TODAY'S AJENDA ISSUE #40

Welcome to TODAY'S AJENDA!

December 25, 2024

My gift to you…my most requested recipes!

This year, Christmas Day coincides with the first day of Hanukkah. That’s kind of special, so I thought I would share some of the recipes I get asked for and about the most. These recipes—which are my favorites too!—have appeared in this newsletter, on my Instagram, and/or in my magazine. Incidentally, the brand new FOURTH EDITION will be on newsstands starting next week and is already available online; click here to check it out!

I am so grateful for you all, for your support, dedication, cheerleading, and feedback—and I mean ALL of it, both positive and instructive. And I wish you the very best of everything, for this holiday season and the new year ahead of us. Enjoy! ❤️

My Instagram Oatmeal

Make it as is or customize it with your own favorite flavors—just keep tabs on the sugar content! Makes a 1-cup serving.

Cook ¼ cup steel-cut oats in water according to package directions. Stir in ½ tsp each ground flax seeds, ½ tsp ground hemp seeds, and ½ tsp chia seeds, ½ tsp honey, and ¼ tsp cinnamon. Top with ¼ to ½ cup fresh berries.

Dr. Jen Tea

This is my signature iced tea blend, and it’s as nutritionally powerful as it is pretty: Its main ingredient, hibiscus, is packed with antioxidants, can help improve blood pressure, and may even speed weight loss. Makes 4 cups.

Pour 1 liter of water into a large pitcher; add 6 hibiscus tea bags, 1 cup of blueberries, and 4-5 sprigs of mint. Let steep for a few hours or overnight (preferably). Keep refrigerated; heat cups in the microwave as desired—it’s delicious hot too!

Dr. Jen’s Fiber Smoothie

My go-to smoothie, which gets me closer to my daily protein and fiber targets.

Fill a blender with ice. Add 10 oz water, ½ banana (substitute berries if desired), 1 heaping scoop fiber powder (10+ g fiber), 1 scoop creatine monohydrate powder (5 g), 1-2 scoops protein powder (20+ g protein per serving), and 2.5 mg verisol collagen. Blend until smooth.

Green & Red Salad

I love this salad because it blends a wealth of flavors, a variety of textures, and lots of color! 

Use a nice big bowl. I try to use at least four “reds” and at least five “greens.” Reds might include beets, red peppers, tomatoes, watermelon, raspberries, radishes, and pomegranate seeds; green peppers, zucchini, broccoli, avocado, edamame, spinach, watercress, and arugula are good greens. Dress with my Easy Vinaigrette.

My Easy Vinaigrette

This is the perfect finish for any salad.

In a glass jar with a tight-fitting lid, add ¼ cup olive oil, 3 Tbsp lemon juice (½ lemon), ¼ tsp pepper, ½ tsp paprika, 1/23 tsp garlic powder, a dash of salt, and 5-6 fresh basil leaves. Blend until smooth and refrigerate; bring to room temp before serving.

Dr. Jen’s Tasty Bean Toss

Use canned organic beans; make sure to rinse and drain the beans first to reduce their sodium content. Makes 10 1-cup servings.

In a large bowl, combine ½ cup each chickpeas, black beans, kidney beans, white/pinto beans or black-eyed peas, frozen or canned corn, diced tomatoes or halved cherry tomatoes, diced red onion, and diced bell pepper

(any color). In a smaller bowl, whisk together 1 seeded and finely diced jalapeño pepper, 1-2 Tbsp olive oil, 2 tsp balsamic vinegar (or your favorite), ½ tsp ground black pepper, 2 Tbsp lime juice, and hot sauce to taste. Pour over beans and veggies and toss to coat. Cover and refrigerate at least 2 hours or overnight for full flavor. Toss beans once more before serving. Garnish servings with chopped cilantro and avocado.

Take care of YOU during the holidays

This can be a season of great joy, but the jam-packed days, which can be coupled with painful memories, can create stress in our lives. I asked our Core Expert, psychiatrist Dr. Sue Varma, to share her best advice on navigating these busy times with more ease and balance.

Limit alcohol. Excessive alcohol can disrupt your sleep and mood, heightening stress. Stay mindful of your consumption and drink in moderation to avoid unnecessary strain on your body and mind.

Avoid politically divisive conversations. Family gatherings often bring diverse perspectives together. To keep things peaceful and preserve your sanity, try to steer clear of heated political discussions (quietly leave the room if you must) and focus on shared connections and experiences instead.

Stay active. Exercise is one of the best ways to manage stress and chase off the blues. You don’t need a gym to stay active, either—have an exercise mat, jump rope, or resistance bands on hand. Even short bursts of movement can significantly boost your mood and energy.

Stick to normal sleep and meal plans. Consistency in sleeping and eating is key to getting through stressful times with your mental and emotional health intact. balanced. Maintaining your usual sleep schedule and having regular, nutritious meals can go a long way toward staving off holiday fatigue and stress. And reach for protein-rich snacks like nuts, Greek yogurt, or cheese to help maintain energy levels and avoid mood swings.

Let go of perfectionism. Free yourself from the idea that everything needs to be flawless. Embrace the messiness of life and remember that your well-being is far more important than achieving a picture-perfect holiday experience.

Make time for yourself. If all the holiday togetherness feels overwhelming, carve out some “me” time. A brisk walk, especially in the morning sunlight, can help stave off the winter blues. If needed, consider light therapy to boost your mood.

Stay connected. If you’re feeling lonely, don’t hesitate to make plans—whether it’s a walk with a friend, a coffee date, or a chat with neighbors. Even small interactions can help you feel more connected.

OUR CORE EXPERT

Sue Varma, M.D., PC, D.F.A.P.A., is a New York City-based psychiatrist and cognitive behavioral therapist and a Distinguished Fellow with the American Psychiatric Association (APA). A clinical assistant professor of psychiatry at New York University (NYU) Langone Health, Dr. Varma is the author of Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being, available on Amazon. @doctorsuevarma.

ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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