7 Tips to Beat the Post-Holiday Blues

by | Jan 3, 2014 | General Health | 0 comments

Depressed “It’s all over now, baby blue.” Bob Dylan may have been referring to the end of a love affair in that refrain, but it rings true for most of us after all the hoopla of the holidays. There is so much buzz, so much activity, during Christmas and New Year’s celebrations, that just the lack of action after January 1 is enough to cause some people anxiety, feelings of disappointment and depression.

If you’re one of those people who tends to succumb to the post-holiday blues, try simplifying your schedule and approaching the new year with a fresh anticipation of what’s to come. Rather than focusing on creating a set of resolutions or goals, choose one thing that you’d like to do differently or change about your life. Picking — and sticking to — one goal is easier than five or six.

In addition to simplifying your goals, here are some tips for boosting your energy, mental health, and overall outlook on life for the new year:

1. If your holiday schedule had you overlooking your support-group community, go back to your AA meetings or another group that will help you with addictions that might have been activated during the holidays. With the stress of Christmas and increased party attendance, several of my patients started drinking again. I have found this to be a common occurrence with those struggling with addictive behavior.

2. Assess the damage excessive holiday shopping did to your bank account and establish a new savings plan. Regaining a sense of financial control can boost your mental health and alleviate stress. If necessary, seek the assistance of a financial counselor or money manager.

3. Join a new health club or hire a trainer to get back in shape. If you found you gained a few pounds over the holidays, then embrace January as the time to take those pounds off. If you can’t afford a health club or trainer, get out and walk daily or walk up and down the stairs of your apartment house or office building. Exercise, even just 20 minutes several times per week, is one of the simplest ways to improve your mood and reduce anxiety.

4. If possible, plan a trip for January or February, and go to a place you haven’t yet visited. A change of environment does wonders for your mood and forces your brain to change. In my experience, just having to deal with new places can activate different parts of our brains, and patients often report that a change in scenery (or place) elevates their mood.

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Low Carb Avocado Series 5

by | Dec 27, 2013 | Low carb diet, Nutrition, Sensible Eating | 0 comments

Low Carb Avocado is a multiseries step by step pictured guide on how to create wonderful low carb dishes using avocado.

Here is the fifth series of compilation that will give your low carb diet more delicious and easy options to choose from.

Happy low carb cooking!

 

Avocado Tuna Melts

A perfect comfort food! Substituting bread with lettuce makes this dish low carbly and deliciously awesome.

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Nutrition Facts:

Energy 963.5 kcal

Protein 34.0 g

Carbs 11.5 g

Fiber 7.4 g

Fat 50.5 g

Water 158.0 g

 

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Bacon Avocado Rolls

A very easy appetizer. Creamy, crispy and deliciously awesome!

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Nutrition Facts:

Energy 420.6 kcal

Protein 23.7 g

Carbs 12.2 g

Fiber 4.1 g

Fat 31.6 g

Water 158.7 g

 

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Spiced Pork with Avocado Pineapple Salsa

Spice up your weeknights with this healthy and delicious pork dish with the perfect avocado and pineapple salsa on the side.

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Nutrition Facts:

Energy 258.9  kcal

Protein 19.3 g

Carbs 18.1 g

Fiber 4.1  g

Fat 12.8  g

Water 157.9 g

 

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Lemon Mackerel with Avocado Butter

This delicious mackerel and avocado recipe is great for a dinner party starter and is healthy too.

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Nutrition Facts:

Energy 952.6 kcal

Protein 59.0 g

Carbs 10.6 g

Fiber 4.3 g

Fat 75.7 g

Water 306.8 g

 

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Creamy Avocado Soup

A creamy , rich and quick chilled avocado soup that’s totally satiating.

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Nutrition Facts:

Energy 264.9 kcal

Protein 4.5 g

Carbs 13.3 g

Fiber 8.1 g

Fat 23.5 g

Water 150.7 g

 

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Fried Avocado Wedges

Deep-fried foods continue to be popular because they’re delicious. But instead of the usual, try something unusual and low carb, like these fried avocado wedges.

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Nutrition Facts:

Energy 2431.3 kcal

Protein 17.5 g

Carbs 13.3 g

Fiber 12.8 g

Fat 265.2 g

Water 78.1 g

 

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Avocado Ranch Dipping Sauce

An all-purpose delicious dressing that’s great for a composed salad or as a sauce for any meat or fish dish.

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Nutrition Facts:

Energy 82.5 kcal

Protein 0.5 g

Carbs 2.2 g

Fiber 1.4 g

Fat 8.4 g

Water 18.3 g

 

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Avocado Cauliflower Mash

A surprisingly delicious alternative to traditional mashed potatoes perfect for your low carb diet!

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Nutrition Facts:

Energy 515.7 kcal

Protein 6.2 g

Carbs 18.1 g

Fiber 9.4 g

Fat 49.5 g

Water 232.0 g

 

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Shrimp Scampi with Avocado

A really simple yet delicious shrimp dish with the distinct taste of the avocado making it even tastier.

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Nutrition Facts:

Energy 411.2 kcal

Protein 15.9 g

Carbs 13.4 g

Fiber 6.8 g

Fat 27.3 g

Water 257.9 g

 

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Tuna with Creamy Avocado Sauce

The avocado works wonderfully in this recipe to create a sauce so creamy and thick that compliments well with the tuna.

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Nutrition Facts:

Energy 638.2 kcal

Protein 99.2g

Carbs 5.1 g

Fiber 1.7 g

Fat 25.1 g

Water 74.1 g

 

Click here

 

Watch out for more delicious low carb avocado dish on our next series.

10 Foods That Can Soothe Stress And Stop You From Comfort Eating

by | Dec 20, 2013 | General Health | 0 comments

Chocolates The path to healthy eating is an easy one – don’t eat too much or too little, and choose the right types of foods for your body.

Translating that into reality is something different altogether.

For some of us, our relationship with food is more than just an activity to fuel our body – it can be deeply entrenched in how we view the world, react to it and how we view ourselves.

Psychologist Dr Susan Albers, who has just published Quit Comfort Eating has written a very easy-to-follow book about the subject. She says: “Some of the smartest people I know overeat. They are successful in business, responsible , and creative. They know what a healthy lifestyle looks like: more fruits and vegetables, fewer processed foods, regular exercise.

“My clients have asked one question over and over again: How can I know how to eat well and not be able to do it? To give you a hint, more often than not it’s a feeling or emotion that lies in the gap between your decision and your actions.”

Stress can be a big contributor to why we make poor decisions with food. In this extract, we present the top 10 foods from the book that help buffer the negative effects of stress: Click here

Stress: Your Worst Enemy

by | Dec 19, 2013 | General Health | 0 comments

StressDue to stress, many of us have endless conversations that go on in our heads and keep up us at night:
“Should I do this or that?”
“I wish I had not said that”
“How do I deal with this difficult person?”
“If only… ”
And on and on and on…

Excessive internal dialogue can drive us crazy and become our own worst enemy.

I am sure you have heard many times that even if we don’t have control over where we are born, who our family is, and many outside circumstances, we still have power over our thoughts and how we play the deck of cards we have been dealt. Easier said than done!

We all want to be kind, loving, diplomatic and harmonious, but when faced with stressful situations, anger or frustration can flare up inside and the internal dialogue goes into full gear.

Your Self: Friend or Foe?

Two of my favorite verses in the Bhagavad-Gita are:

Let a man raise his self by his Self, let him not debase his Self; he alone, indeed, is his own friend, he alone his own enemy. (6:5)He who has conquered his self by his Self alone is himself his own friend; but the self of him who has not conquered his self will behave with enmity like a foe. (6:6)

There are different levels of our self — the active, surface thinking level of our mind, the deeper level of our feelings, and then the most peaceful level of our being. We can experience this most silent level of our being by transcending through meditation.

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Get Off the Treadmill: 8 Ways to Stay Postive in the Holiday Season

by | Dec 16, 2013 | General Health | 0 comments

Christmas Stop spinning! This post is about how to enjoy the holiday season despite being sober! (Oops, I meant sane!)

No one could convince me that the world is not spinning faster! Time really has sped up, and I seem to be working harder than I ever have before. Feeling overwhelmed is a pretty common situation – unless I consciously make an effort to stop spinning.

We all seem to be going faster and faster and faster — until we collapse exhausted into bed at night and then we can’t sleep cos our brains are still spinning!

How can you stop “spinning” on a daily basis? This is especially useful in the lead up to the holidays.

1. Stop!

Firstly, check to see if you are rushing at this moment — and ask yourself why. And if there really is no real reason to rush or value in rushing then stop it! Slow your thinking down; walk slower; take a deep breath; stop and smell a flower or do anything that brings your focus totally into this moment. You can read more tips on achieving inner peace here.

2. Look

Become really present by noticing, in detail, everything that is around you! Or pick one thing — like a bush or tree nearby and notice it’s color; it’s shape; describe to yourself in detail it’s precise dimensions and features. Doing this helps to center you and bring your attention back to the present. There is no point in bringing fear from the past into the present, nor is there value in ruining the future with fears of things that have not even happened yet! Being present right now and focusing on the immediate task at hand is very relaxing. Practicing this type of reverence allows you to see the good in everything, to see the spiritual side of things and recognize the amazing nature of everyone and everything and how it all connects.

3. Make Lists

Be wary of what story you are telling yourself about what is coming up in the future — including the holidays. I know there are so many things to organize and prearrange as I have been going through that whole process! I find making lists helps me free up brain space and not be obsessed with what food I have to buy, who is going to sleep where, which days the shops are open in case I need more food etc. Then I make schedules to help me rest my brain activity a little more! I seem to be able to let things go mentally when I know they are written down. Writing them in my iPhone helps a lot so I don’t then fret about where I put that piece of paper with the list one it!

4. Be Aware

Keenly observe your thinking about everything! Especially people — this includes your relatives who will be at holiday events. Catch yourself the moment you are not thinking something kind or positive. Immediately find something positive or kind to replace any judgement or negativity. It’s an awesome technique and sounds easier to do than it is initially — but once you develop the habit of acting with compassion and grace, your life will change! Also, ask yourself, “How useful is it for me to think or believe this?” If it’s not very useful — if it causes you more stress — change your thinking! You can. It’s a choice.

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