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"Don't lose your Health during the Holiday Season"
The holiday season might not be a time to lose weight, but it doesn't have to be a time to lose your health. The key is to go into the holidays with a plan. Here are five ways to keep your health over the holidays.
- Shop Well For Yourself
Stock your kitchen with healthy foods. Have Healthy snacks handy. The more convenient they are, the more likely you are to eat them.
- Schedule Your Exercise
Schedules are very hectic during the holiday season. Schedule your workouts just as you would any other appointment. Try to get some activity in at least 3 times per week.
- Just Say No
You probably aren’t aware how much extra food you consume just from people offering it to you. Just think twice before you take that food and decide if you really want it.
- Skip the Baking
Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars, let the gift recipient bake it up.
- Hydrate
Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day.
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"No Vacation from Eating Healthy"
Vacation is a time for relaxation and the freedom to do whatever you want. BUT it should not be an excuse to blow off your healthy eating efforts.
Try these tips while on vacation:
- Split large portions.
- Enjoy fresh fruits and vegetables as snacks.
- Monitor your alcohol intake, since it can lead to overeating and contributes calories.
- Include some physical activity most days.
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"Did I drink my 3 servings Today?"
Research continues to show that calcium is important to everyone’s health, even going beyond building strong teeth and bones. Studies show calcium appears to help prevent hypertension, kidney stones, cardiovascular disease and colon cancer and may also aid in weight management.
Calcium that is naturally contained in food seems to provide the greatest benefit! For maximum health, children and adults alike need three servings of calcium-rich foods every day, such as milk, yogurt and cheese. 1 serving=1 cup milk, 1 6oz yogurt, and 1 slice of cheese or 3 cheese cubes. |
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"Am I really Hungry?"
We often eat when we are not hungry. One reason may be that many of us can't recognize when our bodies need food. We often confuse hunger with boredom or thirst. For many people the first sign of hunger sends them searching for food, often before they need to eat, which can lead to overeating. Feeling a little hungry at the start of a meal is good. If you struggle with this, ask yourself these questions before your next meal.
- Am I hungry? (If you’re not sure, wait 20 minutes and ask again.)
- When was the last time I ate? (If it's less than three hours, it may not be real hunger.)
- Could a small snack tie me over until the next meal? (Try and have ready-to-eat fruit or vegetables on hand.)
- Am I thirsty? (Drink a glass of water and wait 10 minutes.)
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"Eating on the Run..."
If you are constantly eating out because of business travel, you can still eat healthy. Here are a few tips on eating healthy on the run…
- Avoid anything with the words: "double", "extra."
- Avoid anything with the words: "creamy", "buttery", "cheesy". Go for things that are oil based or tomato based. Tomato sauce can even count as a vegetable!
- Restaurant dishes are usually double even triple portions! Try splitting your main dish and asking the waiter to box it before you start eating, or share your meal with a friend.
- If your not that hungry, just order an appetizer.
- Ask for any low fat alternatives they may offer.
- Ask for dressings and sauces on the side.
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"Break the fast with Breakfast!"
Your mother was right: Breakfast really is the most important meal of the day! Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
So get started and break the fast with Breakfast!
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"Soy Can Help Prevent Cancer"
Recent studies have shown that eating soy products has helped protect Asian women against certain types of cancer. Scientists at the Cancer Research Center of Hawaii and Vanderbilt University in Nashville, Tennessee conducted a study of 120 Asian women. Results produced more evidence that a long-term diet rich in soy can be linked to a reduced risk of breast cancer - as much as a 50 percent in some cases - according to research presented in Honolulu in December during the 2000 International Chemical Congress of Pacific Basin Societies.
The soybean is used in foods and beverages, including tofu, miso, soymilk, soy coffee, butter, veggie burgers, crackers, cookies and flour. Low in cholesterol and high in isoflavones, the benefits of the soybean are many. Start adding some to your diet today. Better yet, start your babies on it early and continue as a lifelong commitment to healthy eating.
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 | Newsletter We'll help you enjoy your new lifestyle with free diet tips, recipes and nutritional information. You will also be automatically entered in our monthly dessert giveaway!
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