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Happy & Healthy Holidays from the
UC Center for Integrative Health and Wellness
We are so grateful for our supporters and friends, especially during the holiday season and end-of-the-year reflection. Take time for self-care and start your new year with wellness! Visit www.med.uc.edu/integrative to learn more about the mindfulness and teaching kitchen programs we have coming up in 2020.
Warming Tea Recipe
from Chef Stephanie at Turner Farm
Ingredients
Yield: 1 quart (4 cups)
Water, 5 cups
Cinnamon Stick, 2 each
Ginger, peeled and sliced, 2-inch piece
Turmeric, peeled and sliced, 2-inch piece
Black Peppercorns, 5 each
Honey or Date Sugar, 2 Tbsp (optional & adjustable)

Method:
1. Pour the water into a large pot. Add the cinnamon, ginger, turmeric, and black peppercorns. Bring to a boil. Reduce the heat and simmer for about 30 minutes.
2. Remove from the heat and carefully remove the cinnamon, ginger, and turmeric. Add the honey
and stir until completely dissolved. Serve warm or let cool, then refrigerate for several hours
(preferably overnight) until chilled.

Notes:
• Peeling the ginger and turmeric with the edge of a spoon (rather than a vegetable peeler) will both be easier and less wasteful. It is recommended to also wear gloves while working with turmeric, as it will stain things easily.
• Ground turmeric can also be used if fresh is unavailable: use 1 Tbsp of ground turmeric for
this recipe.
• Make a big batch of tea and either drink the leftovers chilled, or reheat at your convenience! The
tea will last about a week in the fridge if cooled properly.

Defuse Holiday Stress
With Mindfulness Practice
From mindful.org: Holidays can be a time of stress. Allow the holidays to happen. Take care to do whatever keeps you grounded, like sleep and exercise. Enjoy it, plan what needs planning, and let go of the rest. Focus instead on whatever you value and find most sustaining this time of year.

Explore this 10 Minute Practice to Help Defuse Holiday Stress
  1. Start by settling your mind and body by taking a few deep breaths. Mindfulness practice is an opportunity to build an ability to observe without our normal reactive spirals. For a few moments, we take a break from escalating our holiday stress.
  2. Check in. Notice whatever is going on for you right now, and then come back to the breath. Whether you feel stressed, relaxed, or anything else, for a moment, let it all be. Without judgment or expectation, just notice it all, and come back to the next breath.
  3. Now, picture the next few weeks. Take a moment to notice what comes to mind when you picture the holiday season. How does your body feel: is it tight, or restless, or even nauseated, or exhausted? Notice that, and let it be, and then come back to the breath.
  4.  Label emotions. What emotions arise? Maybe there is some mix of excitement and joy and dread and tiredness. Where do your thoughts go? Perhaps there’s a conflicting swirl of pictures of what might be, stress over what seems possible, or ruminative planning over parties, and presents, and travel.
  5. Relax into the breath. Right now, there’s nothing to do, no one to be, nowhere to go. In this moment, sitting, this is all there is. Some other time might be for acting or thinking. Right now, take care of anything emergent, but otherwise let go of fixing and moving, and focus on the next breath again.
  6. Shift your attention to someone you care about. Now take a few moments to focus on your friends and family. Picture them, and wish them well,  wherever they are: peace, or health, or safe travels.
  7. Now focus on yourself. This is a time of stress, perhaps. Wish yourself whatever you did for your family: ease, or peace, or happiness. Take a moment to be grateful for whatever comes to mind.
  8. Practice, as best as you’re able, letting go. That picture of the meal, or that snub, or a storm derailing your plan—they’re all just thoughts. Notice craving and the hungry ghost who always wants more. Label it all, if you like, thought. Don’t wrestle with it, and don’t engage with it quite as much. Note: thought, and then come back to… Breathing in, and breathing out.
Join the Friends of the Center
Consider making a year-end contribution to the
UC Center for Integrative Health and Wellness

or joining our Friends of the Center Program.

Visit our Giving page for additional information and
benefits of becoming a Friend of the Center.


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