Hygge-Living

After a while, living in icy darkness wears on a person. Maybe that’s why the Danish people are known for a concept called Hygge living (pronounced Hue-gah).

Hygge is a Danish word from an old Norwegian word for well-being and protection from the outside elements. 

The Danish people can’t do much about their relentless winters, so they try to make their homes a warm haven of comfort and love. Although it might be brutally dark outside, there’s a cozy glow inside their homes. 

But Hygge is more than about being safe and warm inside out of the cold. To the Danish, it means much more. 

Hygge is about creating a cozy emotional environment of comfort, friendship, joy and laughter, and homemade food, which is achieved throughout the year but most appreciated in the cold winter months.

Holiday Coziness

Creating a warm, cozy, peaceful environment that fills your soul with contentment is perfect for the cold holiday season upon us. 

Here are some ways to bring holiday coziness into your life and home over the holidays.

For Your Soul: Host family and friends – The holidays are the perfect time to reconnect with loved ones – to remember and celebrate what matters most in life. Don’t stress over being the perfect host! Hygge get-togethers are relaxed, friendly, and homey. 

For Your Heart: Warm lighting – Bathe your environment in warm, soft light by lighting candles, having a fire, stringing up some lights, or playing a peaceful ambiance youtube video on your TV in the background. 

For Your Body: Get Cozy – Put soft, fluffy blankets on your sofa and chairs for you and your guests to cuddle up with and relax while enjoying the candles, music, fire, and each other’s warm company, or to enjoy your favorite book or movie when you’re alone. 

For Your Comfort: Food – Enjoy your favorite holiday meals and treats with some good old-fashioned baking and cooking (or take out, if that’s more your style). Comfort foods like stews, savory bread, cakes, cookies, and pies with their soul-warming scents will fill your home, making you feel cozier and cared for, honoring memories of the past while creating new ones for the future. 

Enduring Hope

For some people, the holidays are as cold and dark inside their hearts as it is outside because of loss, heartache, or fear. It’s easy to feel left out and isolated during this time of year when everyone seems so happy and festive. 

But for the person who feels isolated and alone, surrounded by fear and darkness, fighting back the tears and hanging on for dear life, there’s hope; don’t give up.

Consider these ancient words of wisdom from Jeremiah 29:11, “‘For I know the plans and thoughts that I have for you,’ says the Lord, ‘plans for peace and well-being and not for disaster, to give you a future and a hope.’” (AMP.) 

Believe in hope when it’s hard to believe in anything else.

Life gets better.

The gift of a brighter future is yours, and it’s either waiting for you to claim or is on the way. So, hang on tightly and don’t let go. 

May the warmth of hope comfort your heart and soul with fearless peace.

And may these timely words of Agnes M. Pharo uplift us all in the days ahead and into the New Year:  

“It is tenderness for the past, courage for the present, hope for the future. It is a fervent wish that every cup may overflow with blessings rich and eternal, and that every path may lead to peace.”

The post Enjoy A Quiet, Peaceful, And Cozy Holiday appeared first on Lifestyle.

Loss, sadness, and grief affect every part of life and can leave you feeling hollow and empty. 

The holiday season can be a severe emotional challenge for people dealing with loss, whether it’s the passing of a loved one, losing a job, or a failed marriage. 

While everyone else feels festive and cheerful, enjoying the sights, sounds, and flavors of the holidays, life feels bleak, grey, and hopeless for someone in the grip of sorrow. 

Ignoring or denying holiday sadness doesn’t make it go away; it might even make it worse. 

Rumi said, “The cure for pain is in the pain.”

As bitter as it is, we must live through our grief. Besides, what’s the alternative?

Brenda Neal writes, “My life was suddenly divided into BEFORE and AFTER, and there was no going back to BEFORE. But then I realized I had a choice to live the AFTER. I had to decide.”

Although it’s the last thing we feel like doing, we must learn how to embrace our grief and journey through its dark and painful valley, so we don’t fall into unhealthy or harmful behaviors and habits to dull our pain.

This short article in no way claims to hold the answers to someone’s sadness and grief, for that would be arrogant, naive, and trite. 

But it hopes to lessen the emotional pain of loss by humbly sharing five tips for taking care of yourself as you cope with holiday sadness. 

We must muster all the courage we can to face the pain, not avoid it, to safeguard our physical, mental, emotional, and spiritual well-being.  

5 Self-Care Suggestions During Times Of Grief

Avoid Isolation: Enjoy Time With Others

According to experts, one of the best things we can do during times of grief is to surround ourselves with people who are close to us.

Even if you can’t be with them in person, you can video call via Skype, FaceTime, Zoom, a social media app, or Alexa. 

Make technology work for you! You can enjoy a meal or watch a movie together virtually.

You’d be surprised at how comforting it can be to enjoy the company of your loved ones virtually. Although they’re not there in person, you’re still experiencing their presence. 

If you don’t have access to video, why not text or get on the phone and just call regularly?

Lean on them. Let them support you. Vent, laugh, weep, remember, pray. 

And in those moments when you don’t feel like talking, ask them to talk about their day or upcoming plans or goals or something crazy they’d like to do.

Simply connect. 

Interacting with them by listening to the details of their life will calm your mind and soothe your emotions. You’ll feel encouraged, perhaps even a bit more hopeful.

Keep in mind that some people may feel like they need to respect your time of sorrow, loss, or grief, so they won’t bring it up. It isn’t because they’re insensitive or don’t love you. They probably don’t know what to say and are waiting for you to talk about it first so they have a green light to have that conversation with you.  

If you feel like talking about your feelings, call or text a friend and ask, “Are you free for lunch or coffee, or a video call?” 

Think of it as a gentle nudge for others to know that you’d like some company and would enjoy spending time with friends and family.

During times of sorrow and grief, there’ll be moments when you need to be alone, but there will be many more moments when you need to lean on and enjoy the company of those closest to you. And if you don’t have anyone really close to you, perhaps consider connecting with a faith community. 

Enjoy Time In Nature

Spending time in the sunshine and fresh air can calm the mind and replenish a depleted soul.

Find a bench or take a chair with you and just sit.

Take in the fragrances, notice the sounds, and feel the breeze on your face.

Watch the clouds drift overhead.

Listen to the birds.

Connect with nature and let your mind wander wherever it wishes. 

You might even take a journal and write whatever you think or feel.

Let nature calm your heart and soothe your soul. 

According to research, the sunshine and fresh air relieve stress and reduce anxiety, helping you to feel connected to something bigger. 

The Japanese have been connecting with nature for at least forty years to soothe their soul with a type of therapy they call shinrin-yoku or ‘forest bathing.’

They spend time in a forest, either walking around, sitting, or even lying down on the ground, and soak up all that nature has to offer.

Walking, hiking, sitting, or biking in nature takes your mind off your grief and stimulates the release of feel-good hormones that will boost your mood and well-being. 

Enjoy The Soothing Power Of Journaling

Writing is a cornerstone of self-care. And it can be used to focus your thoughts and gain insight into your feelings whether you’re going through depression, sorrow, or even the happiest of times. 

Some people keep private journals. Others write notes to their friends and loved ones. Some even write notes to their loved ones who’ve passed on as a way to process and voice their grief; this helps them work through their pain and get help with finding closure.

There’s no right or wrong way to journal.

Some people do “stream of conscious” journaling, writing whatever comes to their mind; they don’t judge it because it doesn’t have to make sense; they’ll look at it later to see if there are any patterns or themes to their thoughts to get a clearer perspective.

Don’t be critical of yourself. Be kind and empathetic because the journey you’re on is difficult. So be your own best advocate. 

Enjoy Watching Or Reading Something Funny

Reading gives your mind a break from focusing on loss and grief for a little while. 

Some people read books on coping with grief and recovery. 

Others will choose something a little more lighthearted. According to the research, reading a funny book may alleviate feelings of darkness and sorrow.

If reading a book is a bit too much or you don’t like to read, consider watching something funny. Laughter soothes pain and brightens the mood. 

Enjoy The Support Of A Bereavement Group

Search the Internet for grief support groups in your area; there’ll be many. Connecting socially with people who understand how you feel and what you’re going through can be incredibly powerful. 

You don’t have to talk if you don’t feel like it. Just be there, and listen to people sharing their struggles, feelings, and memories. 

Seeing how they’re coping with their emotions will help you find ways to cope with your own. And knowing that they’re there to support you will be a source of strength when you need it most. 

There are various grief support groups these days, like groups that double as book clubs or bike clubs. 

Give yourself the gift of enjoying a couple of hours each week with people going through what you’re going through but choosing to share the journey together. 

Sorrow is a lonely journey, but you don’t have to take it alone. 

And although life can feel incredibly dark and depressing during the holidays, these are five things you can do to ease the pain. They’re not a magic cure, but there’s no such thing anyway. 

If you’re coping with sorrow and grief this holiday season, please don’t isolate yourself. Give yourself the gift of connecting with friends, loved ones, nature, and faith during this journey of healing and recovery. 

The post 5 Ways To Cope With Holiday Grief And Sadness appeared first on Lifestyle.

One pound. Not so bad, right? Our clothes still fit, kind of. But seven or eight years from now (and eight or nine accumulated pounds later), it would be easier breaking into Fort Knox than squeezing into our favorite jeans, no matter how much we suck in. 

Here are ten science-backed techniques that help avoid weight gain during the holidays to ensure that only Santa’s belly shakes like a bowl of jelly at Christmas. 

Let’s get started!

Get Real 

Look. You make the same promise every year. Okay… I’ll have just one Christmas cookie. When have you ever kept that promise? You know the holidays are all about fun parties and tempting treats. Maybe Jesus said “no” to temptation, but us? Not so much. 

Get real with yourself by acknowledging that you’re going to eat more than usual and that you need to set goals and boundaries to minimize the carnage. 

Some boundaries might include saving holiday treats for one day on the weekends or choosing to fill up on healthy food to keep you from over-indulging on holiday snacks. 

Consider setting one or two attainable goals like boosting your physical activity or going for a short 15-minute walk after eating sugary foods. Write them down and keep them on your mirror or fridge, so you see them every day. 

 Make Smart Choices

This killer tip might be the only one you need. Snack on high-fiber foods, veggies, and proteins about an hour before leaving for a party or event. You will feel full longer and eat less scale-flattening food. 

Next, force yourself to eat smaller portions by using smaller plates once you’re at the event. And limit yourself to one or two plates. 

Lastly, eat slowly. Savor every bite. You’ll enjoy your food and feel full quicker.

Send Food Home

If you’re the one hosting the party, don’t get stuck with piles of irresistible leftovers. Why not keep the holiday cheer going by sending the extra food home with your guests instead?

Invest in disposable food containers (make it even more special by picking special holiday-themed containers), fill them up and give them to your guests as they’re are leaving. 

Reconsider Alcohol

Consuming alcoholic beverages piles on the calories. For example, a regular beer has about 153 calories, while a glass of wine has about 133 calories. That’s a whole lot of surplus energy in liquid form. 

Not only that, but alcohol can make you act irresponsibly, especially around food. So, let’s say you’d typically eat just a couple of snacks here and there. After a drink or two, you’re more likely to throw caution to the wind and eat four or five cookies, rather than just a couple as you usually would.

In fact, why not consider making this an alcohol-free holiday season? You’ll have an easier time managing your weight and will be fully present for each special moment you spend with friends and loved ones. 

Limit Temptation By Freezing Leftovers

Instead of giving your delicious, irresistible leftovers to your guests, freeze them instead to avoid temptation. Keeping them in the fridge makes it too easy to indulge. Freezing them makes it less likely you’ll reach for second and third helpings. It makes meal prep easier, too, because you’ll have a ready-to-serve dinner whenever you need it later on.

Drink Water

Drinking water might seem a little boring because it isn’t flavorful or fizzy. But, drinking water regularly throughout the day will help you lose weight because you’ll feel full and not eat as much. Plus, water has so many health benefits it’s hard to know where to start.

Water isn’t filled with artificial ingredients and sugars that increase your caloric intake and lead to weight gain. 

Try to limit yourself to one glass of soda or juice each day through the holidays. Otherwise, stick to water. You’ll feel more alert and less edgy because water washes toxins from your body.

Chew Gum

The jury is still out whether chewing gum curbs appetite. But some people will chew gum after a meal to make it less likely to indulge in second and third helpings, which is so easy to do during the holidays.

TV And Eating

Eating while you’re watching TV has been linked to overeating and making poor food choices. You get caught up in your favorite show, and before you know it, your fingers are scraping the greasy bottom of that bag of chips. 

But it’s not just mindless TV watching that gets you. It’s the commercials for processed snacks and sugary drinks that trigger your cravings and influence what you put in your cart when grocery shopping.

Get Your Steps

Even if your schedule makes it impossible to get to the gym regularly during the holidays, decide to stay active. Use the stairs. Park farther away at the mall. Be intentional about getting more steps in the coming weeks to burn extra calories. As an added bonus, physical exercise eases stress and tension caused by all the holiday hustle and bustle.

Reduce Stress

The holiday season really is merry and bright. But it’s also full of stress and anxiety.

Stress can trigger cravings and overeating, especially with unrestricted access to so much comfort food. 

Studies reveal that there’s a direct link between stress-related eating and obesity. So be mindful of holiday stress and take time for self-care. It can be as simple as taking a walk, five minutes of meditation, listening to uplifting music, or reading your favorite book. You might even book a massage. 

The holiday season really is the most wonderful time of year for so many people. And there are so many ways to enjoy the traditions we’ve come to know and love that don’t set us back but set us up for the New Year ahead. Use one or more of these ten tips to support your health and fitness goals and avoid gaining weight during the holidays.

The post 10 Ways To Avoid Gaining Weight During The Holidays appeared first on Lifestyle.

The average person gains about one pound during the six weeks between Thanksgiving and New Year’s. It may seem like a small price to pay for enjoying your favorite holiday treats, but it’s quite difficult to shed that weight after the festivities. And you know what? That holiday weight gain tends to stick around year after year, and before you know it, you’re more than a few pounds overweight.

One of the most effective ways to avoid holiday weight gain is portion control. However, it can be hard to stick to the recommended portions without feeling like you’re depriving yourself. Sometimes, you need to trick your brain into thinking your portions are bigger than they really are.

Learn the Basics

When serving food, divide your plate into two and fill one half with non-starchy vegetables. Then divide the remaining half into two and fill one quarter with protein and the other with complex carbs.

However, since plates come in all sorts of shapes and sizes, ensure that your portion of protein is no bigger than the palm of your hand and your portion of carbs is no bigger than your fist.

Always serve the vegetables first, the protein second, and the carbs last. This way, by the time you get to the carbs, your plate is almost full and you won’t have to think too hard about your portions.

Always Use a Plate

When you order takeout, it’s very tempting to eat from the container. However, this makes it very hard to determine what a reasonable portion looks like.

It’s best to portion out one serving of food onto a plate and eat that first. Chances are you will feel full after the first serving and will save the rest for later.

Use Smaller, Darker Plates

Studies show that bigger plates can cause you to consume up to 50% more food. This is because your brain bases your portions on how the food looks relative to the plate. A typical serving looks smaller on a bigger plate and, as a result, leaves you feeling less satisfied.

Similarly, studies show that you are likelier to eat less when there’s a high contrast in colors between the plate and the food. Food stands out more on darker plates making the portions look bigger than they really are.

Just Enough to Satisfy Your Cravings

If you’re at a dinner party and find yourself surrounded by treats, pick about four items you’d really like to have and leave the rest. As for the portions, choose the smallest amount necessary to satisfy your cravings. If that portion is smaller than a serving, even better.

The Two-Third Rule

If you struggle with overeating, try only eating two-thirds of your meal. Put away the remaining one-third and eat it later if you’re still hungry. Chances are you won’t even think about your leftovers until it’s time for your next meal.

Don’t Binge on Healthier Foods

Binging on healthy foods still counts as overeating. Besides, most foods are only healthier if you stick to the right portion size.

A ‘reduced fat’ version of your favorite cheesecake may only be 25% lower in fat than the original version. This means that eating two portions of reduced-fat cheesecake is much worse than eating one portion of full-fat cheesecake.

Portion control is one of the cornerstones of healthy eating and weight management. However, we’ve become used to big portions, making it hard to reduce them without feeling deprived.

Sometimes, we need to use tricks like smaller, darker plates, putting away a third of our food, and filling half of our plates with vegetables to avoid overindulging, making sure we can still fit into our pants next Christmas.

The post Science-based Portion Control Tips for the Holiday Season appeared first on Lifestyle.

However, there’s absolutely nothing wrong with enjoying the holidays and indulging in special treats or rich foods. We just need to make sure we don’t eat that way the rest of the year!

Some people go on one of those guilt-ridden juice cleanses and deprive themselves of their favorite foods in January to atone for eating poorly during the holidays. But this kind of all or nothing approach rarely works because it’s unsustainable. A better approach is to set small, realistic goals that slowly reset your mindset and body.

It’s Really Not a Big Deal

A couple of days of overindulgence is really not a big deal in the grand scheme of things. So don’t treat it like a major catastrophe or as an excuse to eat more junk food because the “week is lost as far as healthy eating goes.” Instead of wallowing in guilt or regret for falling off the wagon, just hit the reset button.

Hit the Reset Button ASAP

A quick rebound is the biggest predictor of long-term health success. A weekend or two of over-indulgence won’t affect your long-term health goals if you get back on track as soon as possible.

Just don’t let a few bad eating choices become the new normal for your eating habits moving forward; start eating nutritious meals again as soon as possible.

One Meal at a Time

Getting back on track is more manageable when you do it one meal at a time. Just focus on making one nutritious meal, and then another, and then another.

A few days of eating nutrient rich food like fruits, veggies, nuts, seeds and whole grains is all you need to cleanse your palate and blunt cravings for sweet and greasy junk food.

Work Out

Healthy eating and fitness go hand in hand; nothing revs up your metabolism like a good workout. If you want your body to burn carbs and fat more efficiently, slowly incorporate, or reintroduce, exercise into your routine.

To be consistent with an exercise program, it helps to remember the mental and emotional benefits of working out to stay motivated.

And when you feel stressed and are tempted to comfort yourself by overeating or scarfing down a pint of your favorite Ben & Jerry’s ice cream, stop flirting with temptation and go for a walk or run immediately instead to conquer any cravings for comfort food.

We all overindulge from time to time but it’s really no big deal. Health and fitness is not a predefined road that requires perfection. Just focus on making your next meal healthier, throw in some exercise and before you know it you’ll be back on track in no time.

The post Getting Back on Track after a Period of Overindulgence appeared first on Lifestyle.

It’s so easy to overindulge this time of year. A single scoop of ice cream easily becomes three or four. And then there are the pies…oh the pies…“I’ll just have a tiny slice of each, please.”

Wouldn’t it be nice to savor every bite without feeling guilty or worrying about overindulging on your favorite holiday foods? Is it possible? Well…maybe not completely…but here’s a plan your waistline will appreciate.

Plan Ahead

The key to healthy eating is planning ahead.

If you know you’re having a big holiday meal later in the day, eat a light breakfast so you may enjoy your holiday meal without worrying too much about overeating.

However, please don’t starve yourself before feasting because it’s so hard to make smart food choices when your stomach is screaming FEED ME!

Savor the Food

The holiday season is a special time, and there’s nothing wrong with enjoying foods that you wouldn’t normally eat. It’s perfectly fine to indulge without making it look like you’re training for one of those food eating competitions.

And even if you end up eating more than you planned, don’t beat yourself up. Remember, it’s not what you eat on Christmas Eve and Day that makes you unhealthy, it’s what you eat the rest of the year.

When you sit down to eat, enjoy how good the food looks and smells, in addition to how delicious it tastes. The thing about comfort and pleasure foods is that it’s more about satisfying your cravings than filling your stomach. Savoring them slowly helps you feel mentally, emotionally and physically satisfied.

Keep in mind that it takes about 20 minutes for your stomach to let your brain know that it’s full. If you’re still hungry after twenty minutes, go ahead and have a little bit more.

Save the Treats for the End of the Meal

Don’t try to satisfy your cravings on an empty stomach. An empty stomach = eating too fast and too much. So eat your healthier food first and then enjoy a slice of pie or scoop of ice cream.

Even if sweets aren’t your Kryptonite, save your “trigger” foods for the end of the meal. For instance, don’t start your meal with piping hot, fresh bread if that’s your weakness. Save it for the end of the meal so you’re not eating refined carbohydrates on an empty stomach.

Take Some Food Home if Possible

You’re less likely to overeat if you know you can take a piece of grandma’s apple pie with you. It also helps you spread these special treats over the entire holiday period as opposed to trying to satisfy all of your cravings in a single day. However, this is only a good idea if you can restrain yourself from devouring the food the second you get home.

Also, as a final reminder, research shows that if you exercise before you feast, or take a twenty minute walk afterwards, it’ll help minimize the damage.

With these simple tips, you can enjoy the holiday season and your favorite foods without constantly worrying or feeling guilty about overindulging.

The post Enjoy The Holidays Without Making Your Scale Cry “Uncle!” appeared first on Lifestyle.