It's the "most wonderful time of the year" ... for stress. The busy stores, extra-commitments, social responsibilities, pressure of finding the perfect gift or cooking the perfect meal, travel realities, decorating, making family memories, and attending (or surviving!) holiday family gatherings may leave us less joy-filled and more stress-filled.

Each year, the American Psychological Association conducts a national survey on Stress in America. The most recent study conducted indicates that while rates of stress level have declined since the annual study began in 2007, rates of stress still remain higher than what study respondents believe to be healthy.

The study identified the top three causes of holiday stress as lack of time, lack of money and commercialism or hype. We all know daily life is busy enough — and there often are not enough hours in the day to get done what needs to be done. Add on top of that the additional responsibilities of the holiday season — cooking, cleaning, hosting, shopping — and the demands on time increase exponentially. The holiday season adds the additional stress and worry of finding enough time to get everything done. Financial stressors of the season include worrying about money and having to buy gifts. Commercialism is reported as a leading holiday stressor in that the holiday hype that is prevalent during the season often pressures individuals to buy more and more expensive gifts — which, in turn creates financial stressors as well as time concerns.

How can we handle the stress?

—Plan ahead. "Failing to plan is planning to fail." Since we know that the holiday season will place increased demands on our time, energy, and resources, having a plan can have a positive impact on our experience with holiday stress. Setting aside specific days or times to complete holiday tasks such as baking, cleaning, or shopping is helpful. Scheduling your holiday activities out can ensure that you are not overwhelmed on any given day or time frame. Also plan ahead for finances (create a budget) and plan what you will say or do at family gatherings.

—Say no. The holidays often bring additional responsibilities and commitments. Saying no is an important skill to have as it fends off feelings of resentment and over-commitment that comes with saying yes.

—Take care of you. Taking the time to nurture yourself during this busy time is important - engage in healthy habits, take a break or a breather when you need it, and ensure that you have balance in your responsibilities for caring for others and caring for yourself. Making some time for yourself daily — even if it is just 15 minutes - can rejuvenate and refresh you enough to take on the next holiday task. Take a walk, listen to music, read a book, get a massage, do an extra workout.

—Adopt the attitude of "everything in moderation" and make it your daily holiday season goal. This includes eating, drinking, and spending. Be sure and drink plenty of water, keep up your workout, get enough sleep, indulge in just one dessert and avoid overeating. Follow the USDA My Plate model, which encourages making half your plate fruits and vegetables, a quarter of your plate whole grains and a quarter of your plate, lean protein, along with a serving of low-fat dairy.

RECIPE

Here's a recipe to get started boosting your omega-3s — whether you are diabetic or not. It's from Eating Well magazine.

Dijon Salmon with Green Bean Pilaf

1 1/4 pounds wild salmon, skinned and cut into 4 portions

3 tablespoons extra-virgin olive oil, divided

1 tablespoons minced garlic

1/4 teaspoon salt

2 tablespoons mayonnaise

2 teaspoons whole-grain mustard

1/2 teaspoon ground pepper, divided

12 ounces pre-trimmed haricots verts or thin green beans, cut into thirds

1 small lemon, zested and cut into 4 wedges

2 tablespoons pine nuts

1 (8-ounce) package precooked brown rice

2 tablespoons water

Chopped fresh parsley for garnish

Preheat oven to 425 degrees. Line a rimmed baking sheet with foil or parchment paper. Brush salmon with 1 tablespoons oil and place on the prepared baking sheet. Mash garlic and salt into a paste with the side of a chef's knife or a fork. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, mustard and 1/4 teaspoon pepper. Spread the mixture on top of the fish. Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness. Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add green beans, lemon zest, pine nuts, the remaining garlic paste and 1/4 teaspoon pepper. Cook, stirring, until the beans are just tender, 2 to 4 minutes. Reduce heat to medium. Add rice and water and cook, stirring, until hot, 2 to 3 minutes more. Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges. Serves 4; (4 ounce fish and 1 cup pilaf each).

Per serving: 442 calories, 32 g protein, 22 g carbohydrate, 25 g fat, 69 mg cholesterol, 4 g fiber, 605 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.