yourself a plate for later, when you’ll appreciate it much more.
Bring Your Own Dish
If you anticipate that an event you plan to attend won’t have healthy foods on offer, bring your own dish to share. If you don’t have time to cook, assemble something nutritious: a variety of raw vegetables and hummus for dipping, a colorful fruit plate, or a smoked fish platter with lemon wedges, whole grain crispbread, and thick, creamy Greek yogurt.
Don’t Skip Meals
If you are anticipating eating a large meal, don’t skip other meals in preparation. Your body needs a certain amount of food each day to function optimally, but only a limited amount at any given time. If you fast to prepare for a big meal, you will arrive at the table feeling extremely hungry, making overeating and weight gain much more likely. Having a light lunch before a larger dinner is fine, but skipping lunch completely is not. Eating meals at regular times helps your body maintain balanced blood sugar and healthy metabolism.
Exercise Regularly
Regular physical activity also supports a healthy metabolism. Exercise not only helps prevent weight gain and relieve holiday stress, it improves cardiovascular health, energy levels, quality of sleep, balance, coordination and overall mood. But before you start any new physical activity, always ask your doctor for permission.
Eat Before You Go
If you plan to attend an event offering hors d’oeuvres rather than a full meal, eat something healthy before you go. If you have a big salad prior to the party, not only will you be sure to get your vegetables, but you’ll be more content to eat smaller portions of rich foods on offer.
Don’t Stand by the Food
If you are standing next to a food buffet at a holiday party, you will be more likely to continue eating even after you are no longer hungry. Instead, position yourself away from the food and focus on connecting with other people in the room.
Plan Other Activities
When you gather with family and friends for holiday meals, don’t make food the only focus. Plan other activities too. Go for a walk, build a snowman, make holiday decorations and play games.
Host It Yourself
It can be a lot of work, but when you host an event yourself, you have control over the food, beverages and activities. If you’re cooking dinner for a group, keep things simple: find healthy recipes you feel confident making and prepare as much as you can ahead of time so you will be able to enjoy your company when the event arrives.
Follow the Same Basic Guidelines
To your stomach, a holiday is just another day. So the same rules still apply: one half of your dinner plate should be vegetables, one quarter should be 3 to 4 ounces of protein (roughly equivalent to the size of a deck of cards), and the remaining quarter should contain grains or legumes. Whenever possible, choose whole grains over refined grains and if you eat meat, seek out products from animals raised on pasture. Choose fruit for dessert.
Exercise Portion Control
If there are several dishes at a special event that you want to taste, select a small portion of each. Derive pleasure from savoring the flavor and texture of every bite, not from eating a large amount. Choose quality over quantity.
Limit Sweet Foods
It’s always best to limit foods that contain refined flour and sugar. However, there can sometimes be room for small holiday indulgences (you wouldn’t want to offend grandma by passing on her famous pumpkin pie). Limit yourself to small servings of sweet foods, equivalent to one-half cup each day or less. If you are given more dessert than you can eat, share it with someone or save what you didn’t eat to take home with you. Of course, if you are diabetic or have another medical reason to eliminate high glycemic foods from your diet, always follow the advice of your doctor. And if you have a hard time sticking to small servings, do not eat these foods at all.
Eat Slowly
Chew your food thoroughly and eat slowly. This will support good digestion and give your brain better feedback from your stomach about how satiated you are. Taking time to enjoy meals makes it less likely that you will eat more than you should.
Drink After You Eat
For optimal digestion, drink beverages after you eat, not during mealtime. Excess liquid in your stomach can dilute gastric acid, slow digestion and contribute to feelings of fullness. If an event calls for a drink, avoid sweetened beverages. Choose water or wine instead. When consuming alcohol, be aware that it can lower inhibitions about overeating.
Stop Eating When You Are Full
After meals you should feel satiated, not stuffed. Consuming too much is uncomfortable and unhealthy, so when you’ve had enough food, stop eating and clear your plate. If you have leftover food, make yourself a plate for later, when you’ll appreciate it much more.
Bring Your Own Dish
If you anticipate that an event you plan to attend won’t have healthy foods on offer, bring your own dish to share. If you don’t have time to cook, assemble something nutritious: a variety of raw vegetables and hummus for dipping, a colorful fruit plate, or a smoked fish platter with lemon wedges, whole grain crispbread, and thick, creamy Greek yogurt.
Don’t Skip Meals
If you are anticipating eating a large meal, don’t skip other meals in preparation. Your body needs a certain amount of food each day to function optimally, but only a limited amount at any given time. If you fast to prepare for a big meal, you will arrive at the table feeling extremely hungry, making overeating and weight gain much more likely. Having a light lunch before a larger dinner is fine, but skipping lunch completely is not. Eating meals at regular times helps your body maintain balanced blood sugar and healthy metabolism.
Exercise Regularly
Regular physical activity also supports a healthy metabolism. Exercise not only helps prevent weight gain and relieve holiday stress, it improves cardiovascular health, energy levels, quality of sleep, balance, coordination and overall mood. But before you start any new physical activity, always ask your doctor for permission.
Eat Before You Go
If you plan to attend an event offering hors d’oeuvres rather than a full meal, eat something healthy before you go. If you have a big salad prior to the party, not only will you be sure to get your vegetables, but you’ll be more content to eat smaller portions of rich foods on offer.
Don’t Stand by the Food
If you are standing next to a food buffet at a holiday party, you will be more likely to continue eating even after you are no longer hungry. Instead, position yourself away from the food and focus on connecting with other people in the room.
Plan Other Activities
When you gather with family and friends for holiday meals, don’t make food the only focus. Plan other activities too. Go for a walk, build a snowman, make holiday decorations and play games.
Host It Yourself
It can be a lot of work, but when you host an event yourself, you have control over the food, beverages and activities. If you’re cooking dinner for a group, keep things simple: find healthy recipes you feel confident making and prepare as much as you can ahead of time so you will be able to enjoy your company when the event arrives.
Holiday Survival Kit
Is it the best of times or the worst of times? When it comes to the holiday season, the decision can be difficult. Some people look forward to the bustle of family, friends and festivities. Others dread the stress, travel and insomnia that often accompany. To minimize the negatives, maximize the positives and stay healthy this holiday season, get your survival kit ready.
Lavender Essential Oil
Wherever the holidays take you this year, essential oil of lavender should follow. The most versatile of essential oils, it is gentle enough to be applied directly to the skin. Lavender essential oil can be used as a fragrance, an antiseptic for cuts and scrapes, or an anti-inflammatory agent to relieve pain and itching associated with insect stings. It can also be used as aromatherapy to promote relaxation and good sleep.
The quality of the oil can have a significant impact on its therapeutic effects, so choose essential oils carefully and avoid “fragrance oils.” There are many ways to reap the benefits: dab a drop on your skin, place a drop or two on a cotton ball next to your pillow, add several drops to a warm bubble bath or use an aromatherapy diffuser.
Rescue Remedy
A homeopathic dilution of flower essences, Rescue Remedy is formulated to correct emotional imbalances. It is most commonly used in situations of acute anxiety, such as fears of flying and hosting in-laws.
Rescue Remedy is safe, well-tolerated and available in most health food and supplement stores. It will not interact with pharmaceutical or natural medications, but it may interfere with other homeopathic remedies.
Alternatively, a homeopathic doctor can prescribe a constitutional remedy tailored to meet your individual needs, from holiday stress to chronic ailments.
Multiple Vitamin and Mineral Supplement
Whether you’re at home or away, your body needs at least seven servings of vegetables each day. If you can’t meet that goal, take a multiple vitamin and mineral (MVM) supplement to ensure that your body gets the nutrients it requires to stay healthy, especially during times of stress when your needs are greater.
But don’t use MVM supplements as excuses to eat poorly. When holiday meals present a challenge, sample rich dishes in small portions to make room on your plate for healthier choices. Eat slowly, chew your food well and finish the meal feeling satiated rather than stuffed.
Walking Shoes
Just as holidays are not an excuse to skip out on a healthy diet, neither are they a reason to skip regular workouts. But exercise doesn’t always have to involve a trip to the gym. Walking, carrying packages and running errands can count too, as long as your heart rate increases and you are on your feet for at least 30 minutes.
If you are traveling for the holidays, pack your walking shoes so you can exercise whenever and wherever the opportunity arises. Regular physical activity will improve energy, sleep, mood and your ability to handle holiday stress.
Green Tea
Traditionally, green tea has been used to improve resistance to disease. Research studies concur and scientists have found compounds in green tea called catechins. They have anti-bacterial, anti-cancer and anti-oxidant properties. Catechins can lower cholesterol, improve lipid metabolism and protect the liver against harmful free radicals generated by drinking alcohol. (If you’ll be drinking alcohol at a holiday party, increase your green tea consumption before and after the event.)
When you are short on time and sleep, choose green tea over coffee. Both contain caffeine, but green tea contains significantly less. Overuse of caffeine can have negative effects on your adrenal glands and the balance of stress hormones they produce. If you do drink coffee, limit yourself to one cup per day and drink green tea as well. If you are still tired, schedule more sleep.
Ginger
Ginger helps alleviate nausea and motion sickness associated with travel. It also stimulates digestion while protecting the lining of the stomach. Ginger has anti-inflammatory, anti-parasitic and anti-cancer actions.
For ginger tea, add ½ teaspoon fresh grated ginger (or more) to a cup of boiling water, cover for fifteen minutes, then strain. Drink it hot or chill it for iced ginger tea.
Encapsulated ginger supplements are convenient for travel, but they are also more potent. If you will be taking ginger in a concentrated supplement form, ask your doctor about the best dosage for you.
Probiotics
Healthy bacteria, generally referred to as probiotics, are important for travelers. They help digest food, produce vitamins, aid the absorption of nutrients and reduce the risk of gastrointestinal infections.
Regular use of probiotics can help prevent colds and flu as well as digestive disturbances associated with food borne illness and travel to places with unfamiliar microbes. (Before you traveling to distant lands, educate yourself on any particular health risks in the areas you plan to visit.)
Melatonin
Whether you’re going by bus, train or plane, bring along an eye mask and ear plugs if you will be traveling during nighttime hours. Getting as much of your regular sleep as possible makes it less likely that you will suffer from jet lag, a common side effect of time zone changes.
The bigger the difference between your home zone and the one you visit, the bigger disruption in your daily circadian rhythm. To minimize adverse effects, never nap on the day you arrive in a new time zone. Stay awake until after dark to let the natural sunlight re-calibrate your internal clock.
If jet lag progresses to insomnia, melatonin can help your body get back on track. If you anticipate the need, talk to your doctor before you leave about the best dosage for you and ask about potential interactions with any medications or supplements you may be taking.
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