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1. Control gift spending
Overspending is a major cause of holiday stress. To stretch your budget, give homemade treats. Make several gifts by dividing a batch of cookies into decorative cellophane bags. You could also layer the dry ingredients for your favorite cookies in a jar and attach the recipe with ribbon.
Easy, heart-healthy gift idea: Give homemade trail mix packaged in decorated cellophane bags. See the recipe below courtesy of EatingWell.com.
2. Have fun but leave some ‘wiggle room’
As long as you keep some flexibility in your schedule and don’t overcommit, holiday parties can be stress busters. Research shows that having fun with friends and family can reduce your production of the stress hormone cortisol.
3. Enjoy a peppermint pick-me-up
The smell and taste of peppermint can enhance motivation, focus and energy. Use candles to enjoy the scent without the calories.
4. Tap into the deeper values of the season with your holiday shopping
Online charitable donations help others and make shopping easier and more convenient. Many organizations, such as heifer.org, kiva.org and justgive.org, offer charitable gift certificates and “gift baskets” of donations. Sites such as charitygiftcertificates.org offer gift cards that let recipients give to their favorite charity.
5. Try this one-minute stress-buster
Lower your heart rate and relax at work, in traffic or while shopping with this one-minute breathing exercise:
- Put your tongue behind your top teeth.
- Inhale deeply for a count of four.
- Exhale out for a count of eight making an audible hissing sound.
- Count to four: Then repeat inhaling and exhaling about four times.
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| HealthPartners wishes you and yours a joyful, stress-free holiday with good health and happiness in the new year. |
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| Healthy holiday timesaver |
| Try this heart-healthy snack, and make extra batches for easy, inexpensive holiday gifts. Package in decorative containers and there’s no need to wrap! |
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ways to beat winter blues |
Officially, winter is just starting, but the shorter days and cold gray skies may already have you feeling blue. Is it just the blahs or something more serious, such as seasonal affective disorder (SAD)?
For most people, the winter blues are not serious. In addition to following healthy advice about exercise, eating right and adequate sleep, try these tips to restore your energy and enthusiasm for the season:
Hit the walking trail at high noon
Bright sunlight helps your body produce vitamin D and hormones that promote emotional stability. Exercise also releases “feel-good” endorphins and reduces muscle tension. Weight loss bonus: Cold weather exercise may burn up to 13 percent more calories because your body uses energy to maintain its internal temperature.
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| If you experience the following, you have normal winter symptoms: |
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| The following may be signs of SAD: |
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Go fish
Omega-3 fatty acids found in fish or fish oil supplements are known to promote heart health, and now, researchers are studying omega-3s to determine if they may be effective in stabilizing mood swings. The FDA recommends taking no more than 2 grams of supplements daily. Or, eat more coldwater fish such as salmon, tuna or sardines.
Take a 10-minute mind trip
Gaze at a photo of a beautiful tropical beach and use your senses to imagine yourself there. Feel the relaxing warmth on your skin and the soft sand under your feet. Listen to the gentle rhythm of the surf and watch the blue sky soften into sunset pinks and golds. Ten minutes in the tropics — even if it’s only in your mind — can provide a welcome break from winter’s dreariness.
Call PAL if you need more help
If you have questions about your behavioral health network or benefits, the HealthPartners Personalized Assistance Line (PAL) can help you find the services you need. Call 952-883-5811 or 1-888-638-8787, Monday through Friday, 7:30 a.m. – 5 p.m. CST.
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 Healthy fuel for holiday travel
Your car isn’t the only thing that needs fuel for the road. However, healthy food can be hard to find at roadside convenience stores and restaurants. Avoid the drive-through by bringing healthy, homemade snacks along for the ride.
Making snacks yourself gives you more control over saturated and trans fat, salt and sugar content. Try to provide a balance of carbohydrates, healthy fats such as those found in nuts and olives, protein and fiber to help keep everyone’s blood sugar stable — and moods festive.
Family-friendly snacks for friendlier skies
Airline food (if it’s even available) isn’t known for its taste and nutrition. If your family is flying, you can generally bring homemade snacks through security. Check with your airline for details about restrictions.
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On the road or in the air, fuel up with these healthy snacks: |
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Fruits and veggies: Think easy-to-eat finger food such as grapes, cherries and apple slices. Carrot or celery sticks, cherry tomatoes and broccoli florets are also good choices. |
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Cheese: Cut low-fat cheeses into chunks to enjoy with fruits and veggies or whole-grain crackers. Or buy cheeses at your local grocery store that are already cut into fun shapes for kids. |
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Do-it-yourself chips: Cut whole-grain pitas or slice sweet potatoes as thin as possible. Sprinkle with olive oil, salt and pepper; then bake chips on a cookie sheet at 350 degrees for about 20 minutes. |
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Little dippers: Store healthy dips for fruits, veggies and homemade chips in a small resealable container. Try celery or apple slices with peanut butter. Or, dip cucumbers and broccoli in low-fat ranch dressing. Experiment with combinations your family likes. |
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Homemade trail mix: Mix your family’s favorite dried fruits and nuts. You can also add whole-grain cereals to the mix for even more fiber and nutrition. Try the recipe in this issue from EatingWell.com. |
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Crunch to go: High-fiber cereals packaged in small resealable bags or plastic containers are tasty and nutritious! |
You should store cheese, as well as cut fruits and veggies, in a cooler. Double-duty tip: Freeze water bottles and single-serving boxes of low-fat milk or 100 percent fruit juices to keep food cool. As the drinks thaw, they provide healthy alternatives to soda. |
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