Holiday Eating – Now What?
I will be writing some articles on how to keep your weight in control over the Holidays. Holiday eating is a killer. Halloween through New Years can be a killer for your new found health. In a study, the researchers found that half of annual weight gain in the U.S. occurs during the holiday period. You have worked hard all year don’t let it go to waste in the last few months of the year. Recipes, health tips, easy exercise will be included.
Avoiding holiday weight gain may sound as feasible as Santa fitting down billions of chimneys on Christmas Eve, but we promise there are logical strategies to stay on track. Many of us experience weight gain during the festive winter months, but packing on a few pounds in December is far from inevitable . Don’t get us wrong—the holiday season is all about celebrating, having fun, and indulging. So pass the eggnog and yule log (in moderation) and let’s tackle how to navigate holiday party food spreads, hectic schedules, and sidelined gym routines—without turning into Mr. Scrooge.
How to prevent holiday weight gain
Now that we’ve established how important it is to avoid weight gain during the holidays, let’s look at some strategies for keeping it off. Remember, there’s no one-size-fits-all approach to diet and nutrition. The recommendations I’m making here are not for normal weight, healthy individuals. They are for people that are already overweight and/or have a tendency to gain weight easily. In those cases, we might suspect that the homeostatic system that regulates weight is impaired in some way, and a specialized approach is required.
Some of these recommendations may surprise you if you believe that calories don’t matter and weight gain is not possible as long as you’re eating a nutrient-dense, low-carbohydrate diet. I used to think this was true myself, but after further research and more experience working with people, I now know that it is not. If you’re confused about this, please don’t get frustrated. We have all been there.
A food is rewarding when it makes us want to eat more of it. Palatable and reward usually travel together, but there are exceptions. For example, most people think steak tastes good, but it doesn’t tend to encourage eating beyond satiety.
Choosing foods that are lower on the reward value scale during the holidays is one way of spontaneously reducing your calorie intake. But what makes a food rewarding? There are several factors, including:
- sugar, fat and salt content
- calorie density
- certain textures (fat that melts in mouth, crunchy, soft/easy to chew)
- free glutamate
- certain aromas
- variety of flavors, textures, foods
- many other flavors can become rewarding when associated with above nutrients
- Don’t add additional fat to your food. Skip the gravy and don’t put butter on your mashed potatoes (if you’re making them yourself, use less butter or cream in the first place). I personally add milk that is 1 or 2% and cream cheese that is 1/3 the calories. It is still yummy but less calories over all.
- Reduce the variety of flavors, textures and foods you eat. Choose a main dish and one or two sides and stick with that.
- Add extra vegetables and starchy tubers (without added fat).
- Add extra protein to your meal.
- Chew your food thoroughly. This increases satiety.
- Cook a Paleo holiday meal and minimize energy dense foods typically associated with the holidays.
So make sure to get plenty of exercise during the holidays. Take long walks after meals, add some extra workouts, stand whenever possible instead of sitting, and reduce your TV time.
I hope this will give you are start. Watch for more articles, tips recipes etc on this website or my Facebook page. https://www.facebook.com/fitatanyagewithdeb/
Please feel free to add in the comments and other tips you have come across that help you.
Your Partner in health,
Foods That Damage to Teeth
Just how bad are these foods for your teeth? Damage repairs are in most cases are very costly. Try to stop damage to your teeth early.
What you eat matters:
While these hard candies seem harmless, eat too many and the constant exposure to sugar can be harmful to your teeth. Hard candies also put your teeth at risk because in addition to being full of sugar, they can also trigger a dental emergency such as a broken or chipped tooth. Better alternative? Chew sugarless gum that carries the ADA Seal.
Ice is for chilling, not chewing
You’d be surprised at how many people think ice is good for their teeth. It’s made of water, after all, and doesn’t contain any sugar or other additives. But chewing on hard substances can leave your teeth vulnerable to a dental emergency and damage enamel. Advice: Break the habit and enjoy water in its liquid form.
Watch your citrus intake
The truth is that frequent exposures to acidic foods can erode enamel, making teeth more susceptible to decay over time. So even though a a squeeze of lemon or lime can turn a simple glass of water into a fun beverage, it’s not always the best choice for your mouth. Citric fruits and juices can also irritate mouth sores. Make sure to drink plenty of plain water.
- Excessive soft drink consumption (high levels of phosphoric and citric acids)
- Fruit drinks (some acids in fruit drinks are more erosive than battery acid)
- Dry mouth or low salivary flow (xerostomia)
- Diet (high in sugar and starches)
- Acid reflux disease (GERD)
Not all coffee is good for you
In their natural form, coffee and tea can be healthy beverage choices. Unfortunately too many people can’t resist adding sugar. Caffeinated coffee and tea can also dry out your mouth. Frequent drinks of coffee and tea may also stain your teeth. If you do consume, make sure to drink plenty of water and try to keep the add-ons to a minimum.
Sticky foods are your mouth’s worst nightmare
When it comes to picking healthy snacks, many people put dried fruit at the top of the list. But many dried fruits are sticky. Sticky foods can damage your teeth since they tend to stay on the teeth longer than other types of food. If you find yourself eating dried fruits or trail mix often, make sure to rinse with water after and to brush and floss carefully.
Beware of things that go “crunch”
Who doesn’t love the nice, satisfying crunch of a potato chip, pretzels, etc.. ? Unfortunately potato chips/pretzels are filled with starch, which tends to get trapped in your teeth. If you choose to indulge in snacks like these, take extra care when you floss that day to remove all the food particles that can lead to plaque build-up.
We All know about this one.. Right? Swap out soda with water
When you eat sugary foods or sip sugary drinks for long periods of time, plaque bacteria use that sugar to produce acids that attack your enamel, the hard surface of your tooth. Most carbonated soft drinks, including diet soda, are acidic and therefore, bad for your teeth. Caffeinated beverages, such as colas can also dry out your mouth. If you do consume soft drinks, try to drink alongside a cup of water.
Limit alcohol consumption
Alcohol causes dehydration and dry mouth. People who drink excessively may find their saliva flow is reduced over time, which can lead to tooth decay and other oral infections such as gum disease. Heavy alcohol use also increases your risk for mouth cancer.
So many more but here is the last one for today. Did you know?
Watch out for sports drinks
They sound healthy, but sugar is a top ingredient for many sports and energy drinks. Sports drinks may boost your energy, but they can also weaken your teeth. The American Academy of Pediatrics says sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, but unnecessary in most cases. Before your next sip, check the label to make sure your drink of choice is low in sugar or drink water.
Important think to remember if you must have these things drink water right after and then when you can brush your teeth to remove the rest to help protect damage to your teeth.
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Your Partner in Your health,
3 Day Refresh. Ready to rock. No excuses.
The summer has ended and I have been on an off all summer. Made excuses all the time not to keep up with my healthy living. You know BBQ’s, dinner with friends, dinner out and getting up later. Not good. So I have started a 3 Day Refresh and here is how I am doing.
Day before you start do yourself a favor and prep for the next 3 days. It helps.
Day one is complete! Here are my thoughts:
- The fiber drink is the best I have had. I was nervous about this as I have tried them before and literally gagged as I drank them.
- I was not hungry all day. You are actually eating often and need an hour in between meals so I felt like I was eating all day!
- Getting two fats (natural Peanut Butter and hummus) make me happy.
- The vanilla fresh was good. Tomorrow I will add cinnamon and vanilla to jazz it up.
- I have had a headache all afternoon. I am attributing this to a lack of caffeine as I typically have multiple cups of coffee a day. Hoping to feel better in the morning!
So there is day one! I’m surviving, and only two days to go. I can do this! 3 Days people that is all it takes.
Look for Day 2 and 3 coming up on my 3 Day Refresh.
Your Partner in Health,
Join me @ https://www.facebook.com/fitatanyagewithdeb