With a little time management and taking some time for you, there’s no reason this holiday season can’t be a breeze.

1. Make a To-Do List

When things seem overwhelming, make a list. Visualizing and organizing all of your tasks will help you see exactly what you have to do. You can then figure out a plan of action. Then, each time you complete one, cross it off! Once you your list diminish you will feel much better.

2. Workout

Working out is known to produce endorphins, which make us feel happy and relaxed. Aerobic exercise or weightlifting for at least 20 minutes a day will not only keep you feeling less stressed, but also keep you from packing on the winter weight. Pilates and yoga are also great ways to stay fit and keep you feeling calm. Don’t have membership to a gym, or feel like you don’t have enough time to workout? There are plenty of at-home exercises that you can do throughout the day wherever you are.

3.  Allow 15 Minutes of Me Time

Even if you’re on the run all day and want nothing more to crash as soon as you get home, resist. Take 15 minutes to sit down and relax. You can read a book or a magazine to help take your mind off the day. Even better, taking a relaxing bath or practicing mediation are great ways to unwind after a rough day. Allowing time for yourself is important to keeping you from feeling overwhelmed.

4. Just Breathe

The next time you’re waiting in line, dealing with screaming kids, or having problems with an annoying coworker, just stop and take a minute to collect yourself. Inhale, count backwards from ten, and smile. Keeping a positive attitude will make any situation better. Just remind yourself that the situation will pass and you can overcome anything.

Assistance Provided by Tori Thompson

Here are some tips to fuel the fire and reach your fitness goals.

Work out with a buddy and fulfill the need for companionship. Why it works? Numerous studies have shown that exercising with a friend helps to keep you motivated. It could be that you and your friend switch off days of feeling energized, and push each other on days when the other is not feeling so hot. If you feel responsible to another person, not only yourself, then you will be more likely to keep on going.

Create a contest and fuel the competitiveness. Why it works? It doesn’t matter if you are reaching toward a goal of beating yourself or winning a prize, either way you will be inclined to push yourself. Competition is human nature, and when used to your advantage, can be great for your health!

Be responsible to yourself; keep an online workout journal and fuel the autonomy. Why it works? Working out can be a stress reliever, mental health therapy, and a just be a way for you to just have some time for yourself. Buy yourself some new workout clothes or gear, and keep it in eyeshot to remind yourself of your goals and your commitment to yourself.

Most importantly have fun with your routine. Mix it up, find what works for you, and stay out of the exercise rut!

Assistance provided by Stephanie Horvath

A recent article from The New York Times (NYT) hypothetically, yet boldly explores the possible outcomes of decreasing the recommended salt levels in the dietary guidelines and/or public health officials forcing food companies to use less salt.

It all started with the anti-fat campaign in the ’80s and ’90s, when Americans would opt for “fat-free” products over regular for a healthier alternative and to prevent weight gain. The results? Dietary Guidelines revisions and the idea that the “anti-fat advice may have contributed to diabetes and obesity by unintentionally encouraging Americans to eat more calories” (NYT). And then there was smoking cessation which was successful but ended with a 15-pound weight gain per person.

“The harder the experts try to save Americans, the fatter we get” (NYT). The more we try to take away certain things that Americans have already adapted to, the more Americans count on food to take out their frustrations on. It’s our little way to rebel against something we can’t control…but that’s just it. Public health officials don’t need to get involved with how much salt we put in our bodies, we do.

3 Simple Ways to Reduce Sodium Intake (Without Feeling Deprived)

1. Eat out less. According to R&I, 87.2% of Americans are already eating out less. When you eat out, it’s hard to tell just how much salt is in your food. Not only does your sodium intake decrease, but so does the money you spend on dining out!
2. Know your numbers. Current Dietary Guidelines for sodium for individuals is less than 2300 mg of sodium per day (approximately 1 teaspoon). Be aware of just how much sodium is in the snacks and foods you eat. For example, for snacks, a good guideline would be to aim for snacks with less 300 mg sodium. Also, know your blood pressure levels since salt can raise blood pressure in some individuals.
3. Put…the salt shaker…down. If you’re willing, keep it away from the table. Considering the recommended sodium level, it’s so easy to add more salt than you need.

The more you know about your sodium intake and the more you apply it into your every day lives, the less of a need there will be for “salt-free” products…the healthier Americans will be!

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

1. Take a Step Back

Remember that the holidays are about sharing time with loved ones and, for many, celebrating your faith. Don’t let a long to-do list or gift shopping prevent you from making the most of the season. Make a promise to enjoy all that is wonderful about this time of year.

2. Stay Active

The holidays bring fat-laden and sugary temptations galore, from the hearty buffet tables at parties to the seasonal Hershey Kiss-filled candy jars at work. Increasing your calorie intake will translate to added weight. Stay extra active by taking a walk during your lunch hour, parking your car far away from the store entrance when you’re out shopping, or taking the stairs at the mall instead of the elevators.  Make sure you are at least as active as you regularly are. Be creative—play a few rounds of charades after dinner with your family.

3. Stick to a Schedule

Keep track of all your obligations in your planner or your Google Calendar. Schedule appointments with yourself to research or purchase holiday gifts. Set a budget and make a list of gifts you plan to purchase and compare prices online to find out where the best deals are. This will not only prevent last-minute impulse shopping, but will also keep your checkbook under control (and will keep the post-holiday stress at bay!).

4. Plan Your Calories

There are plenty of healthy recipe options for big family dinners. Planning ahead and checking out different resources, whether in cookbooks or on the Internet, will help you make the best choices for your waistline.

5. Give Back

Give toys to a collection drive, or donate canned foods to the local food bank, which are facing an increasing need during the holidays. Doing something extra for others is a good reminder to ourselves of all we’ve been blessed with, and sometimes that’s all we need to keep a bit of perspective during the holiday season.

What are you doing to stay stress-free this holiday season?