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Calorie Cutter

Cutting your calorie intake daily will help you lose the extra weight you may be carrying around. In order to lose weight, you need to burn more calories in a day through your activities than you consumed that day. If you’ve tried to accomplish this, you know it can be difficult. Dramatic changes to your diet may seem unreasonable, undoable and unfathomable. Simple every day choices, that really don’t change the menu too much can seem almost effortless but can make a big enough difference. Cutting 50 calories a day can equal a ½ a pound a month. Or try 100 calories a day to lose a full pound each month. That may not seem like much, but when you add exercise to that, it can make a huge difference in weight loss.

Here are 10 simple ways to cut calories:

  1. Invest in some good quality cooking utensils to help reduce the amount of fat needed in cooking. Try heavy non-stick frying pans and heavy baking tray.
  2. Throw away any high fat items and replace them with healthier low calorie options.
  3. Use cooking oil spray instead of pouring oil in the pan when frying or browning foods.
  4. Skip the butter. Use low calorie peanut butter or jam on toast or a light mayonnaise on your sandwiches instead.
  5. Grill, steam, bake or poach. Eliminate the frying as much as possible.
  6. Add natural seasonings to your foods. Try herbs, spices, citrus juices, vinegar and low calories sauces like Worcester and Soy.
  7. Make sure you have plenty of variety in your diet so that you don’t become bored and give into unhealthy cravings.
  8. Don’t shop when you’re hungry. If you feel hungry when you shop, you are more likely to give into temptation and buy something that is high in fat and calories to satisfy your immediate cravings.
  9. Eat smaller portions of high-fat foods (meats, cheeses) and larger portions of vegetables, salad, fruit and very low-fat protein foods (yogurt, skim milk).
  10. Stop drinking soda and juice. Choose water instead. Water is a great to help you feel full longer and helps curb your cravings.

Remember that slow and steady is the way to lose weight and keep it off. Using these simple calorie cutting ideas does not require you to drastically change your lifestyle. With healthy substitutions and cutting out a few things from our diet, we can make some big changes on our waist line. Talk to your dietician or personal trainer, they can get you on the right track as well and offer some other helpful suggestions. Get cutting!

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Superfoods

Superfoods are food which are extremely nutrient dense and give you the biggest bang for your buck compared to other foods. They contain amazing medicinal properties that they have been used in different cultures for thousands of years for healing, for endurance, for vibrant health, and for their anti-aging characteristics.Although all fruits and vegetables contain vitamins and nutrients, some contain far higher amounts of these natural properties. These foods have become known as superfoods. Three major benefits are jam packed in all superfoods are antioxidants, nutrients, and fiber.

One thing that all superfoods have in common is that they are not processed foods. They are whole foods that you consume in their natural state. More and more people are realizing that some diseases and illnesses are being caused by the increased amount of processed foods we are consuming. The processed foods contain too much sugar, high-fructose corn syrup and salt. Many superfoods have been shown to help the body fight inflammation diseases like arthritis, heart disease, a buildup of bad cholesterol, and premature signs of aging.

The following are some of the greatest superfoods:

Hemp Seeds Hemp Protein Soy
Bee Pollen Wild Honey Legumes
Maca Powder Spirulina Water
Blue Green Algae Chlorella Salmon
Sprouts Wheat Grass Green Tea
Barley Grass Dulse Psyllium
Kelp Goji Berries Oatmeal
Cacao Beans Avocado Flax Seed
Coconut and Coconut Oil Acai Berries Royal Jelly
Mangosteen
Spinach Agave Nectar Blueberries
Garlic

A great example of a superfood is avocado. Avocados are easy to find and incorporate into your diet. Some amazing facts about this superfood include that 75% of its calories consist of good monosaturated fat, it contains 60% more potassium than the average banana and also contains a lot of vitamins B, E and K. Avocado is also a great source of fiber. Eating a lot of avocado has shown to be beneficial for cholesterol levels in the blood.

Top 10 Reasons for Including Superfoods into your Diet:

  1. Adds the nutrients to your body that it requires.
  2. Superfoods could be less expensive than refined packaged food. Go natural!
  3. They are colourful, tasty and full of texture leaving you feeling more satisfied.
  4. Eating superfoods means a healthy body with a more alkaline pH.
  5. Aids in weight loss by being more nutrient dense.
  6. It adds to a balanced diet, reducing cravings and bingeing.
  7. Superfoods are low in fat and help with calorie counts.
  8. Superfood contain high fiber content.
  9. Superfoods combine phytonutrients – vitamins and minerals, antioxidants and adaptogens vital for health.
  10. Superfoods boost your immune system and help fight off disease and infection.

An easy way to make sure that you are picking and eating healthy natural superfoods is by sticking to the outside aisles at the grocery store. Many of these items are found in the produce section. You can also visit farmers markets and health food stores where they are sure to stock all the best superfoods. Talk to your trainer about adding more superfoods to your diet today!

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Magnesium

After oxygen, water and basic food, magnesium may be the most important element needed by our bodies. It is vital for heart health, bone health, mental function and the overall body. It is often an element that is deficient in our bodies as well.Lack of magnesium may put your heart and your overall health at significant risk and that magnesium deficiency may be linked to cognitive dysfunction and mental decline.

Magnesium is one of the most important minerals in our body. It regulates calcium, potassium and sodium in our systems. It also activates over 300 different biochemical reactions necessary for the body to function properly. And, contrary to popular misconceptions, it is magnesium that is actually most important in building strong bones and preventing bone loss.

Called the “The Forgotten Mineral” and the “5-Cent Miracle Tablet” by researchers, magnesium is a muscle relaxant and low magnesium intake is associated with muscle spasm, tremors and convulsions. Magnesium protects against heart disease and heart attacks, high blood pressure and stroke, type II diabetes and much more.

It has been reported that adequate amounts of this mineral in the population at large would greatly diminish the incidence of kidney stones, calcified mitral heart valve, premenstrual tension, constipation, miscarriages, stillbirths, strokes, diabetes, thyroid failure, asthma, chronic eyelid twitch, brittle bones, chronic migraines, muscle spasms and anxiety reactions.

Magnesium deficiency has also been associated with the following:

  • Insomnia and other sleep-disorders
  • Body-tension
  • Muscle tension, cramps and spasms
  • Headaches
  • Irregular-heartbeat
  • High blood pressure
  • PMS
  • Backaches
  • Constipation
  • Kidney stones
  • Osteoporosis
  • Accelerated aging
  • Depression
  • Anxiety and irritability

What can we eat naturally to obtain magnesium? Here’s a list of food that contains good amounts of magnesium:

  • Pumpkin and squash seeds
  • Brazil nuts, soybeans, pine nuts, almonds
  • Bran cereal
  • Quinoa
  • Spinach
  • Buckwheat flour, Oat bran
  • White beans
  • Pollock, walleye

Magnesium is also a powerful antioxidant that keeps cell membranes flexible and protected against the onslaught of cancer-causing free radicals. Since our increased consumption of processed foods, fast foods, and our depleted soils, there has been a steady increase in mineral deficiencies. Magnesium is the fourth most abundant mineral found in the body and is essential for good health. It is mostly found in the bones, teeth and red blood cells (approximately 50%). The other half is largely found inside cells of body tissues and organs. Only 1% of magnesium is found in blood. The body takes magnesium from the diet and excretes the excess through urine and stool. A balanced diet contains enough magnesium for the body’s functional requirements. There are many benefits to magnesium in our diet. Be sure to talk with your trainer to make sure you fit it into your diet safely.

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Going Alkaline

When foods are eaten and digested, they produce either an acidifying or alkalizing effect within the body. When more alkaline foods are consumed, the body can become slightly alkaline instead of acid. Ideally, the blood pH level should be between 7.35 and 7.45. Foods such as citrus fruits, soy products, raw fruits and vegetables, wild rice, almonds, and natural sweeteners (i.e. Stevia) are all good alkaline food choices.

It is believed that there are many benefits to shifting your eating patterns from acid to alkaline. When the body is kept slightly alkaline, it is less susceptible to disease. It is easier to lose weight or maintain a healthy weight level on an alkaline diet. Most people experience an increase in their energy level, as well as a lessening of anxiety and irritability once they begin eating more alkaline foods. Mucous production is decreased and nasal congestion is reduced, making it easier to breath. Allergies are frequently alleviated as a result of an alkaline diet. The body is also less susceptible to illnesses such as cancer and diabetes. Most of the people surveyed found they just feel better, when an increased sense of health and well-being, once they make a conscious effort to adhere to an alkaline diet.

Alkaline diets require one to follow a lifestyle completely opposite to the high protein low carb diets. The high protein diets may leave a person fatigued and tired and likely the weight will return as soon as the diet stops. With alkaline diets, this is not the case. The diets can be incorporated into a person’s way of life and within days the results start to show. An alkaline diet requires you to eat about 80% alkalizing foods so as to maintain the alkaline pH of the body to 7.4. High protein diets tend to make the pH of the body acidic as opposed to its natural alkaline tilt. It is thought that when the body pH becomes acidic it can attract illnesses and deplete your energy. An acidic pH also results in rapid degeneration of the cells in the human body. An alkaline state allows various body functions to be carried out smoothly and the immune system of the body stays strong. This type of diet is good for those people suffering from chronic diseases like arthritis, migraines, sinusitis and osteoporosis.

Alkaline diets constitute mostly of fruits and vegetables. Consuming a diet of approximately 70-80% of green vegetables and sweet fruits is the key to an alkaline diet. Lemons, melons, almonds, honey, olive oil are also high on the list of top alkaline foods. Meats and fats should be avoided. All foods that are acidifying like coffee, alcohol, meats and even certain vegetables like cooked spinach should not form more than 20% of your diet.

Try these alkaline rich foods:

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Turnips
  • Collard greens
  • Kale
  • Kohlrabi
  • Bok Choi
  • Avocado
  • Tomato
  • Red Beets
  • Carrots
  • Lima Beans
  • Radish
  • Rutabaga
  • Egg Plant
  • Asparagus
  • Artichoke
  • Lettuce
  • Cucumber
  • Celery
  • Peppers
  • Zucchini
  • Squash
  • Spinach
  • Peas
  • Parsnips
  • Onions
  • Unripe bananas
  • Sour cherries
  • Fresh Coconut
  • Figs
  • Fresh Lemon and Lime

In order for an alkaline diet to work, you must condition yourself to adhere to the diet program. Like anything, you want to avoid unhealthy food and drinks. Make a list of alkaline foods versus acid foods and eat the 80% – 20% rule. Since an alkaline diet means avoiding alcohol and any other foods with high acidity, it also means that you will decrease the risk of developing diseases associated with unhealthy diet like diabetes, hypertension and obesity. Talk to your trainer to help you develop the best diet for you!

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Cinnamania

It’s not just a topping on your oatmeal, Cinnamon has numerous health benefits. Cinnamon is one of the world’s oldest known spices. The tree is native to Sri Lanka where it was found thousands of years ago. It is the best spice available in terms of its nutrition and health.. It contains unique health and healing properties which come from the active components in the essential oils found in its bark. Cinnamon has extremely high anti-oxidant properties which has numerous health benefits. A little teaspoon of cinnamon can give your body a surprisingly high amount of nutrition benefits.

Cinnamon offers several mineral benefits such as manganese, iron and calcium. It also offers a healthy dose of vitamins C and K. And most surprisingly, a teaspoon of cinnamon contains over a gram of fiber.

Aside from being packed with powerful nutrients, cinnamon also has the ability to combat a wide array of digestive problems. Some of the health benefits from cinnamon are how it fights indigestion, nausea, diarrhea, gas, bloating, and upset stomach. The scientific and medical communities are beginning to see the benefits of cinnamon and it has recently been found to process anti-inflammatory effects. The health benefits of cinnamon do not stop with digestive health. In fact it is believed and now proven that cinnamon has a rather large effect on cholesterol as well as blood glucose levels.

A positive attribute for the health properties of cinnamon are that it may actually improve Type 2 diabetes as well as insulin resistance. Insulin sensitivity as well as naturally monitoring blood glucose levels are some of the strong health benefits from cinnamon that caused the justifiable attention after several studies. It only took a half of a teaspoon of cinnamon to get these results. If you improve your insulin resistance it can positively impact your health in a few ways. You may be able to lose some weight. You could also stand a much lesser risk of developing heart disease. Another finding from the studies was, alongside improved blood sugar levels, good improvements in triglycerides as well as blood pressure. Most notably the studies concluded that the LDL (bad) cholesterol levels in the study participants had dropped as well.

Here’s a List of Health Benefits from Cinnamon:

  1. Lower Cholesterol Reduces blood sugar levels and treating Type 2 Diabetes
  2. Heart Disease
  3. Fights Cancer
  4. Tooth Decay and Mouth Freshener
  5. Cures Respiratory Problems
  6. Brain Tonic
  7. Infections
  8. Eases menstruation cycles
  9. Birth Control
  10. Breastfeeding
  11. Reduces Arthritis Pain
  12. Digestive Tonic
  13. Reduces Urinary Tract Infections.
  14. Anti Clotting Actions
  15. Natural Food Preserver
  16. Headaches and Migraine
  17. Pimples and Blackheads
  18. Thinning of the Blood and Improves Blood Circulation
  19. Toning of tissue
  20. Muscle and Joint Pain Relief
  21. Immune System
  22. Itching

Cinnamon has ample health benefits as highlighted above that can be used to improve your health and boost your immune system. This is a great reason to keep some cinnamon in your cupboard and sprinkle it in your tea, coffee, over oatmeal or a sweet potato – it will do wonders for your health.

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Healthy Choice or Bad Diet

A healthy diet is an integral part of any weight loss program. Generally, a balanced diet composed of fruits, vegetables, whole grains, fish and lean meat will give an individual the necessary energy to perform the daily activities and function at their most optimum level. More than this, well-planned meals protect against diseases. It also aids in tissue and muscle repair to enable an individual to rapidly recover from illnesses. However, society has put such importance on losing weight that people desperate to see a drop on the scale will go on “crash diets”.

The best thing is to look at dieting as part of an overall fitness plan to stay healthy physically, psychologically and emotionally, and choose foods from all sources and keep them in moderate proportions because that’s what’s good for our bodies. Meals for a healthy diet will be spread out evenly throughout the day. Drinking sufficient amounts of water will keep metabolism running helping to burn fat. A healthy diet would be coupled with exercise.

A diet that is seen as a mere means to losing weight as opposed to a lifestyle change, will result in unhealthy dieting practices that will wreck havoc on the dieter’s systems. Crash diets will literally starve the body of the most basic nutrients needed to function. Unhealthy diets are usually the ones that make outrageous claims. If it is too good to be true, then it is most likely not true at all. If any diet claims it is, then be prepared to do your due diligence and thoroughly investigate what the diet involves. Do not go on a diet that suggests you eat certain foods or certain quantities of foods that would result in you being malnourished.

Some of the biggest risk factors for unhealthy dieting are high cholesterol, kidney damage, lack of important nutrients, metabolism can slow, loss of energy, anxiety, acne, headache and depression. Unhealthy dieting practices may include crash diets, fasting, the use of laxatives or pills and self induced vomiting.

Some Dieting Tips to ensure you stay on a healthy track:

  1. Forget strict fad diets (Atkins, Zone, South Beach, Low Fat, Low Carb, etc).
  2. More fruits, veggies, lean meats and fish.
  3. Fewer simple carbs and less grease (white-flour breads, pastas, fried foods etc).
  4. Exercise – move your body more.
  5. Change your habits, change your life – make the healthy choices your new habit.

A responsible approach to dieting would be to help dieter’s understand the risks associated with unhealthy dieting and then provide them with the proper information needed to ensure proper dieting. Important to this game plan would be eating fresh fruits and vegetables, drinking plenty of water each day, and enjoying a balanced meal plan consisting of 40% carbohydrates, 40% protein, and 20% healthy fats.

There is no secret to dieting and losing weight. Unhealthy dieting can be avoided. If you eat three meals a day all of which provide you with all the nutrients that you need and add some exercise to your daily routine, you can lose the weight that you need to over time. Patience and a healthy lifestyle will shed those unwanted pounds.

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Adding a Little Quinoa

For breakfast, lunch or dinner, quinoa is a healthy option to add to your diet. Quinoa is a seed grain that has been cultivated in the Andean region for over 7,000 years and was considered sacred by the Inca Empire. It was later replaced almost completely by cereals such as barley, wheat and corn. Quinoa is considered a “super crop” because it is a complete protein. Quinoa has a slow releasing, high level of carbohydrates that give the stomach a full feeling for a long time – ideal for weight control and to maintain adequate blood sugar levels. It is a complete protein because it contains all 9 essential amino acids, and includes lysine, which is essential for tissue growth and repair. A cup of quinoa contains about 8 grams of protein, about twice that of other grains. Quinoa is a very good source of manganese, magnesium, iron, copper and phosphorus, making it especially valuable for persons which migraine headaches, diabetes, and atherosclerosis. It is a good source of riboflavin, which is necessary for energy productions within cells. Quinoa is gluten-free and is a great source of fiber.

Cooking with quinoa is simple and is just like cooking rice. The most basic method of cooking quinoa is to boil it in water and simmer for 10-12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the quinoa. Some quinoa still has a coating of bitter tasting saponins. In that case, you need to pre-rinse the quinoa to remove this coating before cooking. You are unlikely to buy coated quinoa as most shops sell it pre-rinsed but its best to be sure. Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it in salads and soups. It will take on the flavor of the foods you cook with and adds its own little bite to the taste.

Another way of incorporating quinoa in your meals is in the form of quinoa flour. Quinoa flour has a pleasant, nutty taste. It makes delicious bread, muffins, bagels, pasta, milk, cookies, gravies, sauces, pancakes, flatbreads, donuts, dumplings and more. When using quinoa flour in baking, substitute half the amount of all-purpose flour with quinoa, and then use all-purpose flour for the remaining half. Depending on the taste you are looking for in your baked good, you may want to use less quinoa flour than all-purpose. Experiment yourself and find what suits your taste buds best.

Try this easy Quinoa Recipe

Ingredients:
2 small onions, finely chopped
1 large red pepper, chopped
2 garlic cloves, minced
Sea salt
2 tbsp olive oil
1 cup of Quinoa
2 cups of water
2 vegetarian soup stock cubes

Directions:
First add the finely chopped onions, the minced garlic and sea salt to the olive oil in a pan or wok.
Saute until onions are slightly brown. Then add chopped red pepper and continue to sauté until onions are caramelized. Add water, then the stock cubes and quinoa and bring to a simmer. Stir once after 5 minutes then simmer for 15 minutes until water has been cooked in.

Enjoy Quinoa in your diet. Experiment by adding it to dishes you normally use rice. You’ll find it is a healthy addition to your food!

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Nuts – I Love Nuts

Nuts may be small, but they are packed full of nutrition. Most nuts are filled with heart-friendly fats, vitamins, proteins and minerals. Good things do come in small packages. Almonds
Almonds are a favourite among most nut eaters. They are rich in calcium and are one of the lowest-calorie nuts. An ounce (30g) of almonds has about 6 grams of protein and 14 grams of fat. Apart from that, they are also rich in vitamin E, magnesium, potassium and fiber. Antioxidants that are present in almonds help fight inflammation, lung cancer and cognitive decline associated with aging. Almonds remove ‘bad’ cholesterol from the body and help clean up the colon. The natural oils and rich fiber content in these nuts nourish the lining of our digestive tract.

Pistachios
Each pistachio nut has only 3 calories. These nuts have lutein and zeaxanthin, which are relatives of beta-carotene. These components may help in reducing the risk with macular degeneration associated with aging.

Pecans
Pecans are rich in beta-sitosterol. This plant steroid is found to relieve symptoms associated with BPH (enlarged prostate). They contain high levels of anti-oxidants that help reduce unhealthy oxidation of LDL cholesterol in blood, helping us fight heart disease. An ounce (30g) of pecan has about 200 calories of energy and contains 3 grams of protein and 21 grams of fat. Recent studies have shown that pecans have the capacity to lower one’s bad cholesterol and promote heart health. They are rich in vitamin E, calcium, folic acid, magnesium, zinc and fiber.

Walnuts
Walnuts are sort of a super food. The anti-inflammatory benefits of consuming walnuts are particularly helpful for people suffering from arthritis and asthma. Walnuts are a source of ‘good’ cholesterol rich in ALA, an omega-3 fatty acid that protects the heart and reduces bone breakdown. The ellagic acid present in these nuts is known for its cancer fighting character.

Hazelnuts
Hazelnuts contain a type of vitamin B that helps prevent heart disease, certain cancers, birth defects and Alzheimer’s disease. These nuts contain an amino acid known as arginine and magnesium which relaxes the blood vessels and eases out blood pressure. Hazelnuts are particularly good for dieters as they taste like a treat and keep them filled for longer.

Cashews
Cashews have less fat than most nuts. They are rich in anti-oxidants that are heart friendly, containing omega-3 and omega-6 fatty acids in doses almost equal to what is found in some fish. Cashews are rich in copper, iron, zinc and magnesium. They keep your energy level at a high no matter what activity you are doing.

Nuts make for great snacks, but because they are rich in calories, it is important to know how much you are eating and control your portions. Nuts contain vitamins, minerals, protein, fiber and anti-oxidants all of which are important in a healthy lifestyle. The fat and fiber content in nuts make them very filling and satisfying. Replace your chips, cookies, donuts and other high calorie snacks with nuts, the better alternative snack food. Eating nuts help contribute to good health.

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Healthy Baking

The best part of the holidays is indulging in the yummy baked goods. However, they don’t all have to be unhealthy. Believe it or not, there are actually some good choices out there that won’t you leave you feeling guilty for having a little too much.Granted most of them are full of refined flour and sugar, so you still must eat them in moderation, healthier choice or not. However, if you are doing the baking, making the right ingredient choices will also help in making healthier baked goods.

Here are the Top 5 healthiest baked treats you can choose from:

  1. Biscotti is one of the best choices that you can ever make. Each slice is only 100 calories and the nuts that are added, usually almonds, walnuts or hazelnuts, add protein, monounsaturated fats, and fibre to your diet which keep you in good shape. A daily serving is about 4-6 nuts, so a slice or won’t do that much damage to your diet. Stay away from the biscotti with chocolate or caramel chips, though. These are simply extra calories and extra sugar. Opt for ones stuffed with dried fruits instead.
  2. A favourite with oranges, cranberries and apples, these make for delicious cakes and muffins. So if you’re offered a slice of cranberry-orange cake, say yes. But this doesn’t mean you can have cakes with white chocolate chips in them.
  3. Although the classic fruitcake weighs in at about 80-100 calories a slice, most people may opt for a nut-free slice of carrot cake instead. They’re both low in fat and have lots of fibre . It’s the icing that is the unhealthiest part of the carrot cake, so use low fat icing and don’t put too much on.
  4. Choose a square or a regular-sized muffin of chocolate-chip banana bread. With a sprinkling of chopped walnuts, they’re high in fibre and monounsaturated fats. Plus, semi-sweet chocolate chips are also a better option.
  5. Cookies are generally thought of as an unhealthy sinful treat, but sometimes you just have to have them. Your best bet would be oatmeal cookies with added dried fruit and chopped nuts.

Choose the right ingredients when making your baked goods.

Bittersweet chocolate, dark chocolate and raw cocoa have less sugar, plus the high percentage of flavonoids make it an anti-oxidant. They also contain resveratrol, which is an antimicrobial that is believed to lower blood-sugar, enhance physical performance and potentially prolong life.

Use bran instead of refined white flour to make healthier cakes and muffins. You can also try options of oat flour, whole wheat flour, almond flour, hazelnut flour or coconut flour. Oat, almond and coconut flours are great options as they are also gluten-free. They’re all also high in fibre which helps to keep you full and satisfied for longer periods of time.

Replace refined white sugar with other options such as coconut sugar, raw sugar, agave nectar, maple syrup, honey or fruit puree. All healthier options to limit your sugar intake.

Dried fruit, seeds and nuts are healthy baking additives. They are rich in minerals, vitamins, healthy fats and linked to promoting good digestive, bone and oral health. Dried fruit adds natural sugars and can give a little moisture and texture to your favourite recipe as well.

There is no need to deprive yourself of baked goods just to stay healthy. Just like everything, moderation is the key as well as choosing the baked goods made with the right ingredients.

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Staying Healthy During the Holidays

There’s eggnog and pumpkin pie and turkey and ham and cookies oh my…Maintaining nutritious eating and a healthy lifestyle during the holidays can be quite a challenge for anyone. There are many parties and other social gatherings for work, family and friends. No one wants to miss these special occasions, so it is important to know ahead of time how to best handle all the temptations of eating, drinking and staying up later than we are accustomed to. Here are some ways to help you stay on course during this year’s holiday season.

  • Get enough rest. Take a nap for even a half an hour before you go out, if you can. Getting enough sleep will help you to eat less and exercise more.
  • Maintain your workout regime. If you can’t make it to the gym, plan a walk, run or some cardio at home. Try to schedule your workouts in the morning, to avoid casually dismissing them when the late-afternoon rush is upon you. Plus, you won’t feel as guilty when you indulge on a sweet or two.
  • Think about what you will do before you arrive. Plan your eating behaviour. Limit the amount of drinks and sweets you’ll have. Eat some healthy snacks before you go so you aren’t hungry when you arrive.
  • Drink lots of water. Have a couple of glasses before you go and alternate higher calorie drinks like alcoholic beverages, eggnog or hot chocolate with water while you are at the holiday party. Drinks can have a lot of hidden calories in them.
  • Be aware of what you are putting on your plate if you are served buffet style. Take a small amount of everything you like so you will not feel deprived. Try to forego the bread baskets so you don’t fill up on too much carbohydrates. Fill your plate with some “good” foods first. Load up the plate with lean meats, vegetables and fruit. Watch out you don’t overdo it on the dips.
  • Walk as often as you can. If you will be at someone’s home for an extended period of time, excuse yourself to go for a walk. Take a break from eating and get some fresh air.

To keep healthy eating habits over the holidays make sure you eat several small meals a day. This old tip holds especially true during the holiday season. We tend to skip meals and indulge in one large holiday dinner with the entire family. Don’t starve yourself all day. Get some snacks in and most importantly start your day with a good healthy breakfast. You will be able to enjoy your holiday more by stabilizing your blood sugar.

Remember the importance of this time of year, friends, family and loved ones. Put your attention on spending quality time with those you love and engaging in fun activities. The holiday season does not have to revolve around eating.

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