Enjoy a Healthy Holiday Season!

Enjoy a Healthy Holiday Season!

Healthy Holiday Eating        

By Janet S.Young, Ph.D.

The holidays are upon us, and you know what that means—food, food and more food! How can you keep from losing control at the holiday table? How do you stand firm in your convictions when challenged by family and friends who may not share your commitment to better health and nutrition?

First of all, remember the basics of good nutrition:

Increase fresh fruits and vegetables:

  • aim for at least 5 servings/day
  • select produce that is local, in season, and organic
  • Add more 100% whole grains, beans and legumes

Practice portion control (pay attention to per serving size)

  • Avoid foods that contain:
    • high fructose corn syrup
    • hydrogenated/partially hydrogenated oil
    • sodium (including nitrites, nitrates, & MSG)
    • sugar & sugar substitutes
    • additives, dyes, preservatives
  • Decrease/avoid the following:
    • animal protein
    • caffeinated drinks and other stimulants (including sports/energy drinks)
    • alcohol
  • To facilitate good digestion:
    • Sit down, eat slowly and chew food well (20-30 times)
    • Don’t drink liquids with your meal; drink liquids either 30 minutes before or one hour after meals
    • Practice proper Food Combining or follow the Blood Type Diet*

Eating out doesn’t have to be a challenge, whether you’re at a holiday party or a restaurant:

  • If possible, eat a healthy snack or drink a large glass of water before going out
  • Maintain control by asking for what you want/need
  • Practice portion control or choose a smaller plate
  • Fill plate with at least 2/3 vegetables, fruit, grains and beans and 1/3 or less of animal protein (see MyPlate.gov OR Harvard Healthy Eating Plate)

Eat slowly and chew food well (20-30 times)

  • Avoid fried, salty and greasy foods

Beware of high sodium/high fat salad dressing and order your dressing on the side

  • Choose tomato base sauces over cream sauces
  • Share dessert
  • STOP eating when you feel full
  • Take home the excess in a “to-go” box -You’re still getting your money’s worth!!

Lastly, to combat the stress of the holidays and avoid cold and flu bugs:

  • Strengthen your immune system, and increase your energy and stamina, by adding Super Foods such as: milled flaxseed*, raw wheat germ, bee pollen, and sea vegetables
  • Also add Power Foods such as: açai berry, blueberries, strawberries, pineapples, papaya, sweet potatoes, tomatoes, brown rice, whole grain pasta, oatmeal, cold water seafood, yogurt (unsweetened and with live, active cultures), garlic, broccoli, beans, nuts and seeds, herbs/spices, ginger, onion, cayenne, thyme, lemons, and green tea
  • Drink Genesis by Symmetry*
  • Take Vitamin C supplements
  • Drink more water
  • Exercise at least 3 times/week
  • Sleep 7-8 hours/night

*Available from Dr. Janet. To purchase or schedule services, contact her at: healthynulife@yahoo.com, or visit www.thenaturalpathway.com

Enjoy a Healthy Holiday Season!

Dr. Toni

 

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