Every year, about this time, the newspaper, TV, and internet news sources start to focus on obesity. The timing is obvious: we all know we eat too much at various meals during the holiday season. It’s nearly impossible to eat healthy from mid-November to early January: between the feasts, the parties, the leftovers, and the (sadistic?) habit of mothers everywhere to actually make all the cookies, brownies, and treats that we can stuff into our mouths, it’s amazing we don’t actually hurt ourselves regularly.

The National Institute of Health determined a few years back that, on average, Americans gain about one pound each year during the holiday season. While this is substantially less than the seven or so pounds many news sites quote, it’s still an indication that we are not taking as much care of our health as we probably should.

I will be the first to admit, I’m as guilty as anyone of eating more than I need. With the enormous meals we set out, it takes tremendous self-control to stop after a reasonable portion. Most of the time I only overdo it a little. But sometimes I eat a disgusting amount. Self control is good in theory, but we fail ourselves on occasion.

And that is exactly why I propose a different approach. Instead of setting out giant feasts, how about creating a meal in moderate amounts that focuses on quality rather than quantity? Why not turn attention at your gatherings in a different direction, paying mind to the abundance of love rather than the abundance of food?

During my month in the wilderness this summer, I was living on a minimalist diet that even now I have a hard time comprehending. One habit that I formed then and that I try to maintain now was that of completely finishing one bite before starting the next. I mean completely. I would take a bite and put my utensil down. I would chew that bite slowly, savoring every bit of flavor and nourishment it provided. I would swallow. Then, and only then, would I pick up my utensil and start preparing the next bite.

It was a difficult practice to follow. I can say this, though: throughout the meal, I was absolutely grateful for the meal, and for the people I was with, and for the scenery, and for life itself. Instead of being focused on preparing a future mouthful, I was intent on enjoying the current one.

And instead of coming away from the meal feeling bloated and miserable, I came away refreshed and energized. Eating was the practice, but gratefulness was the purpose. The discipline was in taking the time to savor each morsel, knowing there were too few but accepting that and finding gratitude anyway.

While that circumstance may be more extreme than you wish to try, I at least challenge you to this: slow down. In each meal, spend a few minutes eating intentionally and deliberately, paying close attention to every detail of the food you consume. During that time, be fully aware of what you have to be thankful for. Acknowledge your companions. Think about all the people involved in getting the meal from the earth to your table. Give thanks in whatever way is appropriate for you.

Enjoy. Enjoy the abundance you find within yourself, and you’ll discover you don’t need abundance on the table.

Resources:

• Holiday Weight Gain Slight, But May Last A Lifetime [www.nichd.nih.gov]

Other news

• If you’re happy and you know it: Lifespan link to depression drug [news.bbc.co.uk]
• It’s a bus-age wonder: ‘All aboard the sex bus’ [news.bbc.co.uk]
• No more pie now, no more creme brulee: Measures to cut obesity revealed [news.bbc.co.uk]

From the editor

This year, Thanksgiving for me was a little different. Celebrating an American holiday in Korea is not exactly straightforward.

First off, we couldn’t get any turkey. I am willing to believe the bird doesn’t exist in this country. So our main course was roast chicken instead. Watching as the chicken was carved was an amusing sight.

Second, there were four of us, myself, my wife, and two twenty-something men who are also in the same building. If anyone has expectations about what should be at a Thanksgiving feast, well, let’s just say that ours was missing many essentials. There were plenty of potato dishes, though.

Third, we had to wait until Saturday. Why? Mainly because we had to work Thursday and no-one wanted to stay up late cooking and eating.

Fourth, there was no football on TV. Oh, wait, I digress… that’s not really part of Thanksgiving anyway. Well, perhaps…

Anyway, it was wonderful in all the ways that mattered: we had a bountiful meal, quiet conversation, and thoughts of abundance and stories of friends and family back home. The rest didn’t matter anyway.

I hope your Thanksgiving was as good as mine!

Oh, by the way, extra credit points to anyone who can correctly identify all three songs whose lyrics appear in the ‘Other news’ section. I’ll give you a hint: the first one is ‘If You’re Happy and You Know It’.

Healthy thoughts,

Jeff

We all know the stereotypical story: newlywed couple invites the in-laws to Thanksgiving dinner, and disaster ensues as the bird won’t thaw, the potato salad spills on the floor, and Grandma’s best cherry pie recipe is destroyed by accidentally using salt instead of sugar. Or how about this one: the extended family gets together for the annual Christmas feast, but a major ice storm prevents anyone from leaving that evening, and twenty-three relatives try to get along in a house better suited to four people. Or maybe this: a two-week vacation to Hawaii has to be forgone at the last minute when a major project drops behind schedule at work two weeks before Christmas.

The holiday season is supposed to be about family and friends, about being thankful and gracious and giving and loving. Yet for far too many, it doesn’t actually work out that way, and instead is just one giant stressful event after another. We get stressed over perceived problems and forget the big picture.

It’s all to easy to forget our ‘why’ in daily life. Why are you taking that vacation? Why are you buying or making gifts for everyone? Why are you planning to get together with family in the first place?

Distractions lead us away from realizing some of the deeper pursuits in life. One big reason to celebrate holidays of any kind is to bring our focus back to the important things. If, instead, we intentionally draw our focus away during the very events we designate to make us aware, we have entirely missed the point, and as a result we lose something deep and valuable about our existence.

This weekend, remember why you are taking your trip, why you are getting together, why you have days off from work. Take your time. Make a point of feeling thankful for the people and things that you have in your life.

If you have the chance, find a way to give to those who are more in need than you are. Volunteer to help feed and clothe people, for instance. Get involved, and see just how fortunate you are in comparison.

If bills are mounting, if the weather is getting to you, if you want to get away from it all but can’t… take a deep breath, and re-focus your energy on the good things. Let each day be a reminder of the importance of those closest to you, and the joy of being alive.

Give thanks, either to yourself or out loud, for anything and everything. Re-establish a positive focus often throughout the day.

Above all, celebrate! Celebrate each and every breath! Each and every hug! Focus on what you do have and find peace in each moment, no matter how stressful it might seem.

Other news

• Almost sounds like a soap opera about hip cars: Bug hospital avoids prosecution [news.bbc.co.uk]
• You mean a TV show oversimplified and mis-explained science? Say it isn’t so! ITV accused over ‘gene test’ show [news.bbc.co.uk]
• Driving can be educational: ‘Billboard poster saved my life’ [news.bbc.co.uk]

From the editor

Thanks giving is here, and suddenly we realize just how close we are to Christmas and the New Year. Winter is descending rapidly upon us, and for many of us it is dark before we get home from work, the cold is infringing on our every day.

I love this time of year! Even though I am not a big fan of the cold, the nights are crisp and the world has a special, intimate beauty that I just don’t see any other time of year.

May your coming weekend be festive, joyous, and full of love.

Healthy thoughts,

Jeff

Starting with Thanksgiving and continuing through Christmas and New Year’s, airports, train stations, bus stations, and highways are all packed with people wanting to go visit with their friends and family in other parts of the country. Normally it takes about an hour to get checked in for a flight and board the plane, but suddenly it can take three times that. If you’ve ever been in line at the airport on the day before Thanksgiving, you know exactly what I’m talking about.

Added to the increase in number of travelers, there is also the slowdown in processing each person. Most of us do not travel all that much. Even if we do travel for business, it is likely that the rest of our family does not. So part of the problem comes from having many people trying to check in and go through a myriad of security measures that they are not familiar with. This takes time.

The highways are also packed beyond capacity. Drives that are normally serene trips at highway speeds suddenly become stop-and-go or flowing much more slowly. With the winter weather bringing cold, snow, rain, and darkness, roads are slick, and tempers are flaring.

Every flight is full. Every line is long. Every bag is stuffed way beyond what it was designed for. Every person is stressed - joyous, but stressed. Traveling is, in fact one of the most stressful parts of the holiday experience.

While I can’t get people off the roads or out of the airport, I can offer suggestions to make your travel plans much less stressful and more positive.

First, and definitely most important: give yourself plenty of time. Are you one of those people who likes to push everything to the last minute? That’s a recipe for disaster this time of year. If you are flying, get to the airport three hours before your scheduled departure. If you are driving, assume the roads will be loaded and either leave a day in advance or at least early in the morning, before most people have started.

Second, pack wisely. Ask yourself what you really need to have with you, and don’t pack anything that isn’t necessary. For me, this means toothbrush, razor, deodorant, 2-3 days worth of clothes (I can do laundry there, after all), a book to read on the plane, a camera, my mobile phone, and the gifts I’m bringing with me to give to others. Nothing else. Nothing else. Do I really need six sweaters, two coats, and three different pairs of shoes? Not likely. Can I live without them? Absolutely.

Once you have figured out what you are taking, pack to check. Sure, you might save a few minutes at the destination if you don’t have to go to baggage claim. But trying to carry everything on the flight with you adds a lot of pressure during the security and boarding processes. Carry on a book, your coat, and a snack… let the rest go in the baggage compartment; after all, that’s what it’s there for.

Finally, keep a sense of humor and proportion. Sip a coffee while you stand in line to check in. Watch everyone around you as they go out of their mind wondering if they will make their flight and congratulate yourself on being calm. Start a positive conversation with the people around you, focusing on the good things and choosing to let the bad things go without verbalizing them.

Discuss how nice it will be to see your family and how much you look forward to this time of year. Share stories from travels in the past. Talk about how your team is doing, or what a great autumn it’s been, or even just how gosh-darn wonderful it is to chat with someone who, like you, isn’t stressing out over everything.

This is where practices like meditation and mindfulness pay off. By building a habit of seeing the good things, you make it easy to call on that habit when others can’t… you bring calm and joy to stressful situations.

If you find yourself getting worked up inside, please, please, let it go. Go outside and vent. Meditate. Sprint a block or two. Do something, anything, that releases the pressure and reminds you to remain civil in how you treat those around you. Even if you are worked up, don’t make the mistake of taking it out on others.

Remember that you are traveling to get away from it all. After all, isn’t being happy the point of the trip? Decide to get away from it all before you even leave the house, and leave your worries behind.

Enjoy your trip!

Other news

• It’s called a cork: Gadget may stave off wine headaches [www.msnbc.msn.com]
• The perils of too-little sleep: Drowsy driving is big killer in U.S. [www.msnbc.msn.com]
• The Al-Qaeda of the microbiologic world: Aggressive staph germ blows up body’s defenses [www.msnbc.msn.com]

From the editor

I always find it interesting how stressed people get in airports. Most of all, I am ashamed to see someone lash out verbally at a ticket agent or security member in their frustration. Avoiding stress is easy, but even easier is letting go and realizing that bursting out isn’t actually going to change anything.

When I’m running late, I make a point to realize that whatever happens is going to be fine, even if it doesn’t go to the original plan. Even if I miss my flight (which I have done once or twice over the years), a solution can be found if I keep my cool that will be good for everyone involved.

Remember, you are traveling to add to the joy you feel. Keep that in mind. It might be stressful now, but shortly you will be through the line and enjoying the reunion with those you have not seen for a long time.

Healthy thoughts,

Jeff

The days are getting shorter, the mornings are getting colder, the leaves are getting redder… Yep, it’s the holiday season again, and Thanksgiving and Christmas are rapidly approaching. Once again, we are panicking as we try to figure out how to juggle a limited budget with travel plans a gift-buying. Add to that higher heating and electric bills during the colder, darker days. Top it off with the psychological impact of less direct sunlight and daylight, and it’s no surprise that money problems seam to rear their ugly head about this time every year.

It is amazing how easy it can be to get hundreds or even thousands of dollars in debt in a very short time. One active day of Christmas shopping, being immersed in the department store holiday cheer and festive decor, and you can suddenly find yourself having spent a few hundred on just three or four items. And you haven’t even gotten to Dad or Aunt Mildred, that was just Mom and the husband. Oh yeah, there’s also $1200 in airline tickets to visit the family for Thanksgiving. And…

To keep your finances in check this time of year, there are two basic tactics that work well.

The first, and by far the most important, is to have a budget and stick to it. Know, before you start, exactly how much money you have to spend on all the travel, meals, and gifts you want, and stay within that value no matter what.

I know, I know, this is easier said than done. Here’s one method that works well for me when shopping: determine the amount I can afford and want to spend, place that amount in cash in a separate wallet, and do all my Christmas shopping from that wallet. Sure, it’s easy to keep records of my credit card purchases, but by working with cash I instantly and accurately track exactly how much I have left without missing anything. Once the wallet is empty, I stop buying. Any other gifts have to be service-oriented or hand-made, either of which are just as appreciated (more so, in some cases), and each of which are more personal.

Another way to stick to the budget is to do all your ’shopping’ on paper before you actually spend anything. Shop around, visit several stores and sites, and decide what you are getting for everyone on your list. ‘Everyone’ means everyone: parents, kids, family, coworkers, friends… if they are getting anything from you, they should be on the list. You can then see, in advance, exactly how much it will cost to do what you want. Don’t forget to include wrapping paper, gift cards, and approximate postage on the list! Once you have a list that is within your budget and includes everyone, then head out and take care of it all in one swoop through the mall. Only buy the items on the list, and you come out on budget and feeling great!

The second tactic that I use takes a little time to develop (it’s too late to implement it this year, for instance). It is simply to put away a little each month for Christmas. Let’s face it, we all know Christmas is coming; I mean, it’s no surprise that December 25th is a gift-giving day from year to year. And we all know it’s easier to come up with a little extra money now and then rather than having one big, sudden hit on the credit card.

How much do you want to have available next Christmas? $600? Put away $50 each month into your Christmas savings account. Then when Christmas comes, you’ve got your available funds right there in front of you. You can, with a little practice, make this account available for all gift-giving, not just Christmas; however, in the first year or two, practice making it event-specific until you learn to manage it well.

A final tactic that applies to all shopping: always pay your credit card off in full every month if at all possible. Paying 18 percent interest just makes everything you buy that much more expensive. If you’re on limited funds, the last thing you need are extra charges. In fact, use that money you would be spending on interest to fill your holiday gift account… you may be surprised just how fast it adds up.

I hope the coming holidays see you well and happy. I wish you well in your gift-giving project this year. Working with a budget is a challenge, but when you’re done you feel soooooooo good!

Other news

• Yeah, but who wants long-living rats? Calorie-Starved Rats Live Longer: Study [healthday.com]
• Once again, physical and mental performance are linked: Exercise Helps Overweight Youngsters Learn [healthday.com]
• When not to exercise: Disco-dancing dentist sued for drilling disaster [www.msnbc.msn.com]

From the editor

I did it! I had my first acupuncture appointment a few days ago. The man who worked on me has been practicing for over 20 years, doing both acupuncture and chiropractic treatments for a variety of ailments. I was surprised at how little I felt of the needles (well, except one). It was very relaxing and calming to just lie still for a while while we chatted and waited for time to pass during the treatment.

I don’t know that the acupuncture itself made any difference in my overall wellness, there was certainly nothing in particular that seemed to be a direct result of the needles (the neck chiropractic adjustment was the big fix, I think). However, overall I came out feeling healthy, energetic, and good, and that was the desired effect. I’m glad I went, and I will probably go again when I need another neck adjustment.

Healthy thoughts,
Jeff