8 Tips For Avoiding Holiday Weight Gain

Will you be trying to avoid gaining weight this holiday season?  If so, you’re not alone.  But this is a tough time of year to be watching your weight.

So…What can you do to avoid the dreaded holiday weight gain?

Well, its NOT diet (save that for your New Year’s resolution).

Until then, here are my top 8 tips for avoiding weight gain this holiday season…

Read full post at catherine-morgan.com

I’m working on easing myself back into reality – I took a shower today, took a walk by the river, met a friend for dinner.  I also made English Muffins, which is something I’ve always wanted to try.  They’re pretty labor intensive, and there’s a lot of “allow the dough to double”, so it was an all morning project.  And I wrote another 5,000 words for my novel.  I’ve got two days left, and my main character has two more major bits for me to write about before she’s done, so I think it’s going to work out just right.

Breakfast:  lemon water; oats, apples, ginger, parsley, almonds, almond milk; traditional medicinals chai.

Lunch:  heat and eat mixed vegetables.  They were left over from this summer, Graceland Farm CSA, I’d stored them in the freezer.  See my english muffins?  I made them square instead of round.

Snack:  homemade whole wheat english muffins with orange zest and fresh cranberries.  I’m going to make them again, round next time and thicker.

Dinner:  tom ga kai; fresh spring rolls; pad thai with tofu.  Met Eric for dinner.  Was so shell shocked to be out of the house I totally forgot to take a picture.

Dessert:  the last half of that pint of pistachio ice cream.  Sat on the couch, stared at the TV, and schemed how to wrap up my novel’s plot in the next two days.

In terms of ink on paper, this Friday was indeed in the black.  I cranked out 10,000 words today, which is totally doable if you get up at 8am, stay up until 11pm, and only leave the house for twenty minutes to walk over to Safeway and buy a newspaper.  I didn’t bother with a shower; I did pause for lunch although dinner was spotty - it was all writing, all the time.  I share this with you in case there’s some creative pursuit you’re passionate about, some endeavor you’ve always wanted to undertake but have thought you couldn’t possibly allow yourself the pleasure.  I’m here to tell you that you CAN.  You can check out for a day and just do whatever you want to do.  The world will not stop spinning.  The bank will not repossess your car. You won’t do irreparable damage to your family or undermine your social life.  It’s one day.  They’ll hardly miss you.  I hereby formally give you permission to follow your bliss and indulge your muse.  And on the day after Thanksgiving, what could be more appropriate?

Breakfast:  lemon water; oats, almonds, cranberries, parsley, cinnamon, water; traditional medicinals chai.

Lunch:  honeybush tea; rooibos tea; mint tea; tomatoes with dulse; field greens with balsamic; mashed potatoes; baby carrots; kraut balls and mustard.

Snack:  mocha mint cupcake; decaf.  Birthday celebration continues.  And creativity seems to require sugar.  I’ve had sugar 23 out of 27 days this month. Based on past experience, I’m due for a crash soon, and it won’t be pretty.  Hope it happens after midnight on Monday, though, that’s the dropdead end of National Novel Writing Month.

Dinner:  brown rice fusilli, tomato sauce, kale, sunflower seeds.  After this I ate half a pint of pistachio ice cream and a bowl of popcorn while I stared at the TV and gave my hands and brain a rest.

I’ve been more depressed and lost weight since the clocks went back. The shorter days and sombre ambience effect me, as they do everybody else. Seasonal Affective Disorder (SAD) is a recognised condition and another factor to add, albeit temporarily, to my portfolio of awareness.

ASPIRE has been designed to support those of us with addictive behaviours, and we soon realised how many other unwanted thoughts and behaviours we shared. I guess another label that might be appropriate for many of us is dual-diagnostic, or even, poly-diagnostic. And perhaps that doesn’t help at all!

Each of us is experiencing the seasonal change differently and I seem to be effected the most. Some people actually enjoy life in remote, wintery climates but I was always obsessed by traveling South to warmer climes. We are all different and we have so much in common.

My physical/mental health is my primary value right now. So I looked around for ways to help myself. The more strings to my bow the better. My GP wouldn’t prescribe me one and could only offer the usual advice and anti-depressants. As I believe the less different chemicals floating around in my brain the better I looked less conventional techniques. I checked out all the different light boxes available here, and then someone else in the group offered me one they had tried last year, without success. As well as the lightbox I also bought a few fitness products (such as Creatine) to help me gain weight, boost my nutrition levels and feed my brain.

Recognising the importance of self-maintainence may appear obvious to some, bit for those of us more familiar with abusing ourselves, this is a big step. A year ago I would have bought a bag whenever I felt down(or up!) moving a step closer to the pit of utter despair and pain I finally felt.

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Medical authorities have estimated that about 70 % of people has a wight problem. Obesity is defined as excess body wight sufficient to increase overall morbidity and mortality. Although extreme obesity is associated with dramatically increased mortality, the risk to mild and moderate obesity are less clear.

What I know is that if you carry a significant amount of extra weight to above 40 years of age, you will be pre-disposed to developing high blood pressure problems. which carries more health risks including stroke, heart disease, and renal failure.

Carrying a significant amount of extra weight will also affect the integrity of the weight bearing joints, specifically the ankles, knees and hips.

Changes of body weight can occur through alteration of several variables including

1) amount and type of food ingested,
2) central control of satiety
3) hormonal control of assimilation or storage
4) physical activity or metabolic rate. and
5) the use of weight loss products.

Amount and Type of Food Ingested. Usually this is the first key to healthy diet.

A balance of proteins and carbohydrates, fruits and vegetables are essential for good health. Avoid fatty , greasy foods and excessive sweets , like desserts. The amount of what you eat is important. To stop eating as soon as you fill full is a good practice. No second serving is advisable.

Central Control of Satiety. Research showed that there is a serotonin type-3 (5HT3) hindbrain receptors which mediates cholecystokinin (CCK) -induced satiation in response to nutrients entering the small intestine.

It appears that the CCK-1 and 5-HT3 receptors participate in the inhibition of of food intake by integrating both intestinal and gastric satiating signals.

Hormonal Control of Assimilation or Storage: You have heard about the link between the stress hormone cortisol and weight loss. Excess stress may lead to high cortisol levels that stimulate your appetite with the end result being weight gain or difficulty losing unwanted pounds.

Physical Activity and Metabolic Rate: The more physical activity you do daily the more you burn calories.

And if your metabolism is increased , the more calories you burn, and the end result being weight loss. The opposite will give you the opposite result.

The Use of Effective Weight Loss Products. The most effective weight loss products in the market today is the Core 4 Products of Cal Nutrasciences. There are four products: 1.Lean – is a meal replacement shake, aminoacids, proteins, minerals and fiber. 2.Accelerate- it gives you energy and accelerates metabolism, so it burns fat. 3.Flush – is a mild colon cleanse , mild detoxifier, it flushes toxins out of your body.

Medical authorities have estimated that about 70 % of people has a wight problem. Obesity is defined as exces body wight sufficient to increase overall morbidity and mortality. Although extreme obesity is associated with dramatically increased mortality, the risk to mild and moderate obesity are less clear.

What I know is that if you carry a significant amount of extra weight to above 40 years of age, you will be pre-disposed to developing high blood pressure problems. which carries more health risks including stroke, heart disease, and renal failure.

Carrying a significant amount of extra weight will also affect the integrity of the weight bearing joints, specifically the ankles, knees and hips.

Changes of body weight can occur through alteration of several variables including

1) amount and type of food ingested
2) Central control of satiety
3) hormonal control of assimilation or storage,
4) physical activity or metabolic rate. and 5) the use of weight loss products.

Amount and Type of Food Ingested. Usually this is the first key to healthy diet.

A balance of proteins and carbohydrates, fruits and vegetables are essential for good health. Avoid fatty , greasy foods and excessive sweets like desserts. The amount of what you eat is important. To stop eating as soon as you fill full is a good practice. No second servings is advisable.

Central Control of Satiety. Reasearch showed that there is a serotonin type-3 (5HT3) hindbrain receptors which mediates cholecystokinin (CCK) -induced satiation in response to nutrients entering the small intestine.

It appears that the CCK-1 and 5-HT3 receptors participate in the inhibition of of food intake by integrating both intestinal and gastric satiating signals.

Hormonal Control of Assimilation or Storage: You have heard about the link between the stress hormone cortisol and weight loss. Excess stress may lead to high cortisol levels that stimulate your appetitite with the end result being weight gain or difficulty losing unwanted pounds.

Physical Activity and Metabolic Rate: The more physical activity you do daiuly the more you burn calories.

And if your metabolism is increased , the more calories you burn, and the end result being weight loss. The opposite will give you the opposite result.

The Use of Effective Weight Loss Products. The most effective weight loss products in the market today is the Core 4 Products of Cal Nutrasciences. There are four products: 1. Lean – is a substitute shake, aminoacids 4.Cheat – this is the flagship product, odorless, tasteless food sprinkle which prevents absorption of 25% of the food calories.

For instance, if you sprinkle this on a 2,000-calorie chicken fried steak, only 1500 calories are absorbed when you eat it

Nutrient fusion occurs when you use the four products together, The produce the maximum effect in making you lose weight. But each of them stands on its own merit in its weight –reducing capabilities.

People who have use these four products are losing weight from 5 to 10 lbs. In a week’s time. Controlled studies on people using “ Cheat” alone resulted in weight loss on the average of 8 lbs.

in one month.

Mr. Ray Grimm , one of the two founders marketed weight losss products for some twenty five years by direct sales and info-mercials and made more than One Billion Dollars. He teamed up with Mr. Paul Gravette, a guru, successful network marketer and they formed CNI , Cal Nutrasciences, and they decided to market the products by MLM—network marketing.

During the first two weeks of Pre-launch, CNI sold more than $ 600,000.00 and is expected to sell more than $1Million in the first month.

The compensation plan is excellent. A distributor can reach the top of the compensation plan by just sponsoring five people who sponsors two people each— with just 15 people in his organization.

To sign up is Free. . The website is Free. There is no autoship requirement. T qualify for a commission, you must have a $40 purchase by anybody in your group.

For a detailed explanation of the compensation plan, you should attend the live conferences or go to your back office to access this information.

You will have a good idea about the products and the business if you listen to the recorded calls in CNI Resources section in the back office.

Author: Ariston P Awitan,M.D.
Source: isnare.com
Dr. Ariston P Awitan, M.D. is a retired orthopedic surgeon who became Online Marketing Consultant, promotes weight loss products http://www.cniresources.com Clin on “Media” and Listen to the Conference Calls. Then Sign up Free here: http://www.LoseFatAndGetPaid.com Contact Dr.Awitan 713-392-5493

I used to be so in control of my eating habits – no carbs on weekdays, lots of protein, salads and fruit – certainly no biscuits at 3am in the morning!
And I always thought I’d be the ‘perfect’ mum-to-be…eating macrobiotic vegetables and organic couscous, just like Madonna.  But that’s not the case.  All I can stomach at the moment are chippy chips, salt and vinegar crisps, rich tea biscuits and potato waffles.   And because of the 24/7 nausea and extreme fatigue that I’m experiencing I’ve not been to the gym in two wees.  TWO WEEKS!

Well, starting from tomorrow I’m going to try to be a better mum-to-be.  I am making a pledge to eat five portions of fruit and veg a day; one portion of leafy greens and I’ll be re-introducing meat to my diet!

…well, that’s the plan…I’ll keep you posted! 

I just came across this news story from Boston, about a planned cafeteria boycott by students at suburban Medford High School. Students contend that the lunches they are served are unhealthy and that they are served meat that supermarkets are not allowed to sell.

The district Superintendent disputes these claims, according to the report:

Federal law requires the district to take more precautions than commercial markets when preparing and serving food, and lunch menu selections have less sodium, less fat, and fewer additives than the same items at the grocery store.

And, he said, the menu offers no fried food, no snack-cakes or other unhealthy desserts, and very few processed meats.

For $2.85, students get their choice of a pizza, salad, hot entree, or sandwich to accompany a fruit and a vegetable, he said.

This sounds a lot like the menu here in San Francisco, where we have eliminated high-fat entrees like corn dogs and taco pockets, and replaced them with meals that are lower in fat, featuring whole grains and fresh fruits and vegetables. Still, our students also complain about the quality of the food (and, ironically, about the small portion sizes — shades of Annie Hall.)   The meal prices in Medford are comparable to ours as well (our full-price high school meal is $3).

Could the food be better? Yes, but not without significant increases in funding. That’s why it’s frustrating to see student advocacy like the Medford boycott aimed at the wrong target. I don’t know much about Medford, but if it’s anything like SFUSD, such an effort would only end up hurting students — because it would result in wasted food (which means wasted money that otherwise could be spent on something else). Additionally, in SFUSD too many of our students have no other reliable source of nutritious food. For those students, participating in a boycott simply means they are forgoing needed calories.

So if a boycott is a lousy idea, what steps could students or others take to improve the quality of school nutrition in SFUSD? Right now there is a golden opportunity to increase the funding that districts in high-cost areas (like San Francisco) receive to serve meals to students, as the Child Nutrition Act will be reauthorized in 2010. Click here for information (including sample letters) on writing to members of Congress urging them to increase the amount of funding for student nutrition.

Check out this blog its a guy who is a Food and Nutrition major at Appellation State University and is trying to help turn our miss guided diets around. Great stuff!

http://www.trutritionfacts.com/

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I don’t know about you, but having the stomach flu or an upset stomach is one of the worst common “sicknesses” I can think of. Whether you are paying tribute to the porcelain god from one end or the other (or both), a stomach flu bug or a bout of food poisoning is enough to make you never want to eat again . . . EVER. Luckily there are some foods to get you on the way to your old self in no time. Keep reading for the 5 foods to eat (and the 5 ones to avoid) when recovering from a stomach bug . . . or even too much Thanksgiving turkey!

When you have an upset stomach, you will want to eat these foods:

1. Peppermint

If you have an upset stomach, peppermint tea will help ease your nausea and can also quell your upset stomach. The peppermint you choose should not be too sugary and is best consumed in a tea form. Peppermint tea is one of the most soothing foods for an upset stomach and will calm your nausea in no time. Peppermint tea is also ideal for women who are suffering from morning sickness as it does not have any negative side effects but is very effective for squashing nausea.

2. Ginger

Another food that is excellent for your digestive system and can quell nausea is ginger. Ginger is also loaded with antioxidants and is good for your entire body. You can eat ginger raw or you can also use it in meals. If you are suffering from nausea, you can drink ginger tea as this, like peppermint tea, can keep you from getting sick.

3. Rice

Rice is easy on your system and is an ideal food for someone who is getting back into eating solid foods after being sick. Rice is filling but is also a light meal and is easy to digest. Rice can be made with chicken broth as a remedy for curing a cold and as a simple way to get some bland food into your stomach.

4. Crackers

Eating crackers is another way that you can help ease your way back into solid foods if you have been sick and have not been on solid foods for some time. Crackers are often recommended for pregnant women who experience morning sickness. Just make sure you choose crackers that are low in sodium and free of unhealthy fats.

5. Bananas

Bananas are easy to digest and are often one of the first foods given to babies (who simply by their young nature have sensitive stomachs). Like rice, bananas are filling without upsetting your stomach. Bananas are also one of the best foods for an upset stomach as they are not heavy, but do provide you with needed nutrients that you may have lost when sick (such as potassium).

When you have an upset stomach, you will want to avoid these foods:

1. Dairy

Eating dairy after an upset stomach may seem like a way to calm down the stomach, but usually produces an opposite effect. Cheese is very binding and may cause constipation, while milk may cause (or worsen) diarrhea.

2. Caffeine

Caffeine (such as that contained in drinks like coffee or tea, or in chocolate) is hard on your stomach to begin with, so you for sure don’t want to jump right into these drinks/food when recovering from a troubled tummy. Once you’re back on your feet you can go back to your morning cup of java or give in to your chocolate cravings. Until then – hold off.

3. Spicy Foods

Much like caffeine, spicy foods can wreak havoc on your stomach in a normal situation, much less when you’re already sick. If you’re a fan of Mexican, Italian, Asian, or Indian fare,  you should definitely stay away for at least a few days. You’ll enjoy those foods much more when you’re back to your healthy self!

4. Nuts

Nuts are hard to digest for certain people and although they are good for you, they can disturb your digestive tract even more if it is already in distress. Stay away from nuts when you are suffering from a stomach bug.

5. Tomatoes

The lycopene in tomatoes is a tremendous nutrient that you should be getting on a regular basis, but the acidity in this fruit can aggravate an already upset tum. Save  your tomatoes and tomato-based foods for when you’re fully recovered!

Don’t let the stomach flu (or food poisoning, or morning sickness, or too much Thanksgiving fare) get you down! By getting the “good” foods and avoiding the “bad” you can recover safely and quickly (and with fewer trips to the bathroom).

Get Strong! Stay Strong! (and keep your food down!)

Chris

This is what got me thinking …

Normal eating is going to the table hungry and eating until you are satisfied.

It is being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should.

Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.

Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.

Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way.

It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.

Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more.

Normal eating is trusting your body to make up for your mistakes in eating.

Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.**

So now I am wondering if the principals of IE/inner wisdom eating are just another set of eating rules to be followed. I still schedule my eating to 3 main meals and feel a little disappointed if I snack or have dessert, I feel bad if I keep eating past satisfied just because something tastes so goddamn good, and I don’t give myself permission to eat for emotional comfort.

I still have the energy and nutritional value of food firmly entangled with the amount of fat I am carrying. Calories are still controlling me whether I count them or not.

How do I stop believing that the amount of calories I eat determines how I look when I have concrete physical evidence that  if I eat less and exercise more, I am thinner? How can I believe that my size and shape is created by my thoughts and feelings as well as my actions?

Feeling Good? – Not So Much

It feels like I am failing on all fronts – I am not ‘watching what I eat’ and part of me still believes that I should which makes me feel bad. Thoughts, feelings and actions are in conflict.

Even the whole “what would I like instead” thing isn’t working so well. Thinking of what I would like instead just highlights how far away from it I am, and how much more work needs to be done. Again with the feeling bad.

If the Law of Attraction is true, then no wonder I’m not getting what I want (a lean, fit, healthy body effortlessly and easily) ~ my vibrations have gone to shit.

Wouldn’t It Be Nice If …

The ultimate aim is to feel good now so that I attract more good things into my life. I stumbled across this exercise that might prove helpful. It is called “Wouldn’t It Be Nice If …” By tripping off into magic land where all my dreams can come true, I am making myself feel better which is the whole point of the exercise. Truth or lies doesn’t matter, it is all about feeling good now.

Wouldn’t it be nice  …

• if my excess weight just melted away overnight like the fluid on my ankles does
• if it was all water and not fat
• if I lean, fit and healthy was exactly the way I look now
• if I was one of those people who could eat what they wanted and never gain weight
• if I genuinely forgot to think about the ‘value’ of the food I eat
• if the amount of exercise I did made no difference to my size or shape
• if my inner transformation was visible from the outside
• if I could wear my skinny clothes
• if a miracle happened
• if the power of intention changed my world
• if I could be healthy, happy and content as well as in peak physical condition
• if I could stop over thinking all this shit.

I Need Your Help

What do you think? Is Intuitive Eating just another thinly disguised weight loss diet plan? Have you mastered Normal Eating? Do you wish I would just relax already??

Did You Know

• Eating normally is more than freeing yourself from food: it’s adding trust, an inner knowing that you’ll care for your body excellently in your food choices. It’s trusting that if you give yourself permission to have dessert, you’ll still eat vegetables.
  .
  Food obsession is overwhelming, because you face it several times a day, every day; every time you eat, want to eat, or think about eating. Remove this obstacle from your life, and I guarantee you’ll feel your spirit soar. You’ll be free and clear to redirect the energy you devoted to food towards the deeper dreams, goals, and aspirations that abide within. ~ Rules of Normal Eating

• I now have an Open Forum page where you can comment about anything, chat, ask questions or connect with others. Go check it out.

• **Copyright © 2009 by Ellyn Satter. Published at www.EllynSatter.com. For more eating competently (and for research backing up this advice), see Ellyn Satter’s Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook, Kelcy Press, 2008. Also see www.EllynSatter.com/shopping to purchase books and to review other resources.

→ photo : mawel

“Are Your Friends Making You Fat” is an interesting article published in the New York Times back in September 2009. Sounds far-fetched but the science is right on the money.

It seems that in 1948, the National Heart Institute began “the nation’s most ambitious project to understand the roots of heart disease”. Dubbed the Framingham Heart Study, it followed 15,000 residents and their descendants and “has yielded a gold mine of information.” Check this quote:

[The Framingham Heart study found] that good behaviors — like quitting smoking or staying slender or being happy — pass from friend to friend almost as if they were contagious viruses. The Framingham participants, the data suggested, influenced one another’s health just by socializing. And the same was true of bad behaviors — clusters of friends appeared to “infect” each other with obesity, unhappiness and smoking.

Whoa… you mean to tell me my mother was right about peer pressure? Of course! A more grown-up term that also happens to be politically correct is “cultural influence.” What becomes “normal” to you is whatever you see on a regular basis. This applies to fashion, speech, educational goals, and any other lifestyle choices including eating and exercise.

Case in point: traditional Christmas fare around the world. What’s normal to us here in the South (USA) may be weird to someone from upstate New York…or the UK or the Dominican Republic or Russia or… well, you get the picture. (Here’s a great list of traditional Christmas foods served ’round the world if you’re interested.) Personally, I don’t want to see pickled herring and rutabaga casserole on my Christmas Eve table but if I grew up in Finland I’d probably be thrilled with those treats! Simply put, it would have been my norm.

Among its many amazing features, the human body allows our tastes to change! I honestly couldn’t care less if I ever eat a fast food hamburger again. Really. My husband no longer craves the floured, deep fried hamburger patties his mother called “double-goods.” (That hurts me to simply type that description.) Don’t get me wrong! We still get excited about food but our tastes have changed dramatically over the years. And a better benefit is that our kids won’t be worried about making these changes when they hit their 40s like the majority of Americans are doing today. It has become our norm.

Look around at the company you keep. Is there a need for you be the catalyst for change?

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” — James Gordon, M.D.

Other recommended reading on this subject:

Paul’s Health Blog

Time Magazine Article “How Friends Make You Fat”

NPR Story “Are Your Friends Making You Fat?”

It’s a sweet, sweet world!

Get-a-Grip Ecology #2

Did you know that our living world runs on sugar?  Yes, it’s true.  Here’s how:

For us land lubbers, it’s green plants that take carbon dioxide gas from the air, and water from the soil, and through an amazing molecule (chlorophyll) they can absorb radiant energy from the sun and store it in the bonds of a molecule called glucose, or sugar.

Carbon Dioxide + Water +  Sunlight            = Glucose + Oxygen

CO2                        +    H2O   +  Sunlight            = C2H6O12 +  O2

Each sugar molecule converts the sun’s energy to chemical energy and stores the energy in its atomic bonds.  Sugar molecules are linked in long chains called starch.  The starch is stored in roots (carrots, potatoes, onions), stems (celery, asparagus), leaves (lettuce, spinach, kale), and seeds (grains, nuts), and fruit (tomatoes, squash, orange, apple).

When we eat plants, or an animal that ate plants, we get energy by digesting the sugar (breaking open the glucose molecule to release the energy stored in its bonds.)  We literally are eating sunshine if you follow the energy back to its source!

Yes, it’s a sweet world.  But there’s a catch: as each organism uses the stored energy, some of it is lost.  First, not all of anything is eaten entirely, and second, most of the energy is lost in the form of heat when we metabolize it. The whole of life depends on a constant supply of sunlight to keep it going!

So, our world is run on radiant energy, and our basic food source is truly manna from heaven – sugar!

As humans on top of the pyramid of life, we depend on the entire biota – all the beautiful and fascinating life forms – that pass energy on up the food chain.

We are like the newest children at the long family table, waiting hungry and dependent on the “hand over hand” passing of the potatoes please!

Think about it!

It’s that time of year again. Although it’s hard to believe another year has flown by, I am clearly not mistaken as today I heard my first Christmas song on the radio, shops are displaying their Christmas themed windows, and my inbox is full of “Christmas Gift Idea” emails from all my favorite brands that I subscribe to.

With the risk of sounding a little like the Scroodge, please be sensible. It’s not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, it’s no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around.

What if this year you honored YOU and entered the new year feeling refreshed, energized, slim and relaxed? It’s really not so difficult. Just a little discipline and willpower, that’s all.

Logging in to Springday every morning to record your previous day’s points is a great starting point and reminder to keep on track with your wellness journey. Here are a few tips to help you keep on track.

Top 5 Tips to help you stay healthy over Christmas
1. Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. Staying active will help you feel better. I promise! My favourite hangover cure used to be a run on the beach and swim in the surf. Great way to sweat out those toxins! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. If a run is too much, how about calling a friend who was out with you the night before and take a brisk walk around the park.

2. Relaxation
As much as Christmas is a lovely time to catch up with all your friends and family, remember to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques. We’re conditioned to think that Christmas is all about giving, so how about taking the time to give to yourself as well this year. Don’t get stressed out over Christmas present buying. Plan your shopping in advance, write a list of all the presents you need to buy and avoid the frenzied crowds.

3. Nutrition
Remember to make healthy choices this Christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size.

4. Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5. Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early.

And if all that fails, please don’t beat yourself up about it. Take each day as it comes and strive for a healthier day the next day.

Click here to read the version on www.myspringday.com.au

What are your “survival tips” for the silly season?

Last weekend I went to my daughter Natasha’s Ganesh Retreat in Gloucestershire, I knew that it was going to be amazing as everyone who had done the previous one had raved about how it had changed their lives and how unbelievable it was but i was not prepared for how outstanding it was.

I am someone who likes fast exercise and doing things constantly, but equally i know that what i needed more than anything was to learn how to stop ……. I knew that it would be a massive challenge for anyone especially Natasha to get me to do this!  But she and her team, consisting of an incredible healer,  a shiatsu masseur,  a yoga teacher  and organic nutritionist chef completely moved me and changed my whole outlook.  I felt extraordinary by sunday night. Having loved all of the treatments, I left feeling completely exhilarated fresh, rested and so full of energy.

I have managed to stick to everything they taught me and have even managed to meditate every morning even though i have only managed 5 minutes.  But as they taught us 5 minutes is better than nothing and it is a great way to start the morning.

I shall, for sure be going back again.  It was a TREAT from start to finish I LOVED IT ……………..

www.ganeshretreats.com

So we went a lil crazy after dropping by the supermarket near the hotel.

Grapefruits, apples, grapes, yogurt, tangerines, grapes, soy milk, rasberries, blackberries, turkey sandwich, Odwalla green juice…

If only I could pack my juicer, mixer, some broccoli, and protein powder

So much food has been eaten over the past few days I can’t even remember it all! This was the first Thanksgiving that my Mom hosted and she cooked all the food. We had a beautiful spread, starting with the appetizer table:

And then a few more tables of main meal dishes:

And even a table for sweet snacks:

Too much stuff! I had samples of everything, but I sat right in the sun so it’s hard to see…

For dessert we had several options as well, and I had tastes of a pumpkin roll and my Mom’s famous dessert.  

And my other meals over the last 2 days looked like various combinations of these foods over again- can’t be wasteful! And luckily I got to bring several things home with me- including all that mixed fruit, the pumpkin roll, and some other bits and pieces. My challenge is trying to eat everything that is perishable and buying as little as possible over the next 3 weeks until I’m back at home for the semester break!

Medical News: Shaking the Salt Habit Cuts Stroke, CV Disease – in Cardiovascular, Prevention from MedPage Today

A decrease of 5 grams of salt a day (about one teaspoon) was associated with a 23% lower stroke rate and up to 17% less total cardiovascular disease, reported Pasquale Strazzullo, MD, of the “Federico II” University of Naples, Italy, and colleagues online in BMJ.

 

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge?  Think of this recipe as your own can of spinach.  While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.

Click Here for Recipe

It can be an extremely complex undertaking to fully understand someone’s dietary choices, and I know there are a million shades of grey in the process.  So, I don’t intend for this entry to be any kind of black-and-white truth.  Instead, I hope it will provoke a little thought and contemplation.

There are many reasons why someone might adopt a new eating regimen, or even faithfully adhere to an existing one.  But, what I’ve observed through the years is this; the more deeply rooted these reasons can be for a person, the more consistently and effortlessly the regimen can be followed.

For example, the majority of popular diets are built solely around weight loss.  This idea usually appeals to folk’s desire to look better as they drop some pounds. But if their desire (and/or addiction) to fattening, empty-calorie food remains greater than their desire to transform their body, they will not stay on the diet.  And even if they did manage to drop some weight, their motivation often wanes once they’ve achieved the goal.  This is why so many have such a rollercoaster experience with dieting; ultimately, their desire for (and/or addiction to) their old familiar ways proves stronger than their desire to change.

On the other hand, if someone’s reason for following an eating regimen is more deeply rooted than just the “skin-deep” cosmetic aspects, long-term change seems much easier to manage.  For example, if someone changes their diet for health reasons – say, because they were diagnosed with cancer or had a heart attack scare – that will usually motivate them profoundly to clean up their diet, because now it’s becoming a life-and-death issue.  Or, if someone is emotionally moved by the ethical or environmental ramifications of certain food choices, this could have a major impact on their choices, as well.

Take a look at this “Tree of Intention” thing I put together to illustrate this point:

Are most of your eating choices motivated by a 1, 2, 3, or 4?

You’ll notice that each part of the tree represents a different reason to follow a diet.  The leaves represent your physical appearance; the limbs represent your athletic prowess; the trunk represents your physical health and wellness; and the roots represent your influence on the earth and the world community of humans and animals. All can be valid, but let’s take a closer look at the motivating factors behind each:

1. The leaves are often the first thing you notice about a tree.  But beautiful leaves don’t necessarily tell the whole story about how healthy it may or may not be.  Similarly, a runway model or bodybuilder might look lean and mean on the outside, but if they had to adhere to an unhealthy diet to produce this effect (as they so often do), then this would be a one-dimensional diet designed for one primary result, pretty much at the expense of the rest of the “tree.”

2. Those who follow most any popular diet “from the limbs” – strictly for peak athletic performance reasons – often do so at the expense of their optimal health (given the amount of synthetic supplements and animal proteins such a diet usually calls for), and to the detriment of any ethical/environmental consciousness.  After all, it’s all about peak performance…at any cost.

3. If one chooses a regimen for health reasons, this is more solid – like a tree trunk – because there is usually more thought that goes into each meal or snack choice, as well as a number of other factors.  However, if someone is misinformed about what truly healthy food is, then their choices can still be detrimental to the conscious living aspect.

4. When someone is deeply rooted in their choices and most conscious about the big picture ramifications of their regimen, they will choose to eat low on the food chain.  This is the most ethically conscious way to eat, and also what is in greatest consideration of the planet.  And, when done properly, it also happens to support every aspect of the rest of the “tree,” as well!

Obviously, for any given meal or snack at any given time, people can choose to be motivated by any of these reasons.  But as a general practice, I would encourage someone to integrate as many of these as possible…from the roots up.

The Roots Test

Therein lies the secret to it all as far as I’m concerned: as long as the food choice is sustainable (for all the reasons we always talk about around here), I think it’s fine to be motivated to eat something for athletic performance reasons or even physical appearance reasons, as well. And why not?  Our physical bodies are part of our inner expression in the same way our clothing might be, so why not understand how the food we eat affects the way we look?  Besides, the more of these things we have in alignment with a particular way of eating, the more effortless it becomes to stay on track…

BR