If the holidays sometimes leave you feeling overwhelmed and out of control, you’re not alone. And if the Grinch has stolen your spirit and good intentions, try some of these tips to reclaim your ho-ho-ho and stay happy and healthy.

1. Keep up healthy habits.
Make a pact with yourself during the holidays. For example, decide that you’ll move more and do something active every day over the next three weeks. Take it a step further, and pledge to start the day with a healthy breakfast, limit the sweets and get at least seven hours of sleep each night. If you don’t completely give up your healthy habits, you won’t feel like you have to start over once the holidays are over.

2. Beware of seasonal sweets.
The holidays often dish up extra helpings of less-than-healthy treats. Try preparing healthy snacks that are ready to eat when the urge to snack strikes. If you’re hosting a holiday party, challenge yourself to make delicious and healthier options using our recipes and cooking tips.

3. Stay active.
Instead of beating yourself up about missing a workout, sprinkle some healthy activities into your daily routine. For example, if the weather isn’t too frightful and you’re working from home, ride your bike around your neighborhood during a lunch break. If dinner is going to be a feast, opt for a light lunch, then take a vigorous walk. And keep the family moving. When the kids are home from school, squeeze in some active chores and trips to the park.

4. But not too active.
Give yourself the gift of peace. If you need some down time to recharge, declare a “me-treat” and do something that relaxes you. Try yoga, meditation or spending time in nature.

5. Make a plan for the new year.
Your poinsettia’s pooped and the gifts are all gone. Now what? It’s a great time to reset for the new year – but don’t go dashing through your to-do list too fast, or you might not stick to your plan. Lay out realistic, sustainable steps for the months ahead. For example, start a daily walking routine and sign up for a virtual Heart Walk before you set your sights on that marathon.
 
​​https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/holiday-stress-try-our-top-5-tips-for-a-healthy-holiday-season

 
Your toothbrush is your first line of defense against the bacteria that cause gum disease, tooth decay, and bad breath.

Straight bristles and a clean and easy-to-grip handle are best to navigate the smaller spaces in your mouth. A soft bristle brush will effectively remove old food and bacteria that can collect around the bases of your teeth.

If you follow the standard recommendation of brushing your teeth for 2 minutes twice per day, you’re already taking steps to protect your teeth from cavities.

Brushing your teeth between each meal and after a sugary snack is an extra step you can take to be proactive about preventing tooth decay.

Brushing two or more times per day is still considered standard for a manual toothbrush. At this rate of use, the bristles in your brush will start to fall out and become mangled or twisted within about 3 months.

The Centers for Disease Prevention and Control (CDC) also advise to replace your toothbrush every 3 to 4 months Trusted Source, or whenever it appears to be getting worn out.

Once the bristles in your toothbrush start to lose their stiffness, the toothbrush is almost ready for the trash. Without bristles that brush aside food and plaque, your toothbrush quickly loses its efficiency.

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​This week's FREE GIFT when you purchase any product from the Strategic Skincare Collection!  December 5-10, instore only, Limited quantities

Brightening Cream
Moisturizers & Creams - Anti-Photoaging
Active Ingredients
Brightening cream is a non-hydroquinone brightening formulation. This formula contains clinically proven ingredients that inhibit melanin production.
Ingredients such as tetrahydrocurcumin help brighten and correct uneven skin 
tone and offer protection against the development of melanonma.
Kojic acid directly inhibits tyrosinase, a melanin production enzyme. 
Tetrahexyldecyl ascorbate stimulates collagen production as well as clarifying and 
brightening the skin. Lactic acid, phytic acid and rumex occidentalis extract all have melanin-inhibiting properties for skin lightening.
Lactic acid, tetrahexyldecyl ascorbate, kojic acid dipalmitate, tetrahydrocurcumin
​
Uses:  For all skin types/hyperpigmentation.

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By Dr. Mary James, ND

You may well remember the famous ad on television about hair color. There’s  a woman with beautiful dark hair and her friends are asking each other: “Does she or doesn’t she?” The question of course is — does she use hair dye to cover up her gray hair?
​These days, we don’t ask that question very often, because the great majority of women do dye their hair to hide the gray. But, why does hair turn gray anyway? The fact is, hair doesn’t actually “turn” gray. Instead, starting around age 35, hair follicles produce less pigment, or melanin. Each strand of your hair grows for one to three years, then it falls out and you grow a new one. But after 35, when the new ones grow in, they’re more likely to be gray, or have less color.

This holiday season SBaba Skincare is selling raffle tickets to win a Hydro Results Facial valued at $250. The tickets $10 each or 3 /$25 will be sold until January 1, 2023. 100% of the proceeds to go to benefit the Cape Cod times Needy Fund.

​ From the Cape cod Times November 22, 2022
​"As the holiday season draws nearer, budgets grow tighter and the impacts of inflation and high costs of living can put a strain on Cape Codders trying to make ends meet.
The Cape Cod Times Needy Fund kicks off its holiday fundraising campaign Sunday and plans to raise $1.55 million to help a growing number of Cape and Island residents facing emergency financial need.
"We are looking forward to this year's fundraiser, and we're so fortunate to have such a generous community," Needy Fund Executive Director Susan Johnson said. "Last year, we raised an incredible amount of money, well over our goal, that has all gone back to the community, and we are really grateful."
Last year, the fund raised more than $1.6 million through community donations ― $220,000 of which was raised just over the summer ― and was able to put the donations to use providing short-term financial assistance and long-term resource support referrals for those in need.
"We really smashed our goal last year," Johnson said, "and are hoping to do it again this year."

 The human body does not create essential fatty acids (EFAs). Therefore, we must get them from food, supplements, or topical application to support the health of the cell membranes. 
• Support flexibility, fluidity, and cell membrane permeability
• Influence cell-to-cell communication of all cells Omega-3 and omega-6 are key for skin health and often found in topical formulas. 

OMEGA-3
Sources include rose hip seed oil, kukui nut oil, macadamia nut oil and
​ hemp seed oil.
• Reduces inflammation
• Improves skin barrier
• Increases hydration

OMEGA-6
Sources include sunflower, safflower, soybean and olive oil. 
• Improves wound healing
• Boosts moisture, firmness, and elasticity
• Helps treat acne 

Resources Barrett Hill, Florence. Cosmetic Chemistry. Orewa: Virtual Beauty Corporation, 2009. Draelos, Zoe Diane and Peter T. Pugliese. Physiology of the Skin, 3rd. ed. Carol Stream: Allured Business Media, 2011

Without regular sleep, the aging process is accelerated, our brains aren’t as sharp, we’re more likely to gain weight and our overall wellness can plunge. We all know how devastating it is to be awake night after night while the rest of the world slumbers. Insomnia is defined as difficulty falling asleep or staying asleep and unfortunately, the more you don’t sleep the more anxiety you have about it.What is at the root of your insomnia? Finding this information is an important step because it will determine what the best solution is.
Here are the top five causes of insomnia:
​1. Stress and anxiety. Stress and the hormones it releases, cortisol and adrenaline, are major causes of insomnia. Cortisol naturally rises and falls in concert with the circadian rhythm, but a bad day at work, a difficult relationship, or even staring at an electronic screen for hours can cause unhealthy spikes in this “alert” hormone. Long-term stress is especially detrimental for sleep because cortisol rhythm is thrown off, keeping you up at night and leaving you exhausted when it’s time to get up in the morning.
2. Medications or medical conditions. Certain conditions are linked with insomnia and waking in the night, such as indigestion, arthritis, cancer, hyperthyroidism, lung disease, and post-traumatic stress disorder. Any condition that causes pain, difficulty breathing or frequent urination can keep you up at night. Some medications can also prohibit sleep, including various antidepressants, allergy treatments, corticosteroids and blood pressure medications. Many over-the-counter pain medications, decongestants and weight-loss pills contain caffeine or other stimulants, which can also block sleep.

Have an open mind and welcome the experience.
 
Don't go into thinking "This will never work"
If you come into a reading determined not to tell your reader anything with a closed, skeptical mindset, your reader will be hindered by that energy. A closed mind is the energetic equivalent of a locked door. It’s a waste of time and money to approach a reading this way.
​
Feedback is welcomed
You are not expected to tell ”the whole story” but the psychic connection will be stronger with a little encouragement such as, “that feels right”, “that makes sense”, “I might recognize them. Can I get a little more information?”  If you are getting good information don’t try to stump the psychic with details like, ”What was our secret word?” It makes spirit feel unwelcome.

Identify your own agenda.
This is an important step! The thoughts, feelings, and desires that you currently have will be present in your energy field. With that said, a psychic will be able to pick up on these vibrations. If he/she knows that, they will be better able to sort through the information they receive. It’s crucial that you know what your hopes (and therefore unconscious expectations) are for the reading. You need to understand that a good psychic isn’t just going to tell you what you want to hear—but that doesn’t mean the information is wrong.
*As soon as you book your reading/purchase your ticket be thinking of who/what you want to hear. Have questions prepared when you DO hear from them! It can be overwhelming and sometimes people go blank.

Don’t play “test the psychic.” "Testing" the psychic does not "welcome" spirit in
 Many new clients want some kind of proof that their psychic is “real.” This is legitimate but know that not all psychics are able to scan for existing facts. This doesn’t mean they don’t have real ability. The more time you take playing around, the less time you have to spend on issues that are important to you.
 
“Being under the influence” is not recommended.
Try not to be nervous, it's not scary.

Trusted practitioners:
Kate Otto Macuch  www.katescallings.com
Kristine Callahan   www.capecodhealingtransformations.com