If the panic and dread of holiday stress is already beginning to creep into your thoughts, the following strategies may help keep the stress out, so you can keep that holiday sparkle in your eyes!
Part of the stress associated with the holidays can be remedied by keeping yourself in good health with healthy foods and habits. Try these tips:
- Don’t fall into the trap of “saving calories” by not eating a meal, so you can enjoy more holiday foods later in the day. Studies show this strategy just doesn’t work.
- Do eat smaller portions, but balanced meals for breakfast, lunch and dinner. Include low-fat protein (fish, nuts, legumes, chicken, eggs), nourishing whole grains, leafy greens, sweet peppers and other brightly colored vegetables as well as fruits. These foods contain stress-fighting nutrients such as B-vitamins, Vitamin C, calcium and magnesium.
- Get enough sleep. According to the National Sleep Foundation, most adults require between seven to nine hours of sleep to meet their basal needs for good health. Individual needs may vary based upon sleep quality, general health, activity level and sleep deficit recovery. Consuming alcohol may make a person feel tired initially, but studies indicate alcohol may not be ideal for restful sleep. Go easy on the alcohol at holiday gatherings, or for best results go for non-alcoholic choices.
- Limit caffeine. It can increase heart rate and anxiety, but also may reduce absorption of stress-fighting nutrients like iron and magnesium.
A growing trend is serving fun and delicious “mocktails” at social events. Made from sparkling fruit juices and other flavoring ingredients that may or may not imitate a traditional cocktail, mocktails even offer a health advantage by providing great taste without the calories from alcohol, added sugars and sodium. Try these sparkling combinations at holiday gatherings this year:
Fuzzy Pear
Serves 2 (6 ounces each).
All you need:
- 8 oz Kristian Regàle Sparkling Pear Juice
- 4 oz Izze Sparkling Peach juice beverage
- Fresh nectarine or peach wedge and mint leaf for garnish, if desired
All you do:
- Combine sparkling pear juice and sparkling peach beverages in a cocktail shaker and mix gently.
- Pour into an 8-ounce stemmed champagne glass or holiday tumbler. Garnish the rim with a nectarine or peach wedge and mint leaf. Serve immediately.
Nutrition facts per serving: 60 calories, 0g fat, 5mg sodium, 15g carbohydrates, 0g fiber, 15g sugar, 0g protein.
Source: Hy-Vee dietitians and chefs.
Mocks”Cow” Mule
Serves 2 (6 ounces each).
All you need:
- 8 oz ginger beer
- 4 oz Izze Sparkling Grapefruit juice beverage
- Fresh lime, sliced 1/2-inch thick and cut into wedges
- Lime wedge for garnish, if desired
- Ginger sugar* for garnish, if desired
All you do:
- In a cocktail shaker combine ginger beer and sparkling grapefruit beverages.
- Squeeze 1 or 2 wedges of lime (to taste) into the shaker. Gently mix contents to blend.
- Pour into an 8-ounce holiday tumbler. Garnish the rim with ginger sugar and a nectarine or peach wedge and mint leaf. Serve immediately.
To make ginger sugar: Combine 2 tablespoons sugar with 1 tablespoon ground ginger. Apply ginger sugar to rim of tumbler by moistening rim with a lime wedge, then dusting sugar mix over rim so it sticks.
Nutrition facts per serving: 70 calories, 0g fat, 5mg sodium, 10g carbohydrates, 0g fiber, 6g sugar, 1g protein.
Source: Hy-Vee dietitians and chefs.
The information is not intended as medical advice. Please consult a medical professional for individual advice.