The holiday season can bring a mix of emotions—joy and connection, but also stress, overwhelm, and the pressure to do it all. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian cuts through the chaos and talks about how to find balance, create space for things that matter, and savor the season.

Discover how small intentional choices, like elevating your plate with festive flavors, sharing joyful traditions, practicing breath work, and creating moments of pause, can transform your holidays. Grab a cozy drink, settle in, and tune for inspiration to embrace the busy and the beautiful of the holiday season.

FROM THE EPISODE:

“We're not trying to stay on track. I really want to flip the switch on that today. It's more about what can we do to enhance the joy, enhance the abundance, the fun of the season and add a little bit more joy to your plate, your health and your life.”

WE DISCUSS:

(1:13) Why the holidays are about connection and time

(6:15) Why adding is better than restricting, when it comes to nutrition and diet

(10:40) Intentional choices that have significant ROIs for weight management, mental health, and immunity

(21:26) A Mindful Minute: A breathing exercise to bring calm amidst holiday chaos

(25:25) How to give yourself the gift of pause

(30:20) My favorite foods to elevate holiday meals with vibrant, nourishing additions

(36:41) How to make daily movement happen

(38:30) Smart sipping: How to enjoy festive beverages while staying balanced

(42:30) Tips for creating meaningful new traditions and keeping things light this season

(47:56) A question to ponder and reflect on

(48:39) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes  

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com 

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES:

Helander, E.E. et al. (2016). Weight gain over the holidays in three countries. The New England Journal of Medicine, 375(12), 1200-1202. https://www.nejm.org/doi/full/10.1056/NEJMc1602012 

Yanovski, J. A., et al. (2000). A prospective study of holiday weight gain. The New England Journal of Medicine, 342(12), 861-867. https://pubmed.ncbi.nlm.nih.gov/10727591/ 

Wolk, A and Michels, K.B. (2002). A prospective study of variety of healthy foods and mortality in women. International Journal of Epidemiology, 31(4):847-54. https://pubmed.ncbi.nlm.nih.gov/12177033/

RECIPE:

Bazilian Biscotti with Dried Cherries and Pistachios

Courtesy of her mother-in-law: the amazing, one-in-a-bazilian…Nancy Bazilian

Featuring antioxidant-rich dried cherries and ground cinnamon alongside heart-healthy walnuts, these taste as good as they are good for you (in a healthier-treat-sort-of-way!)

You’ll want to write a thank you note to my mother-in-law, Nancy Bazilian, for this recipe!  These freeze beautifully, too. 

Servings: 24

Serving size: 2 biscotti (slices)

Prep Time: 20 minutes

Cook Time: 45-50 minutes 

Total Time: 1 hour, 15 minutes

Ingredients: 

2 eggs

3/4 cup sugar 

1/4 cup olive oil 

1 teaspoon vanilla

1/2 teaspoon salt

1 teaspoon baking powder

1/2 cup dried cherries

1/2 cup chopped pistachios (walnuts work great, too!)

2 cups unbleached, unbromated white flour

¼ cup organic cane sugar

2 teaspoons cinnamon

Directions:

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. 

In a food processor, mix together eggs, sugar, olive oil, and vanilla. To the liquid mixture, add the salt and baking powder and process.  Add dried cherries and pistachios then add flour last and process until dough forms on dough-setting or for approximately 5-10 seconds.

With wet hands, form dough into 2, 12-inch "loaves" down the length of the cookie sheet (about 1/2"-3/4" high by 2" wide by 12" in length). In a small dish, mix together sugar and cinnamon. Sprinkle top of ‘loaves’  with cinnamon/sugar mixture.

Bake for 30 minutes. Remove from oven and allow to cool for 5 minutes. Carefully move loaves to cutting board and slice into individual biscotti approximately 1/2"-3/4" each with a very sharp knife. Return biscotti to parchment paper and bake 5 minutes more. Turn biscotti  slices to other side, and bake 5-8 minutes more.  

Feeling like a bit of dark chocolate?

Replace ½ cup of dried cherries and ½ cup of pistachios with: 

1/3 cup dried cherries

1/3 cup pistachios or walnuts

1/3 cup dark chocolate pieces

Flat out fun. Some pieces may break, but still taste dee-licious. Enjoy with tea for an afternoon snack.

Write me at 1KWM@wendybazilian.com to share your thought and connect!