It also brings a natural radiance and beauty to your face that can't be mimicked by skin creams or treatments. Happy people are beautiful people. This is what I call truly natural beauty.

Here, then, are the habits of happy people. Try them; they're contagious!

√ Smile. Smiling makes you happy on the inside. It lights up your face—and makes others happy to be around you.

√ Appreciate the simple things in the every day. Big victories and events shouldn't be the focus in life. It's the small victories and pleasures that we also should be finding joy in.

√ See the glass as half full. As hard as it is to look at life from the bright side, doing so will make you happier. In fact, being positive has been linked to a healthier heart, too.

√ Take time to relax. The happiest people are those who take regular breaks from daily stress. Whether it be regular meditation, yoga, exercise, daily walks, or even just taking time for yourself to do something you enjoy, taking a break from the grind will make you happier.

√ Be resilient. Knowing how to get back on track when life doesn't go according to plans is key to happy people's cheerfulness.

√ Do good—for others and for the world. The sense of helping others and the world at large gives happy people what's been called a "helper's high" — and seems to help protect them against depression.

√ Cultivate your spiritual side. Spirituality gives you a sense that there's something greater in the world than just you. This is a humbling way to think—and seems to help happy people shrug off the not-so-great things that happen in life.

√ Spend time with other people. Happy people are those who have strong social ties and close family and friends. Very simply, the more social you are, the happier you'll be. Pets help make people happy, too, because they provide meaningful social support. They add so much daily pleasure and love to life.

Also, just making it a habit to count your blessings on a daily basis can help make you happier: make a list if you have to, every day, of the 5 to 10 things that bring you happiness. You might just find your outlook shifting—for the better.

Be happy, be healthy,

1. Follow the 80/20 rule. Allow yourself to eat healthy 80 percent of your day and a little unhealthy the other 20 percent. What this means: don't be too hard on yourself if you have a craving for a cookie or a piece of chocolate (I prefer dark chocolate, which is chockfull of good-for-you antioxidants). You can have it. By telling yourself that it's okay to indulge, you may find your craving disappears. So often it's just the idea of not being able to have something that makes you want it more.

2. Don't eat standing up. Nothing ever good comes from nibbling on the fly—or on the go (e.g. while you're waiting in line or driving in your car). You don't get to enjoy the satisfaction of eating something (meaning you'll probably eat more) and you're more likely to snack on stuff that's no good for you. And what's more: don't eat while you're talking on the phone or doing your Smartphone or computer. This is mindless eating: do this and you won't even realize how much you've eaten. Instead, set yourself a place at the table and then sit to eat. Being mindful of what you eat will make you appreciate more what you're eating and will help prevent mindless eating—which can pack on the pounds.

3. Add a least one brightly colored fruit and/or veggie to every meal and snack. Brightly colored produce is chockfull of health-promoting antioxidants like lutein (found in tomatoes and watermelon), beta-carotene (found in sweet potatoes and carrots), vitamin K (found in leafy greens like kale), and vitamin C (found in grapefruit and strawberries). By doing this, you'll be ensuring you get at least five servings of fruits and veggies a day—and that you fill up on foods that are healthy for you.

4. Skip the soda; drink water instead. By replacing soda—diet or regular—with water, you'll be ensuring you skip the unhealthy chemical sweeteners like aspartame—found in diet sodas—and high fructose corn syrup—found in regular soda. (You can also vow to skip any sweetened drink; try something instead like unsweetened green or black tea, which is high in antioxidants.) This simple step will help you slash calories and ensure you get enough water, which is what your body needs to function properly. (Water helps flush out waste from the body and promotes healthy circulation.)

5. Follow the Mediterranean style of eating. As I mention in my new book, Beyond Beauty, this style of eating has been shown in numerous studies to promote better health and a healthier body weight. This means eating fish rich in omega-3 fatty acids like salmon, fiber-rich whole grains like brown rice, healthy fats like extra virgin olive oil, plenty of fresh fruits and vegetables, and a glass of antioxidant-rich red wine every once in a while.

Here's to a healthier diet—and to a healthier you!

We live in a digital age, spending so much time on our computers and our phones (ironically, much of the time connecting with friends through social media!)—that we're spending less time with face-to-face interactions. But just as we need food, exercise, and a roof over our heads, we also have a basic need for human relationships.

Face-to-face communications and real-time human connections are so important for building and strengthening our relationships. This boosts health—both mentally and physically. Here's what the latest research has found:

• Human connections are good for the heart. Numerous studies have linked strong social connections to a healthier heart. One study in particular, in the journal Proceedings of the National Academy of Sciences, found that people with weaker social ties had higher blood pressure and higher body mass index—both risk factors for heart disease.

• Human connections help you live longer. Research has shown that people with poor social connections are more prone to cardiovascular disease, high blood pressure, cancer, atherosclerosis, and slower wound healing in general. In fact, Brigham Young University researchers found that having healthy personal relationships increases longevity by 50 percent—on par with quitting smoking and almost twice as beneficial as exercising for your health. These are some pretty impressive stats!

• Human connections make you happier. People with fewer social connections have been shown to be more prone to depression—and it makes sense. Our friends and family make us laugh, make our hearts happy, and give us good reason to wake up every day with a smile.

So make it a goal to reach out to your friends and family more—no matter what month of the year it is. Make a date to get together, stop by to say hello in person, and just find a reason to hang out. Your heart, and your health, will be better off.

Be loved, be well,

But without exercise, all the other parts of the healthy beauty and longevity equation can't work as well. So, this is one part you can't skip.

Here are some of the tips that I give to my patients when they need advice about fitting exercise into their schedules:

√ Do what you love. Haven't found your fitness love yet? Explore and try new things; you'll find something—even a workout class you never thought you'd love—that's a passion. Once you find that passion, you'll find yourself wanting to exercise—and after doing it, you'll be happier than ever.

√ Mark it on your schedule—as you would a meeting or a big event. We schedule meetings and can't cancel them—exercise is just as important. In fact, I would say it's even more important because it's critical to your health and your life. Book it, make it non-negotiable, and you'll have a better chance of doing it.

√ Establish goals. Figure out what you hope to gain from exercise—weight loss, improved health, reduced anxiety—and write it down, so when your motivation is waning, you can look at this and have renewed inspiration.

√ Change things up. Even if you love what you do, if you do it day in and day out, you'll get bored. It happens to even the most motivated among us! Change the course you're running, change the music you're listening to, and most important—change up your workout throughout the week.

√ Do just 5 minutes if that's all the time you have. You'll feel better having done something—and who knows, you may want to keep going after that!

Be fit & you will be happier and healthier!

Stress, and particularly long-term stress, affects the body in many ways. It decreases sleep and increases alertness (to face the danger it perceives), it increases heart rate (and blood pressure), it triggers skin rashes and acne, and it increases the pace at which we age. We also tend to be more moody (anxious or depressed) when under a great deal of stress—which causes us to eat more and exercise less. (You can find more on this in my new book, Beyond Beauty, which is available now on amazon.)

Follow these tips, and my hope is that they'll help you find peace now—and into the New Year:

1) Stop watching the news. It's important to stay in the loop, of course, but constantly watching the news (which is filled with plenty of bad news, as well as some good) can make you feel helpless and anxious. Turn it off this season and focus, instead, on things you can do: being kind to others, loving your family and friends, and taking steps to improve your own life.

2) Hug your loved ones. Put the focus this season on family and friends. And take time out to give hugs to those you love: there's plenty of research that has shown that giving and receiving love can keep you healthy now and for years to come.

3) Create calming rituals. Establish healthy rituals now before New Year's and you'll have a better chance of following them into the New Year. Go for a walk or run (sans music) to enjoy nature in quiet. Take time out for a cup of calming lavender or chamomile tea as you get ready for bed. Carve out time to do yoga or meditation—even for just 5 minutes. Whatever ritual you establish, once you start doing it, you'll find you will be more at peace.

4) Do something you love. Put your computer and shopping list aside, and do something that brings a smile to your face: painting, baking cookies, reading, exercising, or whatever works for you. Happiness is key to reducing anxiety.

5) Silence your electronics. The constant buzzing of your Smartphone or alerts when you have a new e-mail or text message are enough to drive even the calmest person crazy. Turn off your alerts—and if you can, turn off your electronics—from 6 p.m. on so you can relax before going to bed. You may find that you sleep better.

Happy holidays!

Be peaceful, be happy,

When it comes to disease, there are plenty of studies—discussed below—that show that eating the right foods can help prevent diseases like cancer.

This month, Breast Cancer Awareness Month, I want to focus on the foods that can help prevent breast cancer. These are the foods you should be incorporating into your diet whenever possible.

1) Eat a Mediterranean-style diet. This diet is chockfull of organic fruits and vegetables, healthy fats (like olive oil and avocados), whole grains, legumes, nuts and seeds, and lean protein like omega-3-rich fish. One study found that this style of eating is associated with a lower prevalence of obesity (a risk factor for breast cancer). [1]

Other research, published in the American Journal of Epidemiology, found that post-menopausal women who eat a Mediterranean-style diet have a reduced risk of breast cancer.

What isn't part of this diet: fast food like French fries and processed foods like cookies and pastries, which are high in unhealthy trans fatty acids. One study found that women who had the highest levels of trans fats in their blood were twice as likely as women with the lowest blood levels to develop breast cancer.

2) Focus on lean protein other than red meat. One food that's very limited in the Mediterranean diet is red meat—for good reason. Consumption of read meat has been linked to a variety of health problems, including breast cancer. Research done in countries with low red meat consumption found there to be a lower incidence of breast cancer. Another study from Harvard University found that weekly red meat consumption of about 18 ounces or more (one serving is about 3 ounces, though many people in America can easily eat an 8-ounce steak) raises breast cancer risk.

But omega-3-rich fish, on the other hand, is a healthy source of protein. In one 2013 review of 21 studies, Chinese researchers found that women with the highest intake of omega-3 fatty acids from seafood had a 14 percent lower risk of breast cancer. In fact, just a miniscule increase in omega-3-rich seafood every day (about .004 ounces) was associated with a 5 percent lower risk of breast cancer.

3) Make curcumin part of your diet. Curcumin is the most active part of the spice, turmeric, which is responsible for the yellow color of Indian curry and American mustard. It's packed with anti-inflammatory and antioxidant properties and has been shown to have numerous benefits including preventing cancer. Researchers found that curcumin seems to be able to suppress the proliferation of tumor cells.

4) Have some sauerkraut. This fermented cabbage is chockfull of a cancer-fighting compound called sulforaphane. In studies of Polish women, researchers found that those who eat lots of sauerkraut have lower rates of breast cancer than those who don't eat it (or eat much less of it). [2]

5) Add extra virgin olive oil to salads, pastas, and more. One study found that adding as little as 10 teaspoons of olive oil to your daily diet could help protect women against breast cancer. The researchers believe that olive oil mounts a multi-pronged attack on cancer tumors, stunting their growth, and even protecting against potentially cancerous damage to DNA. Some research suggests that a powerful ingredient in olive oil, oleic acid, may help reduce breast cancer risk.

As you can see, the right food really is the foundation for a healthy body—and can help keep you disease free for years to come.

Eat well & you will be well,

RESOURCES

[1] "Adherence to the Traditional Mediterranean Diet Is Inversely Associated with Body Mass Index and Obesity in a Spanish Population," H. Schroeder, J. Marrugat, J. Vila, et al., The Journal of Nutrition, 2004, 134: 3355-61.

[2] "AACR: A Diet High In Cabbage May Help Prevent Breast Cancer," Jeff Minerd, MedPage Today, October 31, 2005; http://www.medpagetoday.com/HematologyOncology/BreastCancer/2035; "Sauerkraut, Uncooked, May Prevent Cancer," Well Being Journal; https://www.wellbeingjournal.com/sauerkraut-uncooked-prevents-cancer/; "Modulation of CYP1A1, CYP1A2 and CYP1B1 Expression by Cabbage Juices and Indoles in Human Breast Cell Lines," H. Szaefer, B. Licznerska, V. Krajka-Kuzniak, et al., Nutrition and Cancer, August 2012, 64(6), 879-88; http://www.ncbi.nlm.nih.gov/pubmed/22716309

If you have the time off, you should take it. Almost 40 percent of Americans will lose paid vacation time at the end of the year, not taking the time off that their companies give them. Many fear the workload when they get back and others are concerned about getting work done that no one else can do.

But vacation time—or just simply taking time off from the daily grind—is absolutely essential to mental and physical wellbeing. Here's why:

√ Vacation time promotes a healthy heart. Many studies have shown a link between taking time off and a healthier heart, as well as lowered heart disease risk factors like high blood pressure. One study, sponsored by the National Institutes of Health, found that people who take annual vacations were 32 percent less likely to die from cardiovascular disease and 21 percent less likely to die from any cause.

√ Time off decreases depression. It boosts happiness and feelings of wellbeing—and reduces depression. Studies also show that you don't have to physically travel somewhere to see these benefits: even pursuing leisure activities­—away from work—regularly can reap the same benefits as time off. Take a day off to go biking, boating, or hiking near to your home.

√ Spending time away from work boosts productivity and creativity once you're back at work. Vacation time literally clears your head so you can start fresh again. Combine time off with being outside—a hiking vacation or camping outdoors, for example—and you can even boost inspiration and inventiveness.

√ Vacation can improve your relationships. One study found that women who take regular vacations are more satisfied with their marriages—and are overall less tense. I would say the same could apply to men as well!

Why vacations/days off do so much for mental and physical health: time off reduces chronic stress, which wreaks havoc on your body, mind, and soul.

So my advice to you is to shut off your computer and your phone—and get away from your work for a day or two, or more. Your body and spirit will thank you.

Relax and enjoy your time off!