Surviving the Holidays in a Healthy Way

Research studies show that most adults gain 2 pounds over the holidays. This may not sound like much, but studies have found that most of us never lose that 2 pounds, and this weight gain year after year can cause serious health problems that can lead to  obesity, heart disease and Type 2 diabetes. A recent study published in The American Journal of Medicine reveals that in the past 20 years, there’s been a sharp decrease in exercise, while caloric intake has remained steady.

Holiday meals tend to be large, buffet-style and include second and third helpings. A common mistake is eating large portions of foods that are perceived as healthy.

The holiday season might not be the best time to lose weight or start your new exercise routine, but it doesn’t have to be a time to lose your health. Don’t wait until New Years to start being healthy – it is possible over the holidays. It’s important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthy eating plan and keep the extra weight off.

As you enjoy this holiday season with friends, and family and delicious, seasonal food, remember these simple strategies to enjoy the holiday food without adding extra pounds:

1.Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2.Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.
3.Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge due to the increase in fiber intake.
4.Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Keep your plate balanced by choosing vegetables and fruits.
5.Eat until you are satisfied, not stuffed. Eating small portions.
6.Be careful with beverages. Alcohol can induce overeating; non-alcoholic beverages can be full of calories and sugar.
7.If you overeat at one meal, go light on the next.
8.Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating.
9.Cheat a little, but only once a day. If you must indulge in a holiday treat, allow yourself 1 small serving, then compensate later on by reducing your calorie intake or burning a few extra calories through exercise.

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Consume before meals to help control appetite and overeating.

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1 drop of Peppermint essential oil
1 drop of Grapefruit essential oil
1 drop of Lemon essential oil
Add these drops to a 16oz. glass of water to help control cravings.

Enjoy the holidays in a healthy way!

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