It’s that time of year again. Shopping crowds, end-of-the-year work assignments, party commitments and family gatherings threaten to pull you apart at the seems. Finding time to unwind and relax seems nearly impossible. But it’s important to take time to relieve some stress so that you can enjoy the holiday season. Here are a few ways to reduce the pressure and increase the pleasure.

Plan ahead. Take a few minutes to make a list and you can save yourself multiple trips to the same store. If you know you’ll be too busy to cook during the week, make some freezer meals over the weekend that you can just toss in the oven when you get home. Not only will you have hot dinners, but you’ll have lunchtime leftovers, too. It may seem counterintuitive to spend what little time you have planning, but it turns out planning can actually save you time.

Utilize your crock pot. Now’s the season for stew, soups, and other hot meals. What better way to make them than in a crock pot? Dinner will be ready when you walk in the door.

Exercise. It’s important, especially now. Saving time by cutting out physical activity will only decrease your energy level. If you make time for exercise, you’ll naturally reduce stress, improve your mood, and increase your energy and alertness throughout the day. All the better to tackle those long shopping sprees and late night baking marathons.

Eat, and eat right. It’s tempting to depend on fast food and quick, high-calorie snacks to save time and power you through your task list, but in the end, this will only leave you feeling tired and worn out. Instead, make sure to boost your body’s energy by eating well-rounded meals including protein, complex carbohydrates, fruits & vegetables, and healthy fats. And eating well now will help to balance out the occasional splurge when the pies and cookies come calling.

Get enough sleep. The first thing to go when we’re overwhelmed with life’s tasks is generally sleep. Unfortunately, a lack of sleep makes our waking hours less productive and more stressful. Try to get at least 7 hours of sleep each night. If that’s not possible, do your best to get as much rest as you can. You’ll find that the crowds are more tolerable and your to-do list gets done more efficiently when your body and mind are well-rested.

Share the load. Delegate some of your responsibilities to those around you. Ask the kids to contribute more to household chores. Barter with friends and neighbors for child care, gift wrapping, grocery shopping and anything else you can think of.

Take a time out. Whether it’s five minutes before bed to stretch, or 30 minutes after dinner to soak in a hot bath, you have to make time for yourself. When you’re relaxed, you’ll be more productive, get better sleep and enjoy your day more.

Don’t let the holiday season drag you down when you should be feeling light and lively! Use one or all of these strategies, or use whatever works for you when you find yourself facing stressful situations, and you’ll find yourself enjoying the lights, the sounds, the tastes and the smells around you in no time!Š

"Eat well. Live well. Be well."

The holidays are always a challenge when you’re trying to stick to health and fitness goals. With buffets and baked goods tempting you at every turn, it can be easy to let your exercise routine and your eating habits slip into oblivion. But here are a few simple tips for making your Thanksgiving a little less damaging:

• Get active. Take an early morning walk before the bustle of the day starts. You’ll burn extra calories–and relieve some holiday stress.
• Cook with light ingredients. If you’re in charge of meal preparation, use this responsibility to your advantage. You’ll find most people won’t notice if you replace high-calorie, high-fat ingredients with lighter versions or replacements.
• Eat. Don’t avoid eating throughout the day in order to save calories for the big meal. Holding out like this will only ensure overeating when the turkey is finally served. Instead, eat a healthy breakfast (and a light lunch if dinner will be later in the day).
• Choose wisely. When the hors d’oeuvres come calling, skip them altogether to save room (and calories) for the meal. Or choose healthier options, such as veggie crudites, to take the edge off your hunger.
• Don’t be afraid to fill your plate. Just use a smaller one. And don’t deprive yourself of your favorite foods just because they may be high in calories. Feel free to eat whatever you’ll enjoy the most, but take smaller portions and don’t even bother sampling the dishes that you know aren’t your favorites.
• Stick to white meat. Breast meat has fewer calories and fat than dark meat.
• Share your dessert. Instead of eating that whole piece of pecan pie with a big scoop of ice cream, split it with your Aunt Betty. You’ll get to savor the sweet treat but you won’t be tempted to overindulge. And you’ll avoid that traditional overstuffed feeling.

However you choose to enjoy your Thanksgiving this year, make sure to take time for friends and family. The food will seem less important if you’re more focused on the people and the conversation.

Happy Thanksgiving!

"Eat well. Live well. Be well."

Here’s another round of great ideas for healthy carry-out options, straight from your own kitchen. When you’re in the mood for a fantastic deli sandwich, but can’t find the calories—or the cash—in your budget for a cold-cut splurge, fret no more. These healthy yet tasty versions of some of your sandwich favorites will spare your wallet and keep your diet on track.

Curry Chicken Salad

Serves 2

4 oz. cooked chicken breast, shredded or cubed
3 Tbsp. light or fat-free mayonnaise
1 stalk celery, chopped
1 Tbsp. onion, chopped
2 tsp. curry powder, or to taste
2 leaves Romaine lettuce
4 slices tomato
4 slices light whole-grain bread

Mix the chicken with the next four ingredients. Divide evenly between two slices of bread. Top each with one lettuce leaf, 2 slices of tomato and another slice of bread.

Open-faced Turkey Rueben

Serves 2

2 slices light rye bread
6 oz. thinly sliced deli turkey
1 cup sauerkraut, drained
4 Tbsp. light or fat-free thousand islands dressing
2 slices light Swiss cheese, 1 oz. each

Layer half the ingredients on each slice of bread in the order listed. Place sandwiches under a broiler for about 5 minutes, until cheese is melted, bread is toasted and meat is warmed.

Tuna Melt

Serves 2

1 can tuna, drained
2 Tbsp. light or fat-free mayonnaise
1 Tbsp. mustard
1 Tbsp. sweet pickle relish
1 Tbsp. chopped onion
2 tsp. Old Bay seasoning
Black pepper to taste
2 slices light Muenster cheese, 1 oz. each
2 light English muffins (preferably whole grain), split

Split the English muffins and place on a baking sheet covered with foil. Mix the tuna with the next six ingredients. Divide the tuna mixture evenly over the four muffin halves. Top each half with half a slice of the cheese. Bake in the oven at 350 degrees until the muffins are toasted, the tuna is warm and the cheese is melted (approximately 5 minutes).

Egg Salad

Serves 2

6 eggs, hard boiled
3 Tbsp. light or fat-free mayonnaise
2 Tbsp. chopped onion
Salt and pepper to taste
2 leaves Romaine lettuce
4 slices tomato
4 slices light whole-grain bread

Peel and chop two whole eggs. Remove yolks from the remaining eggs and chop the whites. Mix the eggs with the mayonnaise, onion, salt and pepper. Divide evenly between two slices of bread. Top each with one lettuce leaf, 2 slices of tomato and another slice of bread.

(Deli-icious recipes from the kitchen of Ami Spencer. Copyright 2006)

"Eat well. Live well. Be well."

We’ve all seen the commercials reminding us that our cholesterol levels aren’t just determined by what we eat. It turns out genetics play a large roll, and medication may be necessary to treat high cholesterol in the end. But that doesn’t mean we shouldn’t do what we can to improve or maintain healthy cholesterol levels.

Cholesterol that’s found in the blood comes from both dietary intake and liver production. The liver produces cholesterol because our bodies need it. In the right levels, cholesterol is not a bad guy. It is used by our bodies to make cellular membranes and helps with hormone production. Where things often go wrong is when we take in too much dietary cholesterol for our livers to break down and get rid of.

When there is too much LDL cholesterol (“bad” cholesterol) in our blood, it can build up in the artery walls and cause hardening or blockage, which can lead to heart attacks. In addition, when we have low HDL cholesterol (“good” cholesterol) levels, our bodies will have a harder time removing LDL cholesterol from our arteries and transporting it to the liver for breakdown and disposal. The only way to know your cholesterol levels, and whether or not you’re at risk for heart disease, is to get tested by your doctor. There are no physical symptoms of high blood cholesterol, and you can’t assume that because you’re healthy, young, or physically active you don’t have high LDL or low HDL levels.

Still, there are several lifestyle changes that can improve your chances of maintaining healthy levels of LDL and HDL cholesterol. Many of these changes are highly recommended by doctors as a first course of treatment if you are diagnosed with unhealthy blood cholesterol levels. Often, making even a few small changes can improve your levels and reduce your risk for heart disease. And if you have healthy levels of cholesterol already, but aren’t following these recommendations, making the following changes could decrease your risk for developing unhealthy cholesterol levels in the future.

Decrease your saturated fat intake. Saturated fat is suspected to stimulate the liver’s production of cholesterol. Reducing your intake of dietary fat, particularly saturated fat, can limit the liver’s cholesterol production to only what the body needs to perform its daily functions.

Maintain a healthy weight. If you are overweight, decreasing your weight can improve your LDL levels. If you are currently at a healthy weight, take whatever steps necessary to maintain that weight, which in turn could decrease your risk for high cholesterol.

Increase your fiber intake. Research has shown that a diet high in soluble fiber, found in foods such as oatmeal, beans and citrus fruits, can decrease blood cholesterol levels.

Increase physical activity. Getting more physical activity can decrease weight, which can help improve your LDL levels. In addition, regular exercise has been found to increase HDL levels, which can assist in removing LDL from your blood.

Stop smoking. Smoking works against the other positive lifestyle changes. It can decrease HDL levels, and increase your risk for blood clots.

While lifestyle changes are a first line of defense and can be extremely important in improving your cholesterol levels and decreasing your risk for heart disease, remember that they may not be enough. Consult with your doctor regularly to determine if there is a need to use medication in order to control your cholesterol. But know that even with drugs, it’s important to maintain a healthy lifestyle to keep your cholesterol levels in check.

"Eat well. Live well. Be well."