8 Ways to Beat the Holiday Blues

Eight Ways to Beat the Holiday Blues

by MARELISA

It’s the holiday season; a time for cheer and joy.

However, it can also be a time of stress–chaotic shopping malls filled with harried shoppers–, feelings of loss–remembering loved ones who are no longer with us–, and disappointment–not being able to afford the items we see displayed all around us.

Around this time of year many people come down with the holiday blues. Fortunately, there are many ways to lift your spirits and enjoy the holiday season, regardless of the circumstances you might be currently facing. Below you’ll find eight ways to beat the holiday blues and get into the swing of the holidays.

1. Alter your image of the “ideal Christmas”. Many people create a picture in their minds of what the “ideal Christmas” (or holiday) looks like. More often than not, this vision is probably based on idealized memories of childhood Christmases. Then, when they can’t reproduce this vision, they feel dissatisfied with their current reality.

Also, a lot of people feel that the holiday season has to be perfect; and, of course, perfection is unattainable. Forget the images you have in your head of a “Norman Rockwell Christmas” and be honest with yourself about what you can realistically achieve during the holiday season. Be kind to yourself and remember to set achievable goals. For example, avoid the following:

• Don’t commit to cooking a seven-course Christmas dinner for fourteen people all by yourself.
• Don’t accept every holiday party invitation that you receive when you’d rather spend some alone time with your spouse.
• Don’t feel that you have to get a present for your cousin three times removed whom you haven’t seen in the past five years.

You need to pace yourself, stick to your budget, and get enough rest.

2. Do something creative and flow-inducing that’s holiday-related. I’ve written about the state of flow before–a state in which you’re fully immersed in the activity that you’re carrying out–, and how it’s conducive to happiness. Doing something creative is a great way to enter the flow state. Here are some examples of creative activities you can carry out for the holidays:

• If you enjoy writing, brainstorm a list of words that remind you of the holidays and write a short story using as many of those words as you can. Some words you can use are the following: snow; tinsel; presents; bells; angels; Santa Claus; family; ornaments; turkey; tree; cinnamon; carols; red and green; manger; winter; glitter; star; reindeer.
• Also for writers, write an acrostic poem using the word “Christmas”, or another holiday-related word. (An acrostic is a poem in which the first letters of each line spell out a word or phrase.)
• If you enjoy music, compose a holiday song, make a video of you singing it, and put it up on YouTube (here’s one that one of my readers made).
• If you enjoy drawing, make your own holiday cards.
• If you enjoy cooking or baking, make Christmas cookies or try a new recipe to make on Christmas Eve.

There’s lots of ways to get creative during the holidays.

3. Every day in December, practice a random act of kindness. Doing good for others is something else that’s associated with happiness. A great idea is to create an advent calendar of random acts of kindness: every day you uncover a kindness “task” that you have to perform on that day. I found two examples online:

• Here’s an example of a Random Acts of Kindness Calendar, with ideas such as these three: call someone who’s alone; hold the door open for someone; offer to help someone who looks like they’re in need of assistance.
• This blog has a virtual advent calendar on it, with a random act of kindness for each day.

There are many ways you can help others during the holidays, such as gathering toys your kids no longer play with and donating them to children who would otherwise not get any toys for Christmas. You can also put together a basket filled with all the traditional staples of a Christmas dinner and take it to a family that’s going through a rough patch. Or simply help an elderly neighbor put up her Christmas lights.

4. Spend time with loved ones. Another key aspect of happiness is strengthening your relationships with those people that are important to you. You may not be able to afford to get your loved ones expensive gifts this holiday season, but you can spend time with them. Here are some ideas on things you can do:

• Host a Christmas movie marathon and invite your best friends in the whole world. Watch movies such as “Miracle on 34th Street”, “It’s a Wonderful Life”, “A Christmas Story”, “How the Grinch Stole Christmas”, “A Charlie Brown Christmas”, and so on. Make it a potluck.
• Offer to baby-sit your nieces and nephews so that their parents can go out and get their holiday shopping done. Of course, what this actually translates to is getting to spend time with the little urchins. Take a Christmas Activity book with you, and you’re all set.
• Have a gift wrapping party: get together with your siblings, make some wassail–which is just a fancy name for holiday punch–, put on some Christmas music, and get to  work wrapping presents.

5. Find DIY alternatives. Make your immediate surroundings as beautiful and comforting as you can. Who cares if you can’t afford the ornaments you see in fancy magazines or in expensive stores! Make your own ornaments:

• Have you ever thought of using seashells to make Christmas ornaments? Here’s a tutorial that will show you how: Seashell Christmas Ornaments.
• In addition, you can use cookie cutters to make ornaments.
• There’s also the traditional stringing of popcorn and cranberries.

At the end of the day you’ll probably appreciate these ornaments even more than store-bought ones, since you made them yourself. Studies show that we value objects that we build more than objects we simply possess (source). In addition, if you make the ornaments with your kids you’ll be creating memories with them.

Think of this quote by Gladys Bagg Taber:

“Best of all are the decorations the grandchildren have made, fat little stars and rather crooked Santas, . .”

6. Focus on what’s good this holiday season. Dr. Tal Ben-Shahar teaches a course at Harvard University on “Positive Psychology” which, at its height, was the university’s most popular offering. One of the happiness tips he offers is to keep in mind that being happy is mostly dependent on our interpretation of the events going on around us.

In addition, Daniel Gilbert, author of “Stumbling on Happiness” , reminds us that reality is a movie being generated by our minds. That is, barring extreme circumstances, our level of well-being is determined by what we focus on and on how we choose to interpret events.

So, instead of focusing on Christmas traditions that you won’t be able to celebrate this holiday, for whatever reason, concentrate on creating new traditions instead. Here’s a few ideas:

• Go to the local church holiday play.
• Attend a Christmas costume party in which the proceeds from ticket sales go to a children’s charity (everyone dresses up as Santas, elves, candy canes, and so on).
• Have the youngest member of the house ring a bell on Christmas Eve as everyone goes to bed to signal to Santa that he can come now.
• Every day in December read a Christmas-themed book to your kids.

7. Go through the motions. Taking action is one of the best ways to beat the blues. Make a list of twenty Christmas activities that you enjoy and make yourself participate in them. Here are some things that might make it onto your list:

• Go out for a drive at night and look at all of the Christmas lights.
• Listen to your favorite Christmas Carols, such as: “Jingle Bells”, “Oh Come All Ye Faithful”, “I’m Dreaming of a White Christmas”, “Oh Tannenbaum”, and “Deck the Halls”.
• Decorate your Christmas tree and then have a moment of tree appreciation; sit on the couch with a cup of hot cocoa, just admiring the tree.
• Include eating your favorite holiday foods on the list (for me that would be tamales, ham, and turkey).

Don’t wait to be in the Christmas spirit before you participate in these activities. Instead, use these activities in order to get yourself into the Christmas spirit.

8. Shift your perspective. Instead of  focusing on the consumerist aspects of Christmas, think of what the holidays are really about. Remember what the Grinch discovered: “Maybe Christmas doesn’t come from a store. Maybe Christmas, perhaps, means a little bit more.” You can even make yourself a little sign so that you don’t forget.

57 Little Things You Can Do To Be Happy and Successful

57 small things you can do every day to be happier and more successful

Geoffrey James, Inc.

• 1. Assume people have good intentions.

  Since you can't read minds, you don't really know the "why" behind the "what" that people do. Imputing evil motives to other people's weird behaviors adds extra misery to life, while assuming good intentions leaves you open to reconciliation.

  2. Avoid using negative words.

  Stop using negative phrases...such as "I can't," "It's impossible," or "This won't work." Stop using profanity, too. What comes out of your mouth programs your mind. When you talk trash, you're transforming your brain into trash.

  3. Avoid spending time with stressed-out people.

  You may not realize it, but your physiology is programmed to mirror the physiology of those around you. In other words, you can "catch" stress from other people. So although it may not be possible to avoid stressed people all the time, avoid them as far as possible.

  4. Begin each day with expectation.

  If there's any big truth about life, it's that it usually lives up to (or down to) your expectations. Therefore, when you rise from bed, make your first thought be, "Something wonderful is going to happen today." Guess what? You're probably right.

  5. Breathe more deeply.

  Breathing deeply calms you down but, more importantly, it helps ensure that plenty of oxygen is getting into your lungs and into your blood stream, where (among other things) it helps your brain work more efficiently.

  6. Celebrate more frequently.

  The small and large successes and accomplishments in your life deserve recognition. It's a mistake to head straight for the next task or the next goal without celebrating, even if it's only patting yourself on the back.

  7. Daydream more frequently.

  The idea that daydreaming and working are mutually exclusive belongs back in the 20th century. It's when you let your thoughts wander that you're more likely to have the insights that will make you both unique and more competitive.

  8. Decide that you MUST achieve your goals.

  When you approach a task that leads toward your goal, never start out by saying, "I'll try...." When you use that phrase, you're giving yourself permission to fail. Instead, phrase your action in terms of "I will...!" or "I must...!" No wiggle room allowed.

  9. Define "failure" as "failing to take action."

  

  Ezra Shaw / Getty Images

  Regardless of your goals and milestones, you don't have control over anything except your own behavior. Redefining failure as "failing to take action" puts failure (and therefore success) within your control.

  10. Deflect partisan conversations.

  Arguments about politics and religion never have a "right" answer but they definitely get people all riled up over things they can't control. When such topics surface, bow out by saying something like: "Thinking about that stuff makes my head hurt."

  11. Don't waste energy on hate.

  Hate is an emotional parasite that eats away at your energy and health. If something is wrong with the world and you can change it, take action. If you can't take action, you're better off to forgive and forget.

  12. Don't take calls from strangers.

  Unless you're working in telesales or product support, there's no reason you should ever take a call from somebody you don't know. After all, when was the last time you took an unexpected call that was truly important? If it's important, they'll get you through email.

  13. Don't take yourself seriously.

  The ability to laugh at your foibles not only makes you happier as a person, it makes you more powerful, more influential, and more attractive to others. If you can't laugh at yourself, everyone else will be laughing behind your back.

  14. Don't try to win every argument.

  Some battles aren't worth fighting, and many people are easier to handle when they think they've won the argument. What's important isn't "winning," but what you, and the other people involved, plan to do next.

  15. Don't succumb to malice or gossip.

  Before you tell a story about anybody else, or listen to such a story, ask yourself four questions: 1) Is it true? 2) Is it kind? 3) Is it necessary? and 4) Would I want somebody telling a similar story about me?

  16. Don't worry what others think about you.

  You can't mind-read and you don't have everyone else wired into a lie detector. Truly, you have NO IDEA what anyone is REALLY thinking about you. It's a total waste of time and energy to cling to your own idea of what that might be, especially if it's negative.

  17. Drink more water.

  

  Even a tiny amount of dehydration can "drain your energy and make you tired," according to the Mayo Clinic. They recommend that men drink roughly three liters (about 13 cups) and women 2.2 liters (about nine cups) of total beverages every day.

  18. Eat a big breakfast.

  There's truth to the old saying that you should eat breakfast like a king, lunch like a merchant, and supper like a pauper. Fueling up early makes you less likely to need that extra jolt of sugar at about 10:30 a.m.

  19. End each day with gratitude.

  Just before you go to bed, write down at least one wonderful thing that happened. It might be something as small as a making a child laugh or as huge as a million-dollar deal. Whatever it is, be grateful for that day because it will never come again.

  20. Exercise your eyes.

  While working at a screen, periodically stare at something that's far away, like out the window. If necessary, get up and find a window or at least a hallway so that you can focus at a distance. This keeps your eyesight from degenerating.

  21. Find the right job for YOU.

  While some work environments are inherently difficult, if you're consistently miserable, it's your fault. You owe it to yourself and your co-workers to either find a job that makes you happy or make the best of the job you've got.

  22. If it's scary, do it now.

  Being successful means taking risks, and risks are inherently scary. Rather than letting fear keep you from taking action, use it as a signal that it's time to actually take action. It may sound trite, but there's real truth the old saying: "Feel the fear, then do it anyway."

  23. Know and keep your personal limits.

  While your job might sometimes seem like the most important thing in your world, you're killing a part of yourself if you let work situations push you into places that violate your privacy and your integrity.

  24. Let go of your results.

  The big enemy of happiness is worry, which comes from focusing on events that are outside your control. Once you've taken action, there's usually nothing more you can do. Focus on the job at hand rather than some weird fantasy of what might happen.

  25. Listen to something inspiring.

  

  Giuseppe Milo/flickr

  Your ears are the pathway to your brain. When doing something visually boring (like driving), listen to audio books or motivation talks. When you need some extra energy, listen to music that "pumps you up."

  26. Make a public commitment.

  To provide an extra oomph to your efforts, make a formal public commitment to your goals. For example, you might want to sign up for a charity race that you couldn't possibly run without first getting yourself in tip-top shape.

  27. Make peace with your past.

  Focusing on past mistakes or wrongs inflicted on you is like driving a car while looking in the rearview mirror. You'll keep heading in the same direction until you collide with something solid.

  28. Make your goals pervasive.

  Post your goals everywhere you spend time. Post them on your bathroom mirror, right behind your computer screen, and on the dashboard of your car. The more you see your goals, the easier it will be to achieve them.

  29. Monitor your progress.

  Keep a record of what you've already accomplished. Review this when you're feeling discouraged or unsure--it's an instant confidence builder and helps you focus on the positive.

  30. Never argue with strangers.

  When you're driving, you're going to see people driving in ways that are stupid, dangerous, and annoying. Even so, you're wasting your energy getting upset about what they do, much less reacting to it by honking or flipping the bird.

  31. Never attend agenda-less meetings.

  Meetings are only useful if people know why they're meeting in the first place. An agenda provides focus and purpose. The lack of an agenda guarantees meandering conversations that dive into ratholes. They're a waste of your (and everyone else's) time.

  32. Realize that YOU are responsible for your emotions.

  Your attitude isn't controlled by the outside world. While truly sad things do happen, most of the time your attitude is the result of how you're viewing the world, rather than what's happening in it.

  33. Remember that everything will change.

  The nature of the physical universe is change. Nothing remains the same; everything is, as the gurus say, transitory. Whether you're celebrating or mourning or something in between, this, too, will pass.

  34. Remember that rejection is an illusion.

  

  Jia Jiang

  Rejection is an emotionally-loaded term that people unwisely use when they fail to achieve a goal that involves another person. Nobody feels "rejected" when they set a goal to, say, run a four-minute mile, but then only end up running it in five minutes.

  35. Set achievable yet inspirational goals.

  If you don't believe your goal is achievable, you won't take action to achieve it. Therefore, any goal that you set must be within the realm of possibility and tied to actions that you can actually take.

  36. Set measurable milestones.

  Big goals are easier to achieve if you break them up into smaller chunks or milestones. Achieving milestones gives you more confidence, strengthens your motivation, and helps you build momentum.

  37. Smile and laugh more frequently.

  Contrary to popular belief, smiling and laughter are not the RESULT of being happy; they're part of a cycle that both creates and reinforces happiness. Find reasons to smile. Never, ever suppress a laugh.

  38. Stop comparing yourself to others.

  Everybody, and I mean everybody, starts out in a different place and is headed on their own journey. You have NO idea where someone else's journey might lead them, so drawing comparisons is a complete waste of time.

  39. Stop complaining about not having enough time.

  You get the same amount of time every day as everyone else. You may feel you're short on time and that you desperately need more, but when the day started, you got your fair share: 24 hours. Nobody got any more than you did, so stop complaining.

  40. Stop listening to and leaving voice mails.

  A voice mail message consumes minutes of your time (more if you have to replay) to communicate information you could absorb from an email in seconds. Explain in your outgoing message that you don't use voice mail and provide your email address.

  41. Stretch regularly.

  

  Dick's Sporting Goods on FacebookDick's Sporting Goods says warm weather is hurting sales.

  Your body is not well suited for sitting down for long periods of time. Quite the contrary, the human body evolved so that it's optimized for running around in the woods, whacking animals with a stick.

  42. Take a walk after lunch.

  Numerous scientific studies have shown that a walk after a meal improves your digestion, helps you regulate your blood sugar, and increases your mental acuity. It's the best way to avoid that "heavy" feeling that often follows a meal.

  43. Take action immediately after setting a goal.

  Once you've gotten your goals set into your mind, it's time to take action. Approach each action with confidence that you'll eventually succeed. The more action you take at the beginning, the more momentum you build.

  44. Take power naps.

  Lack of sleep is disastrous to your health and numerous studies show that people are more productive at work after taking a quick nap. Don't fall into the trap of working when you're sleepy. You'll get it done faster if you give your brain a break.

  45. Take the stairs.

  While stair climbing doesn't consume all that many calories (about 300 if you're average height and weight and climb five flights, five times a day), it does cause your heart to work harder, thereby improving your circulation and your overall health.

  46. Take time to plan and prioritize.

  The most common source of stress is the perception that you've got too much work to do. Rather than obsess about it, pick one thing that, if you get it done today, will move you closer to your highest goal and purpose in life. Then do that first.

  47. Think of rejections as steppingstones.

  When I wanted to publish my first business book, I sent the proposal to dozens of editors and got plenty of "rejection" letters. Rather than feeling discouraged, I started each day by laying out the letters on the floor and walking on them as if they were steppingstones.

  48. Throw out things that aren't useful or beautiful.

  You'll be spending about a third of your waking adult life at work. Why would you want to fill your work environment--and that part of your life--with objects that are useless and ugly?

  49. Treat setbacks as success signals.

  

  Thomson ReutersA television screen automatically plays inside of a taxi in New York

  Most people treat setbacks as mini-failures, and often use them as an excuse to give up...and therefore fail. Learning what doesn't work is an essential part of learning what does! Setbacks are a sign that you're making progress.

  50. Turn off background TV.

  Many households leave their TVs on as background noise while they're doing other things. The entire point of broadcast TV is to make you dissatisfied with your life so that you'll buy more stuff. Why subliminally program yourself to be a mindless consumer?

  51. Turn off depressing news.

  So whenever there's a news story that starts to make you angry or upset, change the channel--unless it's 100 percent relevant to your life--or click to another page. Why torture yourself needlessly? You're only draining away your own energy!

  52. Turn off your computer alerts.

  Doing something creative, talking to somebody important, or absorbing complex information are all impossible if your computer and phone are chirping and beeping for your attention. Whatever it is, it can wait.

  53. Use more positive words.

  When asked "How are you?" respond with "Terrific!" or "Fabulous!" or "I've never felt better!" rather than a depressing "OK" or "Getting by." Rather than saying, "I'm enraged!" say "I'm a bit annoyed"--or, better yet, "I've got a challenge."

  54. Use technology to stay focused.

  Set reminders in your email and calendar programs to keep you focused on achieving your goals rather than just noting activities that pop up throughout your daily life. Harness technology to focus your efforts rather than distract them.

  55. Work 40 hours a week (or less).

  Workaholics may think they're accomplishing more than the less fanatical worker, but in fact, long hours result in stressed-out people who get too sick to work and produce sloppy results that must be either scrapped or redone.

  56. Write your goals down on paper.

  Talk is cheap, so goals aren't real unless they're written down on paper, by hand. This subliminally tells your mind that these goals are IMPORTANT and DIFFERENT, as opposed to a text email that you send to yourself, which is soon composed and soon forgotten.

  57. Write your goals out every day.

  The more frequently you write your goals down on paper, the more power they've got. When Scott Adams, of Dilbert fame, wants to achieve a goal, he writes that goal down 10 times every morning.

Have a Healthy Heart over the Holidays!

How to have a heart healthy Christmas

• By Victoria Taylor - Senior dietitian
• Victoria Taylor, senior dietitian at the British Heart Foundation (BHF), tells us how to enjoy some festive fun while still looking out for our hearts...
  
  We all love the rituals that come with the Christmas season – getting together with family and friends to give gifts, watch classic TV and decorate the tree. Unfortunately, another Christmas tradition for many of us is overindulgence, with festive treats, tipples and too many mince pies leaving many of us feeling rather sluggish and unhealthy come January.

  However, Christmas doesn’t have to mean spending the new year clawing back our health. Here's how to have a very merry Christmas whilst still being kind to your heart...

  
  

  Snack saint

  - The main event on Christmas Day may be the lunch, but making sure you have breakfast will help to stop you picking at fatty and sugary foods during the morning. Make breakfast a treat by serving poached or boiled eggs or a fruit platter with some fresh, wholegrain bread or toast – it might just stop you reaching for those mid-morning chocolates!

  

   - Make mine mini: smaller portions mean fewer calories, provided you don’t eat twice as many! Choosing bite-sized mince pies is a great idea. Top the pie with a star or holly leaf shape rather than a pastry lid to reduce the total amount of pastry and saturated fat.

  - Don’t leave clementines languishing at the bottom of your Christmas stocking – seasonal fruits will help you towards your 5-a-day.

  
  

  The big festive feast

  - Turkey meat is naturally lean, but the skin adds to the saturated fat content considerably. Remove it before you serve the turkey and you’ll cut the fat by up to half.

  - Even if you’re not keen on sprouts, make sure you have a good helping of other seasonal vegetables like carrots and parsnips. Boil or steam them rather than roasting to keep the calories down.

  - Watch out for salt in sauce: the salt content of bread can vary widely, so make sure you read the nutrition information when you’re selecting one for your bread sauce and try to go for a loaf with less than 1g of salt per 100g.

  - Portion distortion: if your best plates are much bigger than your everyday ones, you might want to think twice about getting the fancy china out. Bigger plates mean bigger portions, which can leave you uncomfortably full, not to mention the extra calories, saturated fat and salt that come with a bigger portion.

  
  

  Be a healthy host

  - If you’re having people over, there are a few things you can do to make sure you’re not stuffing your guests as well as the turkey... 

  

  - Use your turkey leftovers wisely – a turkey curry can come laden with cream and salt but it doesn’t have to be an unhealthy option. Add lots of vegetables and lentils and make the spicy sauce tomato based. It will go further and give your guests a healthier twist on a post-Christmas classic.

  - If you’re planning a three-course meal or a meal that comes with lots of accompaniments, serve smaller portions.

  - Make sure you provide plenty of vegetables or a salad alongside the main dish so your guests can fill up on these and help them to get their 5-a-day.

  - Avoid adding salt when you’re cooking and don’t automatically put the cellar on the table – your guests may not think about adding it if it isn’t there already. Try having little dishes of flavourings that complement your meal, such as fresh herbs, chopped chillies, lemon wedges or simply freshly ground black pepper

  
  

  Hearty partying

  - Don’t give up before you’ve gone out. Think positively about yourself and know that you can stop at one or two treats - you don’t need to go crazy at the buffet table just because it’s party season.

  - Running on empty? Arriving at a party hungry will mean you’re more likely to overindulge. An empty stomach is also not sensible if you’re thinking of having an alcoholic tipple. Have a small snack before you leave the house, to take the edge off your appetite and make sure you drink safely. 
  • 
    

How much sugar should you consume?

How much sugar should I eat?

• By Roxanne Fisher - Health editor

What's the difference between added sugar and the sugar we find in fruits and vegetables? How much can we eat a day and what are the symptoms if we overdo it? If you've found the latest advice around sugar consumption confusing, you're not alone...

Recommendations advocating added sugar should make up no more than 5% of our daily calorie intake are causing a stir - we asked nutritionist Marilyn Glenville to shed some light on the sugar debate...

Q: How many pieces of fruit is it advisable to have a day?

A: Vegetables have more nutritional value as they don’t affect blood sugar levels as much as fruit. However, for someone trying to cut back on refined sugars, fruit is great for weaning yourself off sugary snacks.

Fruit juice is different, all the fibre has been thrown away. 2-3 pieces of fruit a day is fine, though try to have some nuts and seeds alongside your fruit. The protein slows down the absorption of sugar into the blood stream and provides longer lasting energy.

In terms of blood sugar, certain fruits like apples and berries are much better than the tropical ones, like mangos and pineapple. The fruit sugar content is naturally higher. Dried fruit is also one to watch as the sugar content is more concentrated because of the absence of water.

Q: Is there an ideal number vegetables you’d recommend we eat each day?

A: In certain countries the amount is actually split out into five veg and two fruit – that would be the ideal ratio – though the more vegetables the better!

Q: How much sugar a day is a safe amount and are all sugars equal?

A: The new World Health Organisation guidelines are actually concerned about added sugar – now recommending just 5-6 teaspoons a day. A single teaspoon of sugar is basically 4g, so you can see how easy it is to reach that amount.

Food packaging doesn’t make it easy to determine how much refined sugar is in something, so it’s tricky for the consumer to calculate how much they’re eating. Make sure you check the ingredient list and look out for sugar in all its different ‘ose’ guises. An investigation a few years back actually found some cereals contained as much sugar as a doughnut, so it really is worth paying attention to the different brands we buy.

Q: Are there any short-term signs that you’ve been eating too much sugar?

A: If you’ve been eating too much saturated fat you might find small yellow lumps under the eye or back of the arms. If you see this you should get your cholesterol checked by your GP as you may not be metabolising fat properly.

If you’ve been eating too much sugar there are a few things to look out for. Low blood sugar is when you’ll experience withdrawal-like symptoms and you may experience dizziness, irritability, light-headedness, tension and anxiety. This is how the sugar cycle is perpetuated, as you’ll then crave something sweet to help you feel better.

The way to avoid this is to eat little and often. Avoid sugary quick fixes and opt for low-GI foods. Try to keep blood sugar steady all day by topping it up every three hours or so. 

Q: What would be your top three tips for sugar and diet?

A: My three top tips would be...

1) Read the ingredient part of labels and look for anything in any form of sugar.

2) Make sure you eat good quality food little and often – breakfast, lunch and dinner with a mid-morning and afternoon snack.

3) Where possible, eat starchy carbohydrates with a protein because it will lower the GI of that food, plus sustain energy and stop cravings.

Why Do We Eat More in Winter?

• By Annie Hauser

If you can't resist curling up with a steaming hot bowl of comfort food on a cold night, you're not alone. Here's why we love to eat come winter.

Think of it as an extended holiday food coma. From late fall to spring, most people just can’t resist the lure of their favorite foods — from holiday cookies and hot chocolate to warm bowls of chili and cheesy pasta. It’s not entirely clear whether this desire to eat more during winter is an animal instinct to fuel up in order to survive cold weather, or whether it’s simply because fatty, high-calorie foods are more readily available during the most wonderful time of the year. Here, we round up a few of the top theories — and offer tips to help you keep your eating on track year-round.

Craving Carbs? It Could Be SAD

If your cold-weather cravings come in the form of pasta, cookies, pastries, and other carbs, you might actually just be suffering from Seasonal Affective Disorder or SAD. It’s normal to want to cope with long, cold nights by filling up on food — numerous studies have shown that the brain actually produces feeling of happiness when you consume high-calorie, high-fat foods.

To keep your diet in check while still warding off seasonal depression, fill up with lean protein rich in omega-3 fatty acids, such as salmon. Omega-3s have been shown to have mood-boosting power while protein will help keep you full and satisfied. If you’re going to give in to a craving (and most experts agree you occasionally should), give it a healthy makeover. If you crave a big bowl of pasta and cheese, switch out regular enriched pasta for whole grain and add lean protein to the mix, along with a few vegetables for vitamins and fiber.

If it’s dessert you want, go for a steaming mug of hot dark chocolate, which has been shown to reduce risk of heart disease, raise levels of healthy cholesterol, and be a mood booster. Plus, researchers at Yale University recently found that things that are physically warm, such as a hot shower or a warm drink, can help people feel happier and less lonely.

Dark Days Mean More Food

The tendency to overeat during the winter might come down to basic biology. Ira Ockene, MD, a cardiologist at the University of Massachusetts Medical School told NPR that winter eating could just be our primitive impulses urging us to stockpile for the cold months ahead. A 2005 study Ockene conducted and published in the journal Nature found that food intake patterns do vary season to season, as does body weight. Researchers found that study participants consumed an average of 86 more calories per day in the fall, as compared to the spring. In fall, participants also ate the highest total amount of fat and saturated fat. The lowest levels of physical activity were observed in the winter.

In his interview with NPR, Ockene also said that less light prompts us to seek food and eat it faster, offering another explanation for why we eat more as the days get shorter.

Winter Munchies Might Just Be Tradition

According to some scientists, winter weight gain is just a product of our environment, not biology. Between the holidays, Super Bowl Sunday, and Valentine’s Day, winter is packed with opportunities to overload on traditional, fatty foods. This coupled with a decrease in physical activity during cold winter months, and it’s only natural that most people gain a pound or two during winter and lose it come spring.

Research also sheds light on why we overeat specific foods during winter. A study conducted at the Canadian University of Maryland found that when love has been put into something made for our benefit, the receiver perceives the end result as being better. So if Grandma makes your favorite Christmas cookies just for you, you’ll think that the cookies actually taste better because of the emotional connection between you. And the more you remember loving the food, the more likely you are to indulge next time. The best advice? Splurge on the foods you really love, and stick to a balanced diet of whole grains, lean protein, and fresh fruits and vegetables the rest of the time.

Lose Weight the Right Way

8 Things You Should Never Eat if You're Trying to Lose Weight
"Low-fat" foods are actually your enemy.

By Elizabeth Narins

Lots of experts say it's stupid to forbid yourself from eating certain foods – that denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain. So dessert isn't on this list — it's OK to indulge sometimes! But some foods really do deserve the axe — especially if you are trying to lose weight. In which case, avoid these foods (when you can!) to fend off cravings and hunger, and support your efforts to slim down.

1. Any Snack That Only Contains Carbs
When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars, and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy, says Dr. Charlie Seltzer, M.D., a weight-loss specialist based in Philadelphia, Pennsylvania.
It's not that carbs are off-limits entirely. That'd be crazy — and it's no way to live! The point is that snacks containing a combination of carbs, healthy fats, and protein take longer to digest, and will, therefore, tide you over for longer. Another thing: When you treat snacks as balanced mini meals, they contribute to a balanced diet (instead of just holding you over between full balanced meals). Try a slice of bread with nut butter, or whole grain crackers with low-fat cheese, suggests Rachel Harvest, a registered dietitian affiliated with Tournesol Wellness in New York.

2. Frozen Meals
To make fresh ingredients last extra long in your freezer, food manufacturers often load frozen meals with sodium, a natural preservative, Harvest says. Sodium makes you retain water, which bloats you up – so you won't look and feel your best regardless of how much weight you want to lose.
Also: When food manufacturers try to squeeze a meal's worth of calories into a teeny tiny box, every bite ends up containing lots of calories by design, Harvest adds. While large portions trick your brain into thinking your body is full, the measly portions found in freezer meals are inherently unsatisfying, even though they contain plenty of calories. So skip them if you can, and supersize your portions of lower-calorie foods.

3. High-Fiber Snack Bars
Yes, everyone needs fiber — it keeps your digestive system churning and keeps you feeling full, even when you're cutting back on calories. What you don't need: Nearly one day's worth of fiber (about 25 grams) in one snack bar, with a diet that's otherwise devoid of it, Harvest says. "Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset." So ditch the bars, and try to include some kind of naturally fiber-rich produce — any fruit or veggie will do— in every snack and meal.

4. "Low-Fat" Foods
Research suggests that people tend to eat upwards of 30 percent more when they know they're eating a food that's low fat. The problem (besides overeating, which can thwart your weight loss goals fast) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.

5. Juice
It takes several oranges to make one 6-ounce glass of OJ, but when you drink juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up. It's why "even 100 percent juice is just empty calories and another blood sugar spike," Harvest says.
Another thing: Fructose, the natural fruit sugar that makes fruit and fruit juice taste sweet, tricks your body into gaining weight by blunting your body's ability to recognize when it's full, says Melissa Rifkin, a registered dietitian at Montefiore Medical Center in New York and a Rise nutrition coach. This makes you eat more, and increases your risk of developing insulin resistance and diabetes.

6. Artificially Sweetened Drinks
Goodbye, diet soda, and every other sweet-tasting drink that mysteriously contains zero calories! "There are some people whose brains are wired in a way that artificial sweeteners induce or enhance cravings," says Dr. Seltzer. "If drinking a Diet Snapple leads you to the Ben & Jerry's, then you'd certainly be better off with water or water with lemon." Or sparkling water: It's calorie-free, but carbonated, which makes your stomach feel full so you end up eating less overall.

7. Cereal Sold in a Value-Size Box
The same goes for super-sized snack packages. People consume up to 22 percent more when they eat from larger packages, according to a study conducted by researchers at Cornell University's Food and Brand Lab. When people know there is more food available, they subconsciously let themselves eat more of it. The same goes for food you buy on sale: you're more likely to consume more when food costs less, according to another study. That's not to say you should spend more on food to eat less overall — it's unsustainable (and silly). If you're going to spring for a value pack of any packaged food, measure out your serving instead of eating out of the bag so you don't fall pray to your own mind's games.

8. Booze
It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. (Believe me, I tried.) While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients; softens your resolve so you're more likely to overeat; and impairs your judgement, regardless of your weight loss goals. (It's why you drunk eat pizza, not salad.) But it gets worse: "When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes you liver's top priority," says Dr. Caroline Cederquist, MD, creator of bistroMD. When your liver is in hardcore detox mode, it can't burn fat as efficiently. Because that's a major buzz kill, skip the buzz altogether if you're serious about losing weight. Or at least cut back on the booze, big time.