Our Healthy Holiday Series: Be Present!

Dec 30, 2015

Dr. Catherine Nutting, Family Nurse Practitioner, Metabolic and Nutritional Medicine


Be Intentional: Anticipation, Attitude, and Action

One  way to avoid being a victim of holiday overload and distress is to be intentional.  Being intentional requires healthy anticipation of the direction a situation is headed before things get out of control.  To maintain an empowered and positive attitude, it is important to balance anticipation of the future with remembering to stay in the present moment.

It is also a good practice to regularly check in with yourself to see if the activities you’ve scheduled reflect the values and beliefs most important to you. One way to do this is to create a family calendar that includes both prioritized activities as well as daily unscheduled time. One of our traditions is to have each family member schedule at least one hour of quality time weekly with every other family member doing a mutually agreed upon activity.

Being intentional about our commitments allows us to stay more fully present and enjoy the commitments we have made.  I also find it helpful to remember not to sweat the small stuff …………… and that, for the most part, it’s all small stuff!



Coconut Truffles


  • 1/2 cup coconut butter/oil, warmed to soften
  • 3/4 cup agave nectar
  • 2 teaspoons vanilla extract
  • 1/4 teaspoon sea salt
  • 1 cup dried shredded coconut
  • 2 1/4 cups cocoa powder, preferably raw, sifted


  1. In a high-speed blender, blend the warmed coconut butter/oil, agave nectar, vanilla, and salt. Add the shredded coconut, 1/2 cup at a time, and blend until smooth.
  2. Transfer the mixture to a bowl and stir in 2 cups of the cocoa powder until thoroughly combined. Place the bowl in the refrigerator for about 10 minutes or more to set slightly.
  3. Place the remaining 1/4 cup cocoa powder onto a small plate. Spoon heaping tablespoons of the chocolate mixture and roll them into balls. Roll these in the cocoa powder. Store the finished truffles in the refrigerator.



Building healthy relationships while relaxing and having fun helps to lower stress hormones which improve both mental and physical health.  Take some time to rejuvenate this holiday season!

Family Fun Activities for Holiday Break

  • Pack the whole family in the car and head to a drive-in movie (bring healthy snacks and drinks!)IMG_0565
  • Spend time together in a community, city, or state park (go for a hike, canoe, play fun field games & relay races)
  • Host a family game night with board games or cards – family favorites: Pictionary, Taboo, Pitch, Scrabble, or Heads Up
  • Make a scrapbook of holiday memories
  • Do yoga or search for seashells on the beach at sunrise or sunset
  • Local Tampa Bay Area outings:




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