Handling the Holidays

Everyday stress is one thing, but when you add in the holidays—and all that shopping, socializing and celebrating—pressure can certainly rise. Since physical, chemical and emotional stress can have long lasting effects on the mind and body, we asked Christy Maskeroni, certified nutritionist and private trainer at Clay Gym in New York City, for her tips on handling the holidays. First, says Maskeroni, be sure to eat frequently. "Having a meal or snack every four hours gives you the nutrients to keep energy high, metabolism optimal, and prevent overeating at meals." Choose antioxidant-rich meals to help combat any excess free radical damage built up from stress; Maskeroni suggests a breakfast of rolled oats with crushed walnuts and blueberries, a lunch of spinach salad topped with grilled tuna, cannellini beans, green beans, and tomatoes, and roasted chicken and veggies for dinner.

Maskeroni also recommends avoiding unhealthy energy boosters like caffeine, sugar and energy drinks. Instead, when you need to recharge, try a few minutes of meditation. "Take two, five or ten minutes to yourself and focus on your breathing," she suggests. Place your hands on your belly, allowing it to inflate and deflate while repeating "Breathe in, breathe out", or whatever else will keep your mind off of the daily stresses. "This is an extremely beneficial, and inexpensive, way to keep the mind and body in balance. "

For more on Clay, visit www.insideclay.com.

Tame Travel Jitters

As holiday travel season approaches, we asked Jodi Stuart, an instructor at Pure Yoga in New York City, for tips on easing any pre-flight anxiety. To start, Stuart stresses planning ahead. "Have your luggage packed the night before, lay out all your traveling clothes (from underwear to outerwear) and prepare snacks for the plane, like cut-up pieces of your favorite fruit, organic nuts or a natural energy bar" she suggests. Then, before lying down for a good night's sleep, try some deep breathing to help calm nerves, focus the mind and relax the body. "Get on your bed in a simple seated position," Stuart says, "and become aware of your breathing. Inhale down the front of the body, then exhale up the back in a circular motion. Make the sound of your breath louder than your thoughts, until all is quiet." On the day of flying, be sure to drink lots of water and some ginger tea (or take a ginger capsule) to help soothe anxiety—and remember to keep breathing.

For more on Pure Yoga, visit www.pureyoga.com.

Stretch out to Eliminate Stress

We know that stress can play a big role in our overall health, affecting everything from to cravings, metabolism and sugar levels to more serious long-term issues. While quick fixes like deep breathing and walking around the block can help lower stress levels, if you find that you need a more long-term solution, try yoga. Practicing the mind-body workout will modulate your current levels and have a more lasting, cumulative effect on how you deal with problems in general, arming you with tools like meditation and stretches to help properly tackle future situations. Even just two sessions a week—at home or in a class setting—can help bring down the anxiety meter, and make you more flexible, to boot.

A Little R&R Goes a long way

We know it’s hard to get a full eight hours of sleep every night, but recent studies show that sleeping well may be the best thing you do all day. According to studies published in the Journal of the American Medical Association, people who don’t get enough shut-eye often have a harder time losing pounds and maintaining their current weight, thanks in part to the negative affect that poor sleep can have on the metabolism and glucose levels in the blood. Irregular sleep—and high stress—can also increase cortisol, a hormone that can increase the appetite. Of course, sleep also benefits the skin, stress levels, and immune system—all more reasons to hit the snooze button.

Want to Stop that Junk Food Craving? Then, just Breathe

Breathing—it’s nature’s little cure-all. From stress and insomnia to afternoon sugar cravings, a few moments of controlled breathing can help tackle a host of physical and emotional challenges. As a test, make it a point to stop working during the day and take some really deep breaths the right way—in through nostrils, out through the mouth. Just focusing on that for a minute or so can help fight the craving for that 4 o’clock cookie break, or help put any work drama into perspective. If you’re not sure if you’re doing it right, yoga and meditation classes can walk you through the proper breathing techniques for relaxation and stress-relief, while trained spas therapists will often guide clients in deep breathing during massages and facials sessions.