#healthyholidayeating

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A balanced diet is essential for good health. It provides all the nutrients your body needs and helps you maintain a healthy weight. A balanced diet also helps prevent chronic diseases, such as heart disease and diabetes, which are among the leading causes of death in America. 

The American Heart Association recommends that adults eat foods from at least five food groups every day: vegetables, fruit, grains, protein foods, and dairy products. These food groups provide vitamins and minerals; carbohydrates for energy; fiber to promote healthy digestion; protein for muscle growth and repair; and calcium for strong bones. 

Zina's Fine Foods as a Healthier Alternative to Traditional Holiday Sides 

The holidays are a time for family, but they are also a time for food. And while we all love holiday foods, they are often loaded with calories and other unhealthy ingredients. This year, instead of opting for traditional sides like mashed potatoes and stuffing, try Zina's Fine Foods! It is a healthy alternative to traditional holiday sides. It consists of fresh veggies and fruits that are mixed together in a flavorful dressing. You can have this salad as a side dish or even as an appetizer! 

[floydvalleyhealthcare]

Holiday Survival Tips for Diabetics

The holidays are a challenging time to stay healthy, eat right, avoid stress and get plenty of rest. It can be even more challenging for someone suffering from diabetes. Some people affected by diabetes may think, “What’s the big deal if my blood sugar levels go up a little or I gain a few pounds over the holidays?” They say they can always lose the weight afterwards and get their sugar levels under control.

To an extent, that could be true. If you’re in good overall health, doing well with your diabetes control and manufacturing reasonable amounts of insulin, a day or two of indulging a bit more than usual in holiday food shouldn’t be a problem.

How long that overindulgence goes on, and how many times, though, are important factors. The holidays can easily extend well past New Year’s. If you slip into bad eating habits, you can do long-term damage, raise your blood sugars and gain weight.

You can keep your weight and blood sugar levels under control during the holidays using these tips.

1. Maintain your schedule

If you overeat, trying to catch up by skipping a meal afterward may cause you to overeat when you have your next meal or if a snack is available. Even on your holiday and days away from work, try to get up, eat, exercise and take your diabetes and any other medications about the same time as you usually do.

2. Check your blood sugar frequently

If you are taking insulin or medications that lower your blood sugar, check your blood sugar more frequently during the holidays, especially before driving a car or adjusting your insulin doses. Make allowances for the changes in your work and exercise schedules as well as your eating opportunities.

3. Budget your sweets and treats

The holidays are a time of year when blood sugar levels can hit some high numbers. To keep your blood sugars from skyrocketing, include sweets and treats as part of your carbohydrate budget — not in addition to it. Choose the meat and side vegetables and salad at dinner. Your carbohydrate for dinner could be your Mom’s famous pecan pie that she only makes during the holidays and is impossible to pass up.

4. Watch your alcohol intake

Even moderate alcohol intake can affect blood sugar levels so take care when partaking. Don’t drink on an empty stomach. The amounts of calories and sugars vary significantly among drinks so it can be useful to search nutrition information about your favorite drinks. 

5. Download mobile tools

There are many technological “cheats” out there. You can download mobile apps to your phone, including apps that help you count carbohydrates of certain dishes, and let you know how much insulin you need to take (if you use it before meals).

6. Order smart in restaurants

You’d be pleasantly surprised how many restaurants offer healthy options not mentioned on the menu. Ask for options with less saturated fat, fried food and sugars. Substitute olive oil with fresh pepper or butter. You can also substitute sides. Ask for a baked or boiled potato (skin on) or fresh, steamed or stir-fried veggies instead of mashed potatoes.

7. Cook light, healthy dishes you can take to parties.

If you’re going to a holiday dinner, ask if you can bring a dish — one lower in calories and fat — such as a vegetable tray or vegetable-based appetizer. There are many delicious, diabetes-friendly recipes that you can bring to holiday parties. You can find low-sugar recipes from the American Diabetes Association.

8. Be ���party smart’

At the party, enjoy some of the vegetable-based appetizers first, then the meat or cheese appetizers. Place your appetizers on your napkin instead of a plate and you’ll be less likely to overfill it. Another tip: don’t stand near the buffet table or food when talking at a party. It’s also important to stay hydrated. Drink water or club soda with a lime or lemon twist. Keep a calorie-free drink in your hand to keep your hands busy.

9. Stay active

If you can’t stick to your usual exercise program during this busy time, do some fun activity with family or friends. If 40 minutes a day at one time isn’t possible, break your exercise up into 10- to 15-minute segments, two or three times a day.

10. Remember the reason for the season

Put the focus on family and friends and not on food. Enjoy what you do eat. Savor each bite! Most important, remember to include time for exercise, meals and relaxation. The holidays are better when you’re in good health to enjoy them.

[jen-bucci-hc]

Healthy Holidays!

Posted on December 5, 2014

Holiday Season is upon us..full force. And as much as we love it, there is always the underlying guilt of eating way too much of everything... ‘oh, I really shouldn’t... (but I’m going to anyway)’. There are school functions, school parties, house parties, block parties, girls night out, Christmas Eve, Christmas Day and then we roll (no pun intended..wink, wink) right into the New Year, rounder and feeling sluggish!! Sound familiar? Doesn’t have to be that way.   From Halloween on it is a constant sugar-fest, temptation all around us. Not to mention all the wonderful specialty drinks & cocktails readily available - nothing like a good pumpkin martini or some very rum-spiced eggnog or homemade wine or specialty beer (the list goes on). This is a nice time to celebrate and reflect as the year winds down...so, of course, there is going to be food involved. Food is a huge part of celebrating that binds us together. So why not enjoy it? Enjoying it doesn’t mean you have to overindulge, though it might happen from time to time, because some specialties are reserved for this time of year and we want to fill up on the good stuff until next year. In some ways indulging is part of the winter hibernation mode, as it is with some mammals, but we don’t have to overdo it.                                 The body is always striving for balance (homeostasis) and will accommodate to any given circumstance. This time of year we are introducing much more sugar, alcohol, sodium & saturated fats into our system. The body kicks into gear and starts figuring out ways to keep our inner-environment balanced. This is why we sometimes feel tired, irritated and even depressed; because the body is working very hard to keep us at an optimal level of well-being. By supporting our organs as much as possible (eating balanced & getting enough sleep) we can enjoy the Holidays without the underlying uneasy feeling that we are eating too much.

Here are some simple tools that can help you manage when you are going to indulge and to really enjoy yourself while celebrating.

1) Know your Holiday schedule. As soon as you know there are going to be parties, get them on your schedule ASAP. This will give you a designated time to let your guard down and enjoy. In between the festivities stick to your nutritional style. Also, keep portions small and drink plenty of water. Knowing that there is a light at the end of the tunnel, it makes it easier to refrain from taking one more cookie at the office. 2) While at the office, to avoid grabbing goodies all day, allow yourself a designated amount and spread them out throughout the day. Combining them with a piece of fruit or a handful of nuts balances out the sugar rush and desire to over-indulge. Also, drinking tea or decaf coffee will also help you feel more satisfied. 3) Christmas cookies are everywhere!! I end up with a few boxes at my doorstep. Who can resist so many fresh homemade cookies? When I get them, I eat my favorites first, in the cold with the door wide open - I can’t resist!! Then I split the boxes up (out of necessity); I leave some out for all to enjoy and I freeze the rest (my favorites). If I freeze them, then I don’t have to worry about eating them before they all get stale (that is always my excuse for eating so many...must not waste!). 4) When you finally do get to go to a party, scan everything before you start loading your plate. You can try a little of everything or you can really indulge in your favorites. Be mindful of what you really want to eat and enjoy it...thoroughly!! You earned this, so feel free to enjoy it. Eat slowly and drink plenty of water. Try to limit drinks to two if possible. Know that you are going to overindulge at least 3x during this Season - it's OKAY...everything is in excess so just go with it if it happens. Do not beat yourself up! We've already gotten through one week of December. Just go right back into your normal way of eating, your body bounces back quickly when you resume your everyday eating habits. 5) After the party...drink plenty of water and tea. Tea helps flush out toxins and some specialty brands support the liver (Dandelion root by Traditional Medicinals is great) which is over-taxed this time of year. 6) Get plenty of rest! Sleep deprivation is one of the main reasons we overeat. When parties are coming up, try to go to bed earlier a few nights before. This helps you look your best (being well rested always does) and makes up the difference for the late nights. 7) Make sure to include movement. Exercise and sweating helps to cleanse the body of excess ‘stuff’. Exercising also helps us feel good and can help curb cravings. Make room in your schedule. Try to schedule exercise everyday to ensure that you get a workout at least 4x/week. A workout can me 30 minutes and can also include yoga. You don’t have to go crazy. 8) ENJOY & RELAX! It is so important to keep in mind the meaning of the Season. It is so easy to get caught up in the stress, the shopping lines, the spending and logistics of who goes where (everyone’s schedule is so packed). When you are at a party, really enjoy and taste your food. You are allowed to feel good and celebrate. Feeling bad or guilty about it will lead to more undesirable habits that turn into a vicious cycle. Know that you are going to let loose and veer off your nutritional path for a little while; that is okay...it is expected, it is a given ~ enjoy this an exceptional Gift.

I hope this helps alleviate some of the anxiety of Holiday eating. Making small changes in different areas can make a big difference. Savor the rest of the Season with much Joy & Happiness.

[hdlhub]

Webinar Registration Open: Healthy Holiday Eating

Don’t let this year’s holiday get-togethers sabotage the healthy habits you have worked on throughout the year.

Join us Thursday, November 20th at 8pm EST for our national webinar, Healthy Holidays: Celebrate Without Sabotaging, presented by HDL, Inc. Clinical Health Consultant, Jody Drange, RD, HFS. 

You will learn:

Healthy holiday party tips to help you enjoy festive favorites

Portion guides

Healthy holiday recipes

How to stay active even during the busiest time of the year!

Everything you need for an enjoyable holiday!

Join us Thursday November 20th at 8PM EST for our national webinar presented by HDL, Inc. Clinical Health Consultant, Jody Drange, RD, HFS

Free sign up: http://bit.ly/holidayeating1120 

-HDL Inc. Clinical Health Consultant, Jody Drange, RD, HFS

For more information on nutrition for exercise and other lifestyle tips, contact Client Services at 877-443-5227 to set up an appointment with a Health Diagnostic Laboratory Inc., Clinical Health Consultant today!

[personaltrainerfarragutloseweigh]

Do Not Over Eating During The Holidays

How to avoid over eating during the holidays! http://ow.ly/rJyEU #healthyholidayeating

[trainerfarragutloseweight-blog]

Do Not Over Eating During The Holidays!

How to avoid over eating during the holidays! http://ow.ly/rJyEU #healthyholidayeating