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‘T is the season to spend time with friends, family, and loved ones—and to
celebrate, indulge, and be merry.

But, the holiday cheer can also invite quite a setback in your mind-body health
goals and wellness routine. To avoid the stress and weight gain of the season—and

TABLE OF
remain light in your mind and body—follow this guide to indulge, without losing
your healthy edge.

CONTENTS In this guide, we’ll show you how to:

• EAT healthy and in moderation (including recipes to indulge in holiday sweet

treats that don’t pack the pounds).
04 Eat
• MOVE your body, stretch, and get your heart rate up (including yoga for the
22 Move season).

• DE-STRESS and balance your emotions during the busy chaos of the holidays.
40 De-stress
May you and your loved ones be happy. May you and your loved ones be healthy.
May you and your loved ones be at peace this holiday season and into the New
50 Contributors Year.

Namaste,
The Chopra Center

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 I t doesn’t seem to matter what holidays you
celebrate—everyone wants to eat over the holiday
season. Studies have shown that the average adult
gains between 1 and 2 pounds from November
to New Year’s Day. Although this may seem
insignificant, it can be enough to add up year
after year.
How do you enjoy the holiday season without
falling into the trap of weight gain, sugar crashes,
and poor choices? Keep reading for the Chopra
Center’s helpful tips and recipes.
Indulge Without Going Overboard
Sticking to a healthy plan is important. However,
depriving yourself of certain foods can have
negative results. Restrictive eating can lead to
binge eating as well as disliking healthy foods by
associating them with something you ‘have’ to do.
When it’s time to pile food on your plate, eat what
you know you love, guilt-free, but keep this advice
in mind:
• If smaller plates are an option, use them. You’ll
fill larger plates just because room is available.
Second trips are better than overeating on the
first round.
• If you’re trying something new, only take a bite-
size portion.
• Eat a snack before you arrive so you aren’t
starving at the onset of the feast.
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• You fall in love with your aunt’s new dessert and
even though you’re too full to enjoy it, you’re
tempted to have a second portion. Instead of
grabbing the last bite in fear of not eating it
again until next year, ask her to email the recipe
out to the whole family for those who can’t wait
another year.
Replace Alcoholic Beverages with an Alternative
From a caloric standpoint, most of us
underestimate the number of calories in alcoholic
beverages. Alcohol can alter your blood sugar
levels because it prevents the liver from producing
glucose. As a result, you can experience
hypoglycemia, leaving you hungrier. When drinking
several alcoholic beverages while eating, some
people tend to underestimate how much they’re
eating. In Perfect Health: The Complete Mind Body
Guide, Dr. Deepak Chopra explains that Ayurveda
considers alcohol to be a toxin and that it has no
place in a healthy lifestyle.
Many drink alcohol at parties and gatherings to
fit into the social scene. You can adhere to your
Ayurvedic and healthy lifestyle by replacing drinks
with some non-alcoholic alternatives.
In a wine glass, fill it two-thirds with a sparkling
water, one-third with cranberry juice and add a
lime wheel. You can do the same thing in a mixed
drink glass and people will think it’s a vodka and
cranberry.
 Pumpkin Coconut Pecan Fudge
Pumpkin, with a high concentration of carotenoids and many health benefits, and coconut oil, with heart-
protective and enhanced-metabolic characteristics, are nutritious ingredients for this simple recipe. Grade
B organic maple syrup offers a darker, richer, and less-sweet flavor than its grade A cousin. It’s important to
note: When shopping for this sweet addition, select only organic maple syrup, as non-organic brands may use
formaldehyde and other chemicals according to Rebecca Katz’s book, One Bite at a Time: Nourishing Recipes
for Cancer Survivors and Their Friends.

Finally, pecans offer high levels of antioxidants that may contribute to heart health. These collective attributes
make this party-favorite fudge not only delicious, but more nutritious, too.

1 cup pumpkin puree

1/3 cup coconut butter
1/4 cup coconut oil, melted
1 teaspoon vanilla extract
1/4 cup grade B organic maple syrup
1 teaspoon pumpkin pie spice
1/2 cup of toasted pecans, chopped
1/2 cup toasted coconut flakes

Directions:
Line an 8-by-8 inch pan with parchment paper. Set aside.

Combine the pumpkin, coconut butter, coconut oil, vanilla, maple syrup, pumpkin pie spice, and salt in
a food processor and puree until smooth.

Pour the mixture into the prepared pan. Sprinkle with toasted coconut flakes and pecans. Place the
pan in the refrigerator for 1 hour, or until firm.

Slice into squares and serve. Store in the fridge for up to 10 days.

Serves 6

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 Sesame Anise Cookies
Sesame seeds are incredibly rich in many bone-supporting nutrients—such as calcium, magnesium and
phosphorous, according to the World’s Healthiest Foods, and offer a delicate and nutty flavor. Their crunch and
mild sweetness can turn into a delicious holiday cookie that is full of flavor and offers a host of health benefits
to boot.

3/4 cup sesame seeds, divided 2 egg whites

1 teaspoon anise seeds 3 tablespoons extra virgin olive oil
1 1/4 cups gluten-free flour mix 1/2 teaspoon vanilla extract
1/2 cup grade B organic maple syrup Pinch of sea salt
1/2 teaspoon baking powder

Directions:
Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper.

Whisk 2 tablespoons of the sesame seeds, anise seeds, flour mix, sugar, and baking powder in a
medium bowl. Reserve the remaining 4 tablespoons of sesame seeds on a small plate and set aside.

Whisk together the egg white, oil, vanilla, and salt in separate bowl. Pour the wet mixture into the
dry and stir together until the dry ingredients are moistened. The dough should be moist but not too
sticky. If it appears too sticky, place the dough in the refrigerator for 5 to 10 minutes until it is firm
enough to handle.

To form cookies: Use a tablespoon to scoop the dough. Roll each piece into a log shape, about 2
inches long and 1 inch wide. Roll each log in the reserved sesame seeds to cover entirely.

Lay the cookies on the prepared sheet and bake until golden and slightly firm to the touch—about 15
to 20 minutes. Cool and serve, or store, covered, at room temperature for up to 1 week. Freeze up to 1
month.

Serves 10-12

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 Cinnamon-Dusted Cacao “Truffles”
For dark chocolate lovers, this rich ball of goodness is enough to satiate the sweet tooth while gaining a few
health benefits. The cashews and raw chocolate (cacao) are a match made in heaven in more ways than one.

Cacao powder is derived directly from the cacao bean and differs from cocoa powder because it is not treated
with high heat—this helps to preserve the nutrients that are typically lost during the roasting process. Cacao
powder has beneficial antioxidants called flavonols, can improve cognitive function, and is rich in nutrients like
magnesium—which is involved in more than 300 essential metabolic reactions.

Dates not only add a wonderful flavor and texture; they are also packed with an abundance of vitamins,
minerals, and fiber. Finally, adding cinnamon to this marvelous mix helps stimulate insulin activity, and thus helps
the body process sugars more efficiently according to Nourishing Traditions by Sally Fallon.

1/2 cup raw cacao powder 1/4 teaspoon sea salt

3/4 cups cashews, soaked for an hour 6 Medjool dates, pits removed
1/2 cup coconut oil 1/4 cup of cinnamon for dusting
1 teaspoons vanilla extract

Directions:
Add all ingredients into a high-speed blender or food processer (except the cinnamon). Blend
approximately 2 minutes until a dough-like consistency forms.

Place in freezer 1 hour to firm.

Remove from freezer and scoop dough with a tablespoon to form into round balls, then roll in
cinnamon for a nice topping finish.

Keep refrigerated until ready to serve.

Serves approximately 20 to 25 (one each)

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 Gingerbread Cookies
Create classic gingerbread cookies and decorate them with currants, raisins, and dried cranberries. If you’re
short on time or don’t have gingerbread cookie cutters, you can make gingersnaps instead.

2 cups almond meal 1/2 teaspoon baking soda

2/3 cup arrowroot powder, plus extra for dusting 1/2 teaspoon salt
1/2 teaspoon ground cloves 1/2 cup molasses
1/2 teaspoon ground cinnamon 3 tablespoons organic coconut oil or ghee
1/2 teaspoon ground nutmeg 4 tablespoons maple syrup
1/2 teaspoon ground ginger Currants, raisins, or dried cranberries for decorating

Directions:
Preheat oven to 350 degrees F.

Combine all dry ingredients in a large bowl and mix together with a wooden spoon. In a small
saucepan, bring molasses to a boil over medium heat. Add coconut oil and maple syrup, and stir until
combined.

Remove saucepan from heat and then stir hot liquid mixture into the dry ingredients. Mix dough with a
wooden spoon until thoroughly combined and golden brown.

Place a sheet of parchment paper onto the counter or a cutting board and dust with arrowroot
powder.

Dust your hands with arrowroot powder and roll dough into a large ball. Place dough on parchment
paper, press lightly to flatten it, and sprinkle with arrowroot powder. Cover the dough with another
sheet of parchment paper, and roll with a rolling pin until dough is about 1/4 inch thick.

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 Dust a small plate with arrowroot powder and place cookie cutters into arrowroot powder. This
prevents dough from sticking to the cookie cutters when cutting. Once you cut the whole sheet of
cookie dough, peel away the remaining dough. Use a spatula to transfer the cut cookies to a greased
baking sheet. Form the remaining dough into another ball, roll out again and repeat until all the dough
is used.

Bake gingerbread cookies at 350 degrees F for 10 minutes. “The secret to making
Remove from oven and decorate by pressing in raisins, currants, and/or dried cranberries while cookies
are still warm. Cool on a cookie rack. your holiday inspiring is
Makes 12 actually quite simple. Be
Gingersnap Variation:
inspiring yourself. As with
Follow the above directions to make the dough. Roll the dough into 1-inch balls and place on a
greased cookie sheet. Press each ball flat with the palm of your hand.
any change, you must be
Bake gingersnaps at 350 degrees F for 15 minutes. Cool on a cookie rack.
the change you want to
see in others.”
- Deepak Chopra

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 Thumbprint Jelly Cookies
These holiday favorites can be fun to make. You can make them with organic raspberry, apricot, blueberry, or
your favorite jelly or jam—or mix them up and make several of each flavor.

2 cups almond meal 1 tablespoon vanilla extract

1/4 teaspoon baking soda 1 tablespoon coconut milk
1/4 teaspoon sea salt 2 tablespoons almond meal for dusting
1/4 cup melted coconut oil 2 tablespoons your favorite jelly, no added sugar
1/4 cup honey

Directions:
Preheat oven to 350 degrees F. Grease a cookie sheet.

Combine the first three dry ingredients into a mixing bowl. Mix well with a wooden spoon.  Add in the
coconut oil, honey, vanilla, and coconut milk. Mix all ingredients together until they form into dough.
Roll dough into a large ball, then separate into 18 equal parts.

Roll each section into a small ball and dip half of each ball into the almond meal. Place the balls on
the cookie sheet with the sides dipped in almond meal facing up. Press your thumb into the center of
each ball, leaving a small indentation in the center of the cookie.

Fill the indentation with jelly or jam.

Bake for 8 to 10 minutes. Try stacking two cookie sheets to prevent burning the bottoms.
The cookies will still be very soft when they come out of the oven. Carefully transfer them to a cooling
rack and allow them to cool completely. As they cool they will become firmer, but will remain soft and
chewy.

Sprinkle with almond meal.

Makes 18

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 Coconut Saffron Shortbread Cookies
Saffron, used for thousands of years for culinary and medicinal purposes, is made of the dried stigmas of the
saffron crocus, which is grown in Spain and the Middle East. This exotic yellow spice adds a bright, cheery color
and flavorful twist to these holiday shortbread cookies. This recipe only uses 2 to 3 saffron threads so it won’t
break the bank. Make sure you buy true saffron and not dyed imitation saffron.

3/4 cup sifted coconut flour

6 tablespoons organic coconut oil or ghee, room temperature
1/4 cup raw organic honey
1/8 teaspoon saffron (2 to 3 threads)
Pinch of sea salt

Directions:
In a medium-size bowl, mix all ingredients on medium-high speed for 1 minute.

Press the dough into a 9-inch square cake pan. Poke lightly with a fork to create a design of your
choice. Place the pan in the freezer for at least 30 minutes.

Preheat oven to 200 degrees F. When the shortbread has chilled, transfer the cake pan to the
preheated oven.

Bake for 45 to 50 minutes, or until lightly golden.

While the shortbread is still hot, score it into 12 pieces with a knife. After it has cooled, slice the pieces
all the way through. Shortbread can be stored in the fridge for up to 5 days or in the freezer for up to 1
month. Warm to room temperature before eating.

Makes 18

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 Chocolate Peppermint Macaroons
Chocolate and peppermint give this classic macaroon cookie a delicious taste.

3 cups shredded unsweetened coconut 1/4 teaspoon vanilla extract

1/2 cup raw, organic honey Dash of sea salt
1/4 cup organic coconut oil, melted 1/2 teaspoon peppermint extract
1/2 cup coconut milk
1/2 cup cacao powder
Optional: 3.2 ounce, 70 percent (or more) dark chocolate bar (for dipping)
Optional: Additional 1/4 teaspoon peppermint extract (for dipping)

Directions:
Preheat oven to 325 degrees F. Combine all ingredients (minus the optional chocolate and additional
peppermint extract) in a bowl and mix well.

Scoop out dough with a tablespoon and form 1-inch balls, tightly packing them with your fingers.
Place the balls on a greased cookie sheet and bake for 30 minutes, rotating the cookie sheet halfway
through.

Cool macaroons on a wire rack for 1 hour. Store in an airtight container at room temperature for up to
1 week.

Chocolate Peppermint Macaroon Option:

Using a double boiler pan with water in the bottom pan, melt the dark chocolate bar on low heat,
stirring in the additional peppermint extract until well mixed. Dip the bottom 1/3 of each cooled
macaroon into the melted chocolate.

Cover a cookie sheet with parchment paper and set dipped macaroons on the paper. Place the cookie
sheet in refrigerator for 30 minutes to cool chocolate.

Makes 24

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 Stress and fatigue are often unwelcome guests
during the holiday season. Stress might join you
while cooking a holiday meal, decorating your house
in preparation for a party, or shopping at a crowded
mall. It can manifest as aches and pains, prevent you
from sleeping through the night, and dampen your
spirits during the holidays.

You can beat back stress, and the inevitable fatigue

it causes on your body. Fend off feelings of stress
by stretching your body and encouraging healthy
and restorative movement. Enjoy learning this
gentle yoga flow that will help you relax, recharge,
and restore your mind and body through the entire
holiday season.

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10-Minute Yoga
Flow to Fend Off
Holiday Stress
This yoga flow will take you about 10 minutes and
should be done in a quiet space. Hold each pose for
about five deep breaths. Holding these poses for a longer
period of time will allow your body to fully adjust and
align properly, assist you in building strength, and give
your mind a restorative rest. There is no mat required, just
you and your breath.
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Tadasana
Equal Standing Pose
Tadasana is the perfect pose to close your eyes and take a few moments to
breathe. This pose induces a meditative state and allows you to find some
balance and calm your mind. This pose encourages both physical and mental
relaxation. Tadasana is also a great opportunity to take a deep breath and set an
intention or take a moment of gratitude for your practice.
Stand with your feet parallel to one another and about hip-distance apart.
Distribute your weight evenly on your feet. Keep a very small bend in the knees
by engaging your thighs in order to discourage locking your knee joints. Place
your hands together at your heart center. Close your eyes and take five
deep breaths.
Urdhva Hastasana Hands to Sky
Urdhva Hastasana is a pose that helps you move stagnant energy that may
be weighing you down. This pose encourages openness and flexibility in your
shoulders, spine, and heart center.
 
From your Tadasana pose, take a deep inhale as you reach your hands up
to the sky. Root your feet down into the earth and extend your finger tips to
the sky. Spread your fingers wide and the palms of your hands will face one
another. Gaze straight ahead or slightly upwards, if you do not have neck
sensitivity. Hold for five deep breaths.
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 Uttanasana Forward Fold

Uttanasana can help calm your mind and relieve stress and anxiety. We often
carry stress and tension in our neck and shoulder area; this pose physically takes
the tension off of that sensitive area, while allowing your entire upper body to
release and relax. While in this pose, focus on letting go all of the tension in your
neck. Perhaps gently shake your head “yes” and “no” to ensure that your neck is
completely relaxed. Imagine all of your worries and stress rolling off of your back.
 
From Urdhva Hastasna, exhale and then hinge at your hips and forward fold. You
can rest your hands on the floor if they can reach comfortably. You can also reach
for the backs of your thighs or for opposite elbows with your hands. Release all
tension in your neck and allow your head, neck, and upper torso to completely
relax. Close your eyes and hold for five deep breaths.
Balasana Child’s Pose
Balasana is considered one of the most restorative postures in yoga. This gentle resting
posture stretches the entire backside of the body, including your shoulders. With each
breath, you can melt deeper into this pose and encourage your body to completely relax.
This pose helps quiet the mind. By placing your forehead on the floor, you are allowing your
body to ground down and enhance relaxation. Balasana is known to soothe the nervous
system and aids the lymphatic system.
 
From Adho Mukha Svanasana, release down to a table-top position with your hands directly
under your shoulders and your knees directly under your hips. Take your big toes in to touch
one another and spread your knees wide. Begin to release your hips back over your heels
and extend your arms in front of you. If this pose is uncomfortable for your hips, place a
large pillow under your torso and between your knees and rest your head on the pillow for
support. Close your eyes and hold for five deep breaths.

Adho Mukha Svanasana Downward Facing Dog

Adho Mukha Svanasana encourages fresh blood to flow through

your body, allowing you to feel energized and rejuvenated. This
pose is considered a mild inversion because your heart is higher
than your head. Inversions boast a list of benefits to help relieve
stress such as encouraging fresh blood to flow to your brain, which
helps calm the nervous system.
 
From Uttanasana, bend your knees and plant your hands down on
the mat. Walk your feet toward the back of the mat so your body
resembles an upside-down V shape. Spread your fingers wide on
the mat and press down with all four corners of your hands. Draw
the sit bones up and back simultaneously and release your heels to
the mat as far as they will go. Close your eyes and take five
deep breaths.
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 Janu Sirsasana Head to Knee Forward Bend

The hip area is also a very common place in the body to hold onto emotions and
stress. Janu Sirsasana is a gentle hip opener and forward fold. This pose also stretches
the spine, shoulders, and hamstrings. By opening the hips, spine, and shoulders, you
are encouraging release of the residual tension that often resides in these areas.
 
From Dandasana, bend your right knee and open it toward your right side. Place your
right foot inside your left thigh with the heel towards your pelvis. Turn your torso
toward your extended left leg and reach your hands toward the sky on a deep inhale.
As your exhale, begin to hinge at your hips and forward fold over your extended left
leg. Depending on your flexibility, you can gently place your hands on the floor on
either side of your left leg. If you have deeper flexibility, you can reach for your left
shin, ankle, or foot. Close your eyes and hold for five deep breaths. Inhale as you lift
your torso up, extend your right leg straight to meet your left, and repeat on the
left side.
Dandasana Staff Pose
Dandasana stretches your shoulders, upper back, and chest. This pose allows for improved posture
and alignment. Dandasana is a great static pose that encourages your mind to calm and focus. By
lifting your chest in this pose, you’re encouraging your heart chakra to open, which is associated with
compassion, love, and joy. “Close your eyes
  and hold for five
From Balasana, inhale back up to your table-top position with your hands directly under your
deep breaths”
shoulders and your knees directly under your hips. Gently take your legs to one side to make your
way down to the floor in a comfortable seat. Extend both of your legs out in front of you. Place the
palms of your hands a few inches behind your hips with your fingertips facing your feet. Engage your
feet by flexing your toes back toward you, engage your thighs, and engage your lower belly. Relax
your shoulders down your back and draw your shoulder blades toward one another. Release your
chin toward your chest, close your eyes, and take five deep breaths.

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 Viparita Karani Legs Up The Wall
Viparita Karani is a wonderful pose to fully relax and explore your breath. By placing your legs up
the wall, you’re allowing stagnant fluids to release, and fresh blood to flow through your body. This
circulation boost allows your body to restore its balance. By doing this pose, you will encourage your
entire body to relax and transition from activity to receptivity, which allows your mind to quiet.
 
From Supta Baddha Konasana, take hold of the backs of your thighs as you gently guide your knees
in to touch one another. Give your knees a hug with your arms wrapped around your legs. Gently
rock yourself up to a seat and position yourself next to a wall. Sit upright against a wall with one hip
touching the wall. Slowly roll down onto your back and let your legs rotate up and rest against the wall.
You may need to scoot your body closer or further away from the wall in order to find a comfortable
position. Rest your arms out to the sides of your body or gently place one palm on your belly and one
on your heart. Once you’re comfortable, close your eyes, and hold for five deep breaths.

Supta Baddha Konasana Reclining Bound Angle Pose

Supta Baddha Konasana is a classic restorative posture. This pose stimulates the heart and improves
circulation that allows the body to move stagnant energy. This pose also helps reduce nervous tension
and gives the body an opportunity to completely relax. Supta Baddha Konasana encourages relaxation
of the abdominal muscles, which can be soothing for many digestive issues caused by stress.
 
From Janu Sirsasana, extend both legs out in front of you and slowly lower down onto your back. Once
you’re on your back, bend your knees. Relax your knees out to the sides and place the outer edges of
your feet on the ground. The heels and soles of the feet will touch one another. Gently allow your hips
to open. Rest your hands on the ground on either side of your bent legs with your palms facing up.
Release any tension or tightness in your body, allowing your body to completely relax into the pose.
Close your eyes and take five deep breaths.

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Savasana
Savasana is your reward after this gentle stress-relieving yoga flow. After flowing
through these grounding and calming postures, Savasana will give your body the
opportunity to receive your practice, and allow the restorative work you did to sink
into all of the cells of your body.
 
From Viparita Karani, gently slide your legs down the wall toward your right side
and roll over to the right side of your torso. Use your hands to press up to a seat
and move your mat away from the wall. Gently lie all the way down and completely
surrender. Allow your legs to extend down on the mat and your feet to relax open
to the sides. Release every muscle in your arms, legs, torso, and face. Close your
eyes and allow your body and mind to be completely still.
“
Yoga allows you to find
an inner peace that is
not ruffled and riled by
the endless stresses and
struggles of life.
- B.K.S. Iyengar

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 Twists
How to do them:
Why Twists? Twists are great nourishing and detoxifying poses to help aid digestion. There are many
Twists help massage abdominal organs and stimulate Agni, or digestive fire. Your body’s yoga poses that are
Agni allows you to digest food efficiently, and absorb essential nutrients from your food, considered twists.
according to Ayurveda. By gently twisting your body after a large meal, you encourage Below are examples
fresh blood to flow to your digestive organs. Twists can feel slightly uncomfortable right of a seated and

Post-Feast Yoga
supine variation.
after eating, so be sure to twist slowly and gently.

Ardha Matysendrasana
Poses to Help (Half Lord of the Fishes Pose): Sit comfortably with your legs

Your Digestion
extended straight in front of you. Bend your right knee into your
chest and place your right foot on the outer edge of your left
thigh. Wrap your left arm around your right knee as you slowly
begin to open your torso toward your right. Place your right hand
at the base of your spine with your fingers facing the back of your
mat. The twist should occur within your thoracic spine, which is

It can be tempting to curl up on the couch after a large, the upper area of your spine. Ensure you draw your right shoulder
blade down your back as you slowly twist your torso. Eventually,
gently gaze over your right shoulder. While in this twist, press your
decadent holiday meal. However, doing mindful movement sit bones into the ground and draw the crown of your head to the
after you eat sets up your body to move food along and sky. Repeat on the left side.
keep you comfortable. Try these six yoga poses to help
stimulate digestion and detoxification.
Supta Matsyendrasana
(Supine Spinal Twist): Lie down on your back with your legs
extended straight. Open your arms perpendicular to your body
so your body makes an uppercase “T.” Draw your right knee into
your chest; then gently draw your right knee over your body
and release it down on the left side of your body. Gently turn
your head to the right. Ensure both shoulders stay rooted to the
ground. Hold for a few deep breaths. Repeat on the left side.
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 Marjariasana and Bitilasana
Why Marjariasana and Bitilasana? By doing Marjariasana and Bitilasana, or Cat/Cow Pose, you are stretching and
contracting the abdominal organs and encouraging movement in your digestive system while creating space in
your abdomen.
Pavanamuktasana
Why Pavanamuktasana? This pose is one of the best poses for digestion and to alleviate post-feast bloating. The
pressure of drawing your leg against your belly will gently massage your digestive organs and encourage trapped wind
to move through your digestive tract. This poses compresses and massages your ascending and descending colon,
and encourages blood flow to your digestive organs.

How to do it: Lie down

flat on your back with
both legs extended.
Draw your right knee
into your chest and wrap
both hands around the
upper area of your right
shin. Draw the knee
toward the chest, which
will cause your thigh to
gently press against your
stomach. Take about 5 to
10 deep breaths. Release
your right leg and extend
How to do it: Come to your hands and knees. To ensure proper alignment, place your hands directly it down onto your mat.
underneath your shoulders and your knees directly underneath your hips. Your toes can either be tucked Repeat on the left side.
under or the tops of your feet may rest on the ground. As you inhale, release your naval toward the ground
and begin to arch your spine. Draw your chest toward the sky and gaze up if it’s comfortable for your neck.
This pose is known as Cow Pose. As you exhale, draw your naval deep into your spine and begin to round
your back. Draw your chin toward your chest as you press down on the mat with your hands. This pose is
known as Cat Pose. Continue to transition between Cat and Cow, moving with deep inhales and exhales.
Once you’ve completed a few rounds of Cat/Cow, walk your knees a few inches further away from each
other and sit back over your heals into Child’s Pose to rest for a few breaths.
36 37
 This year, try some of these actions with the
family to reduce the march to the kitchen:
1. Go for a 5- to 10-minute walk after each meal to aid digestion.
Increase that walk to 15 minutes after every meal to help lower
blood sugar levels, especially after eating holiday sweets. You
may be surprised at those who will join you for your walk!
2. Run the stairs in your home.
3. Organize a family yoga session (Try leading one of the
sequences in this book!)
4. Go for a family hike.
5. Bring a board game to the family feast. Although you’re
still sitting, this can provide some excitement and victory
movement. Plus, it’s better than just eating.
6. Shovel snow.
7. Ice skate.

Maintain an Exercise Plan 8. Make snow angels.

9. Dance to Christmas music.
Holiday gatherings often consist of sitting, eating, talking, drinking, and more 10. Walk the neighborhood or mall to see the holiday decorations.
eating. We often find ourselves sitting for longer periods of time because we
enjoy the conversation. Your legs want to move, the food is on the counter,
and off you go for food you’re are not even hungry for.

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 The lyrics “It’s the most wonderful time of the year…”
can feel like “It’s the most stressful time of the year…”
for many. In fact, 90 percent of Americans indicated
that they feel stress during the holidays and 24 percent
experience difficulty with family members.

For many people, the holidays can spark feelings of

anxiety, disenchantment, and even dread. Instead of
relishing time with family, the season reminds them
of unhappy memories, financial obligations, run-ins
with dysfunctional relatives, and old family traditions
that no longer bring joy. While the holidays are meant
to serve as more of a time for rest and relaxation,
many would argue they’re often the opposite.

If you’re looking for ways to reduce holiday stress

and create warm, peaceful memories with your loved
ones, follow these tips…

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 Focus on the Positive
Bring your attention to the experiences you most enjoy about the holidays. The fabulous meals.
Reconnecting with family. Consistently maintain a positive mindset; your thoughts can become
your reality.
Try going into each holiday gathering or interaction with a positive and loving intention. It’s easier to
maintain a positive attitude when you arrive in that mental state.
Spend Time Outdoors in Nature
Spending time outdoors in nature can help enhance mental clarity, energize your mind and body,
and connect you to your loved ones as well as the environment. Schedule some outdoor time
with family members during holiday get-togethers. Take an early morning jog through the park,
an afternoon hike through the mountains, or an evening stroll around a lake. Throwing a football,
making snow angels, or ice-skating are a few outdoor activities that can interrupt the mental
agitation that creeps in during a long holiday weekend with family.
Let Go of the Past
What do you remember from the holidays last year? Your uncle’s incessant jokes? Your family asleep
in front of the television? Don’t dwell on negative memories from previous holidays.
Pretend you are a newcomer to your own family. Approach them with curiosity and excitement.
Forget past transgressions, arguments, and tears. You are not condoning past wrongs by letting them
go; you are just saying they cannot hurt you anymore.
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Take Time for Yourself
The holidays can be a time when we put everyone else’s needs first. It’s easy to lose yourself in the
chaos of the season. You must first tend to your own needs if you hope to accomplish everything on
your holiday to-do list.
Take some time to reflect on what practices you do to keep you balanced and peaceful throughout
the year and make sure to adhere to them when things get crazy. If you’re feeling triggered, it can
help to talk to a trusted friend or use a self-soothing technique that helps you ride the wave of
emotion to its end. Go for a walk outside, drink a cup of hot tea, take a bath by candlelight, enjoy
time with a pet, do yoga, or spend time in meditation or prayer.
Stay in the Present
What is the best gift you could give to yourself and others at your holiday gathering? Being present.
Set your intention to focus on the moment, and catch yourself if you begin to think about past
holiday problems. Your family will not be on this earth forever. Cultivate appreciation for their
presence in your life at the moment.
Hold Realistic Expectations
If you become frustrated that the holidays aren’t going according to plan, remember that there is no
such thing as a perfect family or perfect holiday, regardless of what you see on television or social
media. Your family is in your life for a reason. What can you learn from them? See every interaction
as a growth opportunity—even during the most frustrating, dysfunctional moments.
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 Maintain Your Routine
As much as possible, maintain your typical sleeping, eating, and exercise schedules. Your vitality
can be weakened by changes in routine, which can lead to feelings of anxiety or irritation. Making
time for yourself can help you stay peaceful and grounded, regardless of what your family
members do or say.
Say Cheese
No one can deny the mind-body connection. But how much power does the body have over the
mind? Research has found that even a phony smile can help you handle stress. So, if you’re looking
for a way out of stress, you’ll need to smile more.
Organize a family photo shoot or make sure to have your camera on-hand when everyone first
arrives to the holiday meal, gathering, or party. Capture those first hugs, ask for the best grins, and

Make Clear Requests snap all those treasured moments. You can revisit them mid-year to remember how great the
holidays can actually be.

Your family often won’t know what’s important to you unless you voice it. If you would like
to say grace before a meal, then simply ask, “Would you mind if I ask for a blessing before we
eat?” Clearly stating your needs can help to reduce holiday stress and develop closer family ties.
Encourage your family members to do the same, whether it be creating clear boundaries around
topics that are discussed, alcohol consumption, or the duration of the family gathering.
Make Restful Sleep a Priority
Good quality rest is one of the pillars of healthy living. In rhythm with the sun going down and birds

Practice Gratitude flocking to their nests, we should also go to sleep early, ideally before 10 p.m. If you are a late riser,
try shifting your bedtime closer to 10 p.m. by 15 minutes per night. This will give you the time to
enjoy nature’s early morning calm, ever-more important during the stressful holiday season.
Gratitude is a powerful force that you can use to expand your happiness, improve your health,
and—you guessed it—help you cope with stress.

Many scientific studies, including research by renowned psychologists Robert Emmons and
Michael McCullough, have found that people who consciously focus on gratitude experience
greater emotional well-being and physical health than those who don’t.

Organize a time when your family sits down to share what they love about the holidays, or about
individual members of the family.

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Decompress with
Aromatherapy
Pure essential oils such as cinnamon, clove, pine, orange,
peppermint, and frankincense—all classic holiday scents—can
help you weather seasonal stress.
Here are five recipes to incorporate aromatherapy into your
holiday routine. You can modify the blends to suit your
preferences and your budget. Essential oils are potent; it’s
possible to have too much of a good thing, especially in a
product that will be used on the skin. Making solutions too
strong can lead to irritation, headaches, and other unpleasant
effects.
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Spicy Citrus Diffuser Blend Evergreen Diffuser Blend
This blend is uplifting and sets the perfect stage for a holiday These oils make great air purifiers and are known to be
gathering. helpful to the respiratory tract. It’s especially good for
freshening the air in a stuffy, overheated room.
• 20 drops sweet orange
• 4 drops cinnamon bark • 20 drops cedarwood
• 4 drops nutmeg • 10 drops juniper berry
• 4 drops clove •
•
10 drops cypress
10 drops Siberian or balsam fir
Store in a tightly sealed, colored glass bottle to protect against ultraviolet light. Use 5 to 8 drops in a candle warmer,
10 to 15 in an ultrasonic diffuser, or the full batch in a nebulizer.
Relaxing Bath Blend
What could be better than relaxing in a luxurious, hot bath after a long day of holiday shopping? This blend includes
Frankincense, one of the legendary gifts in the Christmas story. It’s no wonder that it was so highly valued—studies
have shown that frankincense has wonderful skin-healing and immune-boosting properties. Combined with lavender
and vetiver, it makes a soothing and rejuvenating remedy for holiday stress.
• 8 drops lavender
• 5 drops Frankincense
• 3 drops vetiver
• ½ to 1 cup sea salt or epsom salts
• 1 tablespoon almond or Jojoba oil (or any oil you prefer)
Mix the essential oils into the almond or Jojoba oil first, stir all into the salt, then add to the bath water, and relax. If
you don’t have time for a leisurely soak, you can add more almond oil to make a salt scrub for use in the shower.
In either case, keep in mind that the oils will make the tub or shower slippery. Use a no-slip bath mat and extra care
when getting in and out of the bath.
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 Sanitizing Hand Soap
This blend is packed with proven germ-fighting essential oils to help you stay healthy for all your holiday celebrations
with the cheerful, seasonal spice of peppermint. Mix gently in a pump bottle. Don’t Forget
•
•
•
•
4 ounces liquid Castille soap
30 drops peppermint
20 drops tea tree
8 drops lemon
to Meditate
• 8 drops rosemary
• 4 drops thyme
Meditation is always a good way to return to your
peaceful center, yet we often neglect our spiritual practices
when we’ve stepped out of our usual routine. A consistent
Sinus-Clearing Steam Blend meditation practice sets you up for success in dealing
with life’s most challenging obstacles and encounters. The
If, despite all your best efforts, you end up with a cold, this blend can help you breathe easier. Pour boiling water into holidays are no exception.
a medium bowl, and add 1 to 3 drops of essential oils. Be careful not to get too close to the steam; lean over the
bowl with a towel over your head and take some long, deep breaths. Do this for 5 to 15 minutes, or as long as you
feel comfortable. If you’re in a rush, you can even do this by pouring the boiling water into a mug, adding the oils, Be sure to take a few moments at the beginning of each
and cupping your hands over your nose, mouth, and the mug. This way you avoid the sweaty face and still get the day—and before stepping into a family dinner, holiday party,
decongestant and antibacterial benefits. Store the blend in a tightly sealed, colored glass bottle.
or office celebration—to sit in stillness and silence to get
• 12 drops eucalyptus globulus connected to your center. Done consistently, meditation can
• 5 drops cedarwood
• 5 drops tea tree help you to see circumstances and events from a different
• 3 drops oregano or thyme perspective, help you navigate holiday stress with ease, and
• 3 drops frankincense
help you feel more connected to your true self.

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 Fran Benedict
Health and Nutrition Counselor
Fran Benedict is a certified health and nutrition counselor and the founder
of www.SimplyMindful.com. She has been on a path of health promotion
and behavior for more than 15 years and loves discovering new ways
to bring attention and intention into everyday life. She believes in the
extraordinary power of the mind to create a quality of life every person
deserves, with an emphasis on the relation to oneself as the foundation for
everything else.

Aarya Carolan
Ayurvedic Spa Therapist and Holistic
Health Practitioner
Aarya Carolan, CMT, is a Chopra Center Ayurvedic spa therapist, holistic
health practitioner, and NAHA certified clinical aromatherapist. She has
a master’s degree in library and information science and had previous
careers in magazine publishing and education before finding her passion in
healing arts.

Melissa Carver
Perfect Health Instructor
Melissa Carver specializes in Metaphysics, guiding her clients through the
art of manifestation with one-on-one webinars and in-person sessions.
Melissa completed her certification in the Perfect Health: Ayurvedic
Lifestyle program. She and her husband, Leo Carver, are the core of
Holistic Life Sciences, providing the Chopra Certified Ayurvedic Health
Course throughout the state of Kentucky.
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 Melissa Eisler
Certified Yoga, Meditation Instructor and Author
Melissa is a certified yoga and meditation instructor, and passionate
about motivating people to live a healthy, balanced, and purposeful life.
Melissa is the author of The Type A’s Guide to Mindfulness: Meditation for
Busy Minds and Busy People, a practical guide for new meditators in the
modern world, and the creator of www.mindfulminutes.com, a personal
blog about mindfulness and life balance in the digital age.
Michelle Fondin
Vedic Educator and Author
Michelle is a Vedic Educator, certified to teach Primordial Sound
Meditation, Seven Spiritual Laws of Yoga, and Perfect Health: Ayurvedic
Lifestyle. She is the owner of The Ayurvedic Path in Herndon, Virginia,
where she practices as an Ayurvedic Lifestyle Counselor and yoga
and meditation teacher. She also authored The Wheel of Healing with
Ayurveda: An Easy Guide to a Healthy Lifestyle. You can learn more about
Michelle at www.michellefondin.com
Heidi Hackler
Holistic Health Coach
Heidi Hackler is a Certified Holistic Health Coach (CHHC) and blogger,
who received her training from the Institute for Integrative Nutrition (IIN).
She inspires healthy habits in her writing and through her holistic health
coaching programs. Heidi quenches her thirst for knowledge through
continuing education courses at the Chopra Center, Dogwood School
of Botanical Medicine, and Andrea Beaman’s New Healers Master
Coaching program.
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Tamara Lechner
Certified Meditation Instructor
Tamara Lechner is a happiness expert and Chopra-Certified Primordial
Sound Meditation Instructor. Her mission is to be so happy that those
around her cannot help but step into her light. She lives in Victoria,
British Columbia, Canada where she just launched a webinar series
called “Happiness Handbook.” For more information, check out www.
ahamoments4u.com.
Jenna Saunders
Certified Yoga and Meditation Instructor
Jenna found yoga as a student at Virginia Tech where she attended yoga
classes at the on-campus gym. She moved to San Diego from the east
coast after her graduation in 2008 and has grown to love the practice of
yoga. Through her practice she discovered the healing benefits of yoga
both on and off of the mat and hopes to help students learn about yoga
beyond the physical asana practice.
Tris Thorp
Vedic Educator
Tris is devoted to inspiring and empowering others to cultivate and
maintain mindfulness-based lifestyle practices that lead to greater clarity,
purpose and fulfillment. Through one-on-one coaching, online programs,
and live events, Tris specializes in helping people to fully release negative
emotional imprinting, limiting beliefs, and unconscious patterns, enabling
them to make quantum leaps into the life they are truly meant to be living.
You can learn more about Tris and her work as a lifestyle and leadership
coach at www.tristhorp.com.
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