There’s nothing quite as thrilling—and stressful—as that stretch from Thanksgiving to New Year’s, with its wonderful jumble of family, food, and festivities. To help you stay healthy, we’ve compiled a survival guide with tips on everything from managing stress to baking more healthfully. Staying Healthy During the Holidays Doing a few simple things can help protect you from illness, says Dr. Jeffrey Brady, D.O., a family practice physician at Mercy Waukee Medical Clinic. His top three suggestions—getting enough rest, washing your hands, and getting a flu shot. Trying to keep up with the hectic pace of the holidays and not resting can make your immune system falter, Dr. Brady says. A common guideline is ten hours of sleep per night for elementary and middle school-age children, and about nine hours for high school-age children. Adults should strive for seven to eight hours of nightly sleep. Frequently washing your hands with warm, soapy water is another way to stay healthy, he says. And getting a flu shot can help prevent the flu and reduce the spread of illness. Dr. Brady also recommends: • Take a multivitamin. Some evidence shows this can be beneficial, particularly with the additional stressors of the holidays. Recent research also has shown that adults may benefit from taking a vitamin D supplement, which can reduce the number and severity of colds. • Hydrate. This helps maintain the integrity of mucous membranes in the eyes and nose, which are defense barriers against viruses. • Avoid excessive amounts of alcohol, and don’t drink and drive. Beware: alcohol can also interact with a number of medications. • Avoid overeating. Those with medical conditions will want to avoid high fat intake, which can be stressful to the heart. Sodium can cause fluid retention and increase blood pressure. Manage Holiday Stress and Recapture the Joy of the Season While the holidays are supposed to bring joy and happiness, many of us end up feeling overwhelmed and overextended. “The unrealistic expectation that we need to do everything and do it well often leads to holiday stress,” says Jill Sudak-Allison, Ph.D., LMHC, LMFT, Mental Health Therapist at Mercy Weight Loss & Nutrition Center. Stress can also rise because we feel a loss of control over things such as time, finances, eating, and drinking. “To regain control and have a happy holiday season, we have to learn how to set boundaries, say ‘no’ without feeling guilty, and—most important—change our own expectations,” Sudak-Allison says. Sudak-Allison suggests these coping strategies: • Take care of yourself before taking care of others. • Realize there is no such thing as the perfect meal, party, outfit, gift, or family. • Do only those things that really matter to you. • Don’t force yourself to keep up with others. Set a holiday budget and stick to it. • Do something for someone in need. • Develop holiday traditions specific to your immediate family. Don’t be afraid to break from  your childhood traditions. • Plan ahead so you’ll be prepared to cope with uncomfortable family situations. • Enjoy the present moment and let go of the rest. Whipping up Healthy and Tasty Holiday Treats The holiday season is a time of joy and family celebration. Many of our favorite memories come from time spent with Mom baking holiday cookies, family dinners together or that sweet treat that is only available during this special time of year. As the holiday season approaches, keep in mind there are simple ways to make those favorite treats and traditional dishes more healthful-without sacrificing flavor, says Diane McIlhon, a registered, licensed dietitian with Mercy Weight Loss & Nutrition Center in Clive. “The safest way to modify a recipe is to decrease the amount of sugar, oil, or fat, and switch out egg whites for eggs,” McIlhon says. McIlhon created a healthier version of Thanksgiving-time staple—pumpkin bread. Pumpkin is a great fall treat as pumpkin packs vitamin A, antioxidants and carotenoids. By making this healthier version, you’ll save more than 70 calories per slice!  Traditional                        3 cups sugar 1 cup vegetable oil                                                4 eggs                                                            2 cups pumpkin                                    2⁄3 cup water                                    3½  cups flour                                                1 teaspoon cinnamon                                    1 teaspoon nutmeg                                    2½ teaspoons salt                                                2 teaspoons baking soda   Healthier Revision 1½ cups sugar                                                6 ounces nonfat yogurt                        1 egg                                                            4 egg whites                        1 14-ounce can pumpkin                        ½ cup water                                                1 teaspoon vanilla                                    1½ cups flour            2 cups whole wheat flour                        1 teaspoon cinnamon                        1 teaspoon nutmeg 2 teaspoons baking soda            1 cup walnuts In a large bowl combine sugar, yogurt, egg and egg whites, pumpkin, water, and vanilla. Mix flour, cinnamon, nutmeg, and baking soda together in separate bowl; add to pumpkin mixture. Stir in walnuts. Pour into loaf pans that have been sprayed lightly with cooking spray. Bake at 350ºF for 1 hour. Makes 2 loaves. Nutritional Information Traditional Pumpkin Bread Calories  191 Fat 7.5gm Protein 2.3 gm Cholesterol 26 Fiber 0.8 gm Sodium   270mg Carbohydrate 29gm Sugars 19mg Healthier Pumpkin Bread Calories 118 Fat 2.8 gm Protein 3.3 gm Cholesterol 7 mg Fiber 1.7mg Sodium 270mg Carbohydrate  21 gm Sugars 10gm Healthful Gift Ideas for Adults Penny Luthens, senior program director at the YMCA Healthy Living Center in Clive, shared these fun gifts to encourage loved ones to live healthier lives: Buddy training for the person giving the present and the one receiving it. Tandem personal training is a little less expensive (per individual) and a great way to motivate yourself and a friend at the same time. Aluminum water bottle. It keeps water cold for long periods and encourages better hydration, and benefits the environment. Membership to a YMCA. Wellness coaches are available at the Y to help you get started. Heart rate monitor. Find one in which you to enter your age and weight to help you calculate calories more accurately. Polar is a well-respected brand, with easy-to-use gear. New pair of fitness shoes or a gift certificate for them. The Running Room and Fitness Sports have trained professionals to assist you in finding the right pair. Bodybugg. This device tracks calories and physical activity through a website. Check out BodyBugg.com for more information.