The holiday season is dubbed as the “most wonderful time of the year.” However, this isn’t true for many, especially for those who are struggling with loss. There are other reasons for the holiday blues: stress, fatigue, unrealistic expectations, financial struggles, and over-commercialization. In fact, therapists agree that depression and anxiety tend to heighten during the holiday season and thus the phrase “holiday depression" was coined. 

According to an article in Psychology Today, the demands and stress of the holidays and the expectations to be happy can make an individual feel even more depressed, especially if he/she is already struggling with a mood disorder. The holidays can also be a trigger for individuals who struggle with seasonal depression, a class of depression that is recognized by mental health experts and physicians. Seasonal affective disorder (SAD) is a seasonal depression that peaks in the winter months due to shorter days and decreased sunlight. Decreased leve...

Eating well is not about perfection. We are human, so perfection is impossible. A better approach involves honoring your body and knowing what works best for you and just as importantly, what doesn’t work.

If I go to a party and eat tortilla chips or sugar-laden treats, I’ll definitely feel the after effects. I’ll feel sick, tired and bloated. Obviously, that’s not how I want to spend my time or how I want to feel.

Just like anything in life, preparation is key to staying lean and healthy during the holidays. I’ve found these 10 strategies help my patients stay on track in even the toughest social situations.

Remember your goals. 

Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you’re less likely to indulge in foods and activities that make you feel less than great. Set an intention for how you would like to feel after each meal and hold yourself accountable by sharing with a close friend or family member. Or write i...

The holidays can be exhilarating, stressful, depressing, and overwhelming. Just take your pick. Talk about a rollercoaster of emotions which may result in emotional eating. That’s why this week we’re going to learn about practices that will create the right mindset for the holidays. Here’s an article from Psychology Today that talks about these practices and how we can put them in place.

The winter holidays are often an emotional time. Looking ahead to months of colder weather can bring about a more somber mood. Lack of sleep and too much rich food or alcohol can make us feel grumpy or guilty. We may face internal or external pressures to have a picture postcard perfect holiday, complete with sparkling snow, glittery ornaments, and brightly wrapped presents. We may be reminded of loved ones who are no longer with us, kids who are now grown, or we may feel more aware of our loneliness and long for a partner to share this special time. On the positive side, holidays may bring joyful reu...

With the holidays on its merry way starting with Thanksgiving, it’s important to practice mindful or intuitive eating. When we apply principles of awareness and intuition to our food choices, we are able to feel better about ourselves. According to VerywellFit here’s the difference between mindful and intuitive eating as well as ways to incorporate both eating styles so you can truly enjoy the day and all its edible delights.

Mindful eating is any effort to bring the principles of mindfulness to our food consumption. Being in the present moment as we eat, savoring tastes and textures, and reducing distractions are all hallmarks of a mindful meal.

Intuitive eating, on the other hand, is a trademarked program developed by dietitians Elyse Resch and Evelyn Tribole. It revolves around 10 key principles, such as rejecting the diet mentality, respecting your body, and making peace with food. These practices aim to unravel and heal unhealthy relationships with food.

Slow Down and Savor 
T...

Ingredients

• 6 ounces 70% bittersweet chocolate
• 2 large eggs
• 10 drops vanilla cream or plain liquid stevia extract
• 1 teaspoon pure vanilla extract
• Pinch of salt
• 1 cup (8 ounces) coconut milk

Instructions

1. Chop chocolate into small pieces. Using a long serrated bread knife or a heavy chef’s knife makes it easy. Place chopped chocolate into the bowl of a food processor. Process until very fine. Add the eggs, stevia, vanilla, and salt. Process for a few more seconds.
2. In a small pan over medium heat, bring the coconut milk to a boil. When it boils, remove from the heat.
3. Start the food processor, and slowly pour the hot milk through the feed tube. Process pudding until smooth.
4. Pour the hot liquid chocolate equally into six 2-ounce ramekins, dishes, or cups. Refrigerate until chilled and set, about 2 hours.

This recipe and more can be found in The Daniel Plan Cookbook.

We have a few days to go before Christmas and the hustle and bustle can certainly be stressful. However, there are ways to make your holidays more mindful and heartfelt. Here are some Intelligent tips you can start with.

Plan ahead and be more intentional
Planning ahead is the first step for staying more mindful, intentional, and focused on what is truly important. It gives you the time and energy to think of different ways you can make gifting and the overall festive experience more meaningful and joyful.

Take a notebook or use your Productivity Planner and make a list of everything you need to do, from planning holiday activities and meal preparation, to gift shopping. Then, explore your why behind giving the gifts and think of what is significant to the recipient. Reflect on these questions:

• How do you understand and measure the value of a gift?
• How can your appreciation and love be transformed into holiday gifts?
• How do you want to share your positive energy with people you...

Here’s Part 2 of Dr. Will Cole’s tips for staying healthy during the holidays. Missed Part 1? You can read it here.

Be sweet on grain-free desserts.
If you are hosting, or just bringing a dish to a party, you can make a delicious dessert using gluten-free and grain-free flours like coconut, almond, hazelnut, and tapioca. These allergy-friendly desserts don’t exclude anyone, and since grains aren’t always the best option when it comes to healthy eating, you can feel better about having a little something sweet. There are many recipes online for delectable grain-free desserts, so browse a bit and have fun! 

It doesn’t have to be all about the food.
What if the food doesn’t really matter? What if, instead of worrying about eating, you focus instead on relaxing and enjoying the good time with your family and friends? Remember stress isn’t good for your health, either, and healthy eating needn’t be a source of anxiety. Make a conscious effort, logical choices, then relax and enjoy yoursel...

Ah, ’tis the day after the feast of the roast beast at our house, and all are still glowing with the warmth of family, friends, and fellowship that is so plentiful during the season.

It’s holiday time! This is when we are all tempted (even me) to indulge and eat too many things that taste good but make us feel bad. Then, of course, we promise ourselves to go into food rehab right after the holidays. But what if you could enjoy the holidays, have amazing food, and not be smothered in mounds of sweets and cakes and heavy foods that give you that momentary pleasure that you immediately regret. Remember that commercial for antacids, “I can’t believe I ate the whole thing”? Holidays are a festive, joyful time to celebrate with family and friends. And you can avoid turning those social functions into sugary, processed food orgies that do nothing good for your health or waistline and ultimately, can contribute to diabesity.

Especially during the holidays, you’ll likely find yourself somewh...