Planning a Healthier, Happier Holiday

When trees start shedding leaves and the snow comes, before you know it, the holidays are here – which usually means visiting family, eating and relaxing. So why is it that we can feel the most stressed out this time of year? And why does it feel like I need to break out the big-girl pants after the holidays are done? The best way to enjoy a relaxing Thanksgiving is to keep the stress and stressors down leading up to dinner. Here are some tips and suggestions to make the holiday season healthier and happier for you and your loved ones:

1. Plan ahead! Do your shopping several days ahead (not the night before when stores are jammed) and prepare at least part of each of your dishes a day or two beforehand. Many dishes can be prepared ahead of time. Potatoes and sweet potatoes or yams can be steamed, whipped and refrigerated a day ahead, so all they need is warming up and few finishing touches (garnishes, gravy, etc.).

2. In the weeks leading up to Thanksgiving, try to eat regularly planned meals with a good amount of protein and fiber and avoid refined carbohydrates and processed foods whenever possible. Eat meals in a relaxed environment and control food allergies. If you know you have a food intolerance, try to avoid it as much as possible, as it can be a major stressor on your system. And don’t starve yourself the day of Thanksgiving so you can gorge on a big dinner!

3. Try to eliminate or restrict caffeine and alcohol, too, and try to increase your potassium-to-sodium ratio (more potassium-rich foods, less salt). And when it comes time to prepare the big meal, ask for help and take time to breathe. There’s nothing wrong with a celebratory drink, but try to wait until after dinner is cooked, because no wants a small kitchen fire on Thanksgiving.

4. Take some extra supplements of vitamin C, B5, B6, magnesium and zinc if you feel a stressful situation is unavoidable. At least you won’t be completely beat after the big event.

5. Avoid relationship issues if you can. Try not to bark orders around, stay calm, and insist that loved ones follow suit, even when you know Uncle John’s going to have a little too much to drink and starting bringing up sore topics like that day you showed up to school with your dress tucked into your underwear. When these moments happen (and they will), take a time-out and step out into another room for five minutes and do some deep breathing from the diaphragm. By using the diaphragm to breathe, your physiology can be dramatically changed because it literally activates the relaxation center in the brain.

6. Lastly, enjoy your company, no matter how you feel about certain people. It’s still a blessing to be loved, sharing food and spending time with family and friends. After all, there are far greater things in this world to be stressed about. Although the holiday season can be a stressful time of year, try not to turn to negative coping mechanisms and patterns such as drinking, smoking, overeating or overspending. Turn to exercise instead. It helps the body respond to stress better. Another way to help reduce your stress levels is by supporting your adrenal glands. Adrenal glands are the triangular-shaped glands that sit on top of the kidneys.

They are primarily responsible for releasing hormones in response to stress and emotional changes. They influence almost all body systems by secreting a different variety and quantity of hormones like cortisol and adrenaline. Certain nutrients can also help you keep the adrenal glands functioning normally. These include vitamin C, pantothenic acid (B5), vitamin B6, zinc and magnesium. These nutrients support adrenal function and the manufacture of adrenal hormones. While the best way to consume them is through food, if you need a little extra, then supplementation in addition to a well-rounded multi-vitamin should do the trick. Vitamin C

• Helps keep the immune system strong during times of stress

• Helps with healing and reduces allergies

• Good sources include parsley, broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and Brussels sprouts Vitamin B5

• Pantothenic acid is the most important stress fighter, and supports the adrenal glands

• Good sources include mushrooms, cauliflower, broccoli, turnip greens, sunflower seeds, tomato, strawberries, yogurt, eggs, winter squash, collard greens, chard and corn Magnesium (Mg Gylcinate is a highly absorbable form)

• Helps relax muscles of blood vessels and GI track

• Help active macronutrient metabolism in cells

• Needed to balance with calcium and relax the muscles

• Increases energy production

• Should help you relax at night to sleep

• Good sources include Swiss chard and spinach, mustard greens, summer squash, broccoli, blackstrap molasses, halibut, turnip greens, pumpkin seeds and peppermint, cucumber, green beans, celery, kale and a variety of seeds, including sunflower seeds, sesame seeds, and flax seeds Zinc

• Helps with healing

• Needed in over 100 enzymes

• Aids in carbohydrate and protein digestion

• Boosts immune function

• Good sources include calf's liver, crimini mushrooms and spinach, sea vegetables, spinach, pumpkin seeds, yeast, beef, and lamb Vitamin B6

• Support a wide range of activities in your nervous system

• Promote proper breakdown of sugars and starches

• Help prevent homocysteine build-up in your blood

• A natural diuretic

• Good sources include bell peppers, turnip greens, and spinach I hope you take some of these tips to heart and enjoy a fabulous Thanksgiving, because we all have so much to be thankful for.

[POSSIBLE SIDEBAR]

Talking Turkey There’s a reason why you feel so sleepy after Thanksgiving dinner, and a large part of it has to do with the star of the meal – turkey. Turkey has an amino acid called tryptophan, an essential amino acid – meaning that the body cannot manufacture it. The body has to get tryptophan and other essential amino acids from food. Tryptophan helps the body produce the B-vitamin niacin, which helps the body produce serotonin, a chemical that acts as a calming agent in the brain and plays a key role in sleep.

But it works best on an empty stomach, so turkey’s really only part of the picture. All the mashed potatoes, gravy, corn, stuffing, cranberry sauce and pumpkin pie do their part, too. To help overcome the drowsiness that follows a big meal, take a short walk after eating to help your body digest all that holiday cheer. Let’s break down some easy tips to reduce the stress leading up to Thanksgiving dinner and include healthier choices that are equally delicious, too: