How to Have A Stress-Free Holiday Season

How to Have A Stress-Free Holiday Season

Happy November!!

It’s here. We’re officially heading into one of the busiest times of the year!

Before everything ramps up … let’s take some time to get prepared NOW.

A little bit of effort now will help you cruise through the holidays without the stress.

It all starts with taking care of YOU.

When life gets hectic, one of the first things to drop off our to-do lists is our self-care routine. Which is ironic, since taking a little time for yourself each day will help you do everything else better.

Here are some tips to stay ahead of the game:

1. Try to make a simple meal plan each week during the holidays, so you can avoid too many on-the-go meals. Holiday treats are notoriously high in salt, fat, and sugar, which will just leave you feeling bloated and awful.

But more importantly, eating sugary foods affects the good bacteria in your gut (that helps you fight off cold and flu viruses), which obviously can have a negative impact on your immune system. It also inflames the delicate gut lining. It will cause glucose (blood sugar) spikes followed by insulin spikes, which is pro-inflammatory.

What are some easy meals you can throw together at the last minute? My go-to’s are turkey burgers and veggies, scrambled or hard-boiled eggs (yes, even for dinner!) and sweet potato, pre-roasted veggies with some grilled chicken.

2. Don’t compromise on your exercise time. Keep your immune system happy and get in at least 30 minutes of moderate exercise (like a brisk walk) most days of the week.

One study found that women who walked for a half-hour every day for a year had 50% fewer colds than those who didn’t. That’s because regular walking appears to lead to having more infection-fighting white blood cells.

Not only that, but exercise can help you fight stress. When you work out, your body releases more feel-good, mood-boosting hormones.

3. Make a list (or two!). If you have a hectic holiday schedule, start planning NOW so you can do as much ahead of time as possible. Running around at the last minute trying to get everything done is the absolute worst!

Put together a checklist of everything you have to do, and then do it (even better, delegate it!).

4. Relax. Make time for family and friends and enjoying old traditions or making new ones.

Let go of expectations of how you think things “should” go and enjoy them as they are! It’s often the things that happen out of the ordinary that we look back on with a smile.

If you’re going to be alone or working over the holidays, make time to mark the occasion! Watch a movie, eat a special meal, or treat yourself to a spa session.


RECIPE

Homemade Chai Tea

Ingredients

8 cups Water
5 servings Cinnamon Stick
2 tbsp Cardamon Seeds
2 tbsp Whole Cloves
1 1/2 tsp Black Peppercorns
2 tbsp Ginger (peeled and thinly sliced)

Directions

Combine ingredients together in a large pot and simmer. Let simmer for 15 minutes and then strain. Serve. Add milk and honey (optional). Enjoy

Keep an eye on your inbox, because I’ve got great recipe ideas and stress-free holiday tips coming your way over the next few weeks.

I’ve also got something special coming up…

To your radiant health, with love

Dr. Ilona

PS! If you would like to receive more information on how to create healthier holidays join our Facebook group, the amazing sisterhood.

Five Reasons Why Vegetable Oils are Bad for Our Health

Five Reasons Why Vegetable Oils are Bad for Our Health

From soap making to our plates…

Hi…

Can you guess what I am talking about?

Let me give you some more hints. The American Heart Association recommends them. Maybe even your doctor told you also to use them for cooking as part of a heart healthy lifestyle.

I am sure by now you know I am talking about industrial seed oils such as: canola, soybean, corn, sunflower, cottonseed, safflower, etc.

Latest researches are indicating they are not as healthy as it was thought. They are harmful for our bodies, making us sick.

Let’s go back into history briefly. Industrial seed oils were used originally in the soap making process.

The question is how did they end up on our plates?

Proctor and Gamble came up with the idea to create a new type of soap by using vegetable oils. That was cottonseed oil. It was known as a toxic waste in the industry. In the process of soapmaking they   discovered that the oil could be changed via a process of hydrogenation, turning it into a solid cooking fat resembling lard. That is how oil classified as toxic waste ended up on our plate.

The price we pay today for that is epidemics of chronic inflammation, obesity and chronic diseases. Of course, vegetable oils are not the only cause; diet rich in highly processed carbohydrates, toxic laden food, lack of exercise and lack of sleep are also contributing factors. Keep reading….

Five reasons why vegetable oils are bad for our health.

  1. They raise Omega-6 fatty acid levels, changing the Omeag-6 to Omega -3 ratio.
  2. They are unstable and oxidize easily
  3. Contain harmful additives
  4. Derived from GMO crops (soy, corn, sunflower etc.).
  5. When repeatedly heated, even more toxic byproducts are created.

This is what we know so far.

  1. Omega-6 fatty acids are pro-inflammatory (via arachidonic acid; including Prostaglandin E2 and Leukotriene B4. Omeag-3 fatty acids such as ALA, EPA, and DHA act anti-inflammatory. For maintaining optimal health Omega-6 and Omega-3 has to be in balance. The ancestral ratio was 1:1. Today, with the SAD diet 10:1 or even 20:1. This imbalance is causing chronic inflammation that contributes to many chronic diseases.
  2. Vegetable oils are very unstable and oxidize easily upon exposure to light, heat and chemicals. Under those circumstances two harmful substances are being created: trans fats and lipid peroxides. Known to cause heart disease, diabetes and harmful effects on DNA, proteins and cell membranes.
  3. They are full of additives. Since the vegetable oils are unstable synthetic antioxidants are added to prevent oxidation and turning rancid. Unfortunately, the synthetic antioxidant (BHA, BHT, TBHQ) have many side effects (endocrine disrupting, immune-disrupting and carcinogenic).
  4. They come from GMO plants (another long conversation).
  5. When repeatedly heated more toxic byproducts are being created.

How vegetable oils are making us sick?

Vegetable oil consumption is associated with many health problems.

  1. Asthma
  2. Autoimmune disease
  3. Mental health and cognition
  4. Obesity and diabetes
  5. Heart disease
  6. IBS and IBD
  7. Inflammation
  8. Infertility
  9. Osteoarthritis

How to avoid them?

Simply get rid of bottles of canola, corn, cottonseed oils in your kitchen and don’t eat processed food.

Oils you should be using in your household:

  1. Extra virgin olive oil
  2. Coconut oil
  3. Butter and ghee (grass fed)
  4. Pasture lard and tallow
  5. Duck fat

PS!! Make sure to incorporate plenty of healthy fats from whole foods into your diet. Soaked and sprouted nuts, avocado, wild-caught fatty fish, coconut, grass fed meats, organ meats, wild game are great sources.


RECIPE

Black Olive Salsa
Serves 2-4

  • 1 tbsp olive oil
  • 1/2 cup white onions, chopped
  • 1 14 oz can salt-free diced tomatoes
  • 2 tsp raw honey
  • 2 large cloves garlic, chopped
  • 2 tsp dried oregano
  • 10-12 black olives, drained and chopped
  • 1/2 – 3/4 cup fresh pineapple cut into 1/2 inch pieces
  • Sea salt and black pepper to taste
  • Vegetable chips, Organic corn chips, Cassava flour chips etc.
  • Optional: 1 cup leftover roast chicken, chopped or canned tuna (drained and rinsed) or canned, cooked Chickpeas (Garbanzo beans, drained and rinsed)

Sauté the onions with the olive oil in a medium frying pan until slightly translucent. Add the tomatoes, honey, garlic, and oregano. Continue to cook on medium heat. If using, add the chicken or tuna or beans and cook until juice has evaporated. Remove from the heat and add the olives and pineapple. Season to taste with sea salt and pepper.  Place the mixture in the center of a plate and place the chips around it.  Serve while still warm.

Tips:

  • If the pineapple in the recipe does not appeal to you, then eat if just before the meal or just after to get the digestive benefit. Mango or papaya will also work in this recipe.
  • Use vegetables chips, organic corn chips, cassava flour chips etc.
  • If you want to consume some raw garlic, then only use one clove while cooking and add the other when the mixture has finished cooking on the stove, at the same times as the black olives and pineapple.
  • Olives are green first and then ripen to become black olives
  • You can make your own vegetable chips by cutting vegetables and dehydrating them.

 

To your radiant health, with love

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