November 2008


This may be one of the most stressful holiday seasons in a while, what with the economic turmoil affecting us all in some way or another. Just like any other time of the year, stress can lead to fatigue, exhaustion and even life-threatening incidents like a heart attack or a stroke.

In order to maintain a healthy lifestyle through the holidays, (and to actually enjoy them, too!) it pays to read this primer provided by Mayo Clinic. It outlines the causes of holiday stress and gives tips to curb it.

We at BenefitsVIP wish you a happy holiday.

The three main trigger points of holiday stress or depression:
Relationships. Relationships can cause turmoil, conflict or stress at any time. But tensions are often heightened during the holidays. Family misunderstandings and conflicts can intensify — especially if you’re all thrust together for several days. Conflicts are bound to arise with so many different personalities, needs and interests. On the other hand, if you’re facing the holidays without a loved one, you may find yourself especially lonely or sad.
Finances. Like your relationships, your financial situation can cause stress at any time of the year. But overspending during the holidays on gifts, travel, food and entertainment can increase stress as you try to make ends meet while ensuring that everyone on your gift list is happy. You may find yourself in a financial spiral that leaves you with depression symptoms such as hopelessness, sadness and helplessness.
Physical demands. The strain of shopping, attending social gatherings and preparing holiday meals can wipe you out. Feeling exhausted increases your stress, creating a vicious cycle. Exercise and sleep — good antidotes for stress and fatigue — may take a back seat to chores and errands. High demands, stress, lack of exercise, and overindulgence in food and drink — all are ingredients for holiday illness.
Tips you can try to head off holiday stress and depression:
Acknowledge your feelings. If a loved one has recently died or you aren’t able to be with your loved ones, realize that it’s normal to feel sadness or grief. It’s OK now and then to take time just to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
Seek support. If you feel isolated or down, seek out family members and friends, or community, religious or social services. They can offer support and companionship. Consider volunteering at a community or religious function. Getting involved and helping others can lift your spirits and broaden your friendships. Also, enlist support for organizing holiday gatherings, as well as meal preparation and cleanup. You don’t have to go it alone. Don’t be a martyr.
Be realistic. As families change and grow, traditions and rituals often change as well. Hold on to those you can and want to. But accept that you may have to let go of others. For example, if your adult children and grandchildren can’t all gather at your house as usual, find new ways to celebrate together from afar, such as sharing pictures, e-mails or videotapes.
Set differences aside. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Practice forgiveness. Set aside grievances until a more appropriate time for discussion. With stress and activity levels high, the holidays might not be conducive to making quality time for relationships. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
Stick to a budget. Before you go shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget. If you don’t, you could feel anxious and tense for months afterward as you struggle to pay the bills. Don’t try to buy happiness with an avalanche of gifts. Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make one big food-shopping trip. That’ll help prevent a last-minute scramble to buy forgotten ingredients — and you’ll have time to make another pie, if the first one’s a flop. Expect travel delays, especially if you’re flying.
Learn to say no. Believe it or not, people will understand if you can’t do certain projects or activities. If you say yes only to what you really want to do, you’ll avoid feeling resentful, bitter and overwhelmed. If it’s really not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
Don’t abandon healthy habits. Don’t let the holidays become a dietary free-for-all. Some indulgence is OK, but overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and schedule time for physical activity.
Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Steal away to a quiet place, even if it’s to the bathroom for a few moments of solitude. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
Rethink resolutions. Resolutions can set you up for failure if they’re unrealistic. Don’t resolve to change your whole life to make up for past excess. Instead, try to return to basic, healthy lifestyle routines. Set smaller, more specific goals with a reasonable time frame. Choose only those resolutions that help you feel valuable and that provide more than only fleeting moments of happiness.
Forget about perfection. Holiday TV specials are filled with happy endings. But in real life, people don’t usually resolve problems within an hour or two. Something always comes up. You may get stuck late at the office and miss your daughter’s school play, your sister may dredge up an old argument, your partner may burn the cookies, and your mother may criticize how you’re raising the kids. All in the same day. Accept imperfections in yourself and in others.
Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for several weeks, talk to your doctor or a mental health professional. You may have depression.

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We at BenefitsVIP know that the best efforts of dieting maintaining a healthy lifestyle throughout the year can easily be set back by a month of holiday overeating. There are ways to prevent that weight gain, though. This blog discussed (here) the connection between developing certain diseases and overeating, and how family culture can play a role in that development.

Greta Macaire of the Community Health Resource Center provides this helpful guide for avoiding post-feast tragedy:

The BenefitsVIP team wishes you a happy holiday.

1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight

2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.

3. Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.

4. Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

5. Eat until you are satisfied; not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

6. Be careful with beverages. Alcohol can lessen inhibitions and induce overeating; non-alcoholic beverages can be full of calories and sugar.

7. If you overeat at one meal go light on the next. It takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from one piece of pie!

8. Take the focus off food. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games or going on a walking tour of decorated homes.

9. Bring your own healthy dish to a holiday gathering.

10. Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating.
Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier:
• Gravy – Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.
• Dressing – Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.
• Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz. serving.
• Green Bean Casserole – Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
• Mashed Potato – Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.
• Quick Holiday Nog – Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.
• Desserts – Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

Enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.

Sodium is not just salt; any chemical listed in the ingredients with the word “sodium” counts, including sodium chloride (table salt).

Sticking with salt as sodium for now, though, take this picture into mind:

The average adult needs only about a tablespoons worth of sodium, but they often get twice as much

The average adult needs only about a tablespoon's worth of sodium, but they often get twice as much

You’ll know all you need to know about sodium after reading this impassioned Cooking Light article on CNN.com, written by a chef who had a sodium-induced heart attack. There are links to some great low-sodium recipes, too.

Winter months are here, and with them comes those annoying runny or stuffy noses and persistent coughs. The common cold is tough to avoid when the majority of activities are relegated to being indoors. Quarantine conditions would need to be implemented in the workplace to remove any chance of one of 200 very contagious viruses entering your respiratory tract and giving you a week of grief.

Adults average two to three colds a year, but that number goes up when they work around children. Despite the near-inevitability of getting sick, there are tried-and-true methods for reducing risk of catching a cold and decreasing the amount of true sick days taken during the season.

Hand washing is key. Most diseases enter the body when hands touch the nose or mouth. In addition to minimizing that type of contact, wash hands before and after eating (including snacks) and after bathroom visits. Use soap and warm water for a good 20 seconds. Hand sanitizers work well, too; during the cold season it is wise to carry a bottle of sanitizer around all the time.

Avoiding excessive fatigue and stress is also essential to preventing colds. Suffering from these symptoms is more likely to cause sickness than simply being exposed to the elements. Stay well-rested.

When you do catch a cold, do everyone a favor (including yourself) and stay at home, away from public places, keep warm and drink plenty of fluids. Tips for prevention of colds also work well for shortening the duration of colds.

WebMD provides extensive resources on the common cold, including home remedies, studies on treatments like zinc and Vitamin C, and the difference between a common cold and more dangerous influenza.

On that note: be sure to get a flu shot this year and every year to insure yourself against a potentially debilitating disease!

This new story in WebMD shows startling facts on the health situation in America. Diabetes runs rampant through our country and it puts a strain on healthcare. A new study shows that this is costing companies $174 billion a year in lost work days and claims costs.

With cases of diabetes up 90%, you can only expect healthcare to go up, unless you do more to protect yourself against this debilitating disease. Eat right, exercise and get regular check-ups to insure yourself against what could cause kidney failure, blindness and even death.