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Walk away from worries
"The rhythm and repetition of walking has a tranquilizing effect on your brain, and it decreases anxiety and improves sleep," says nutrition-and-wellness expert Ann Kulze, MD. Aim for a brisk, half-hour walk every day. Do less, enjoy more "We go overboard to please others during the holidays: shopping, cooking, sending cards, and attending every event," says George Pratt, PhD, a psychologist at Scripps Memorial Hospital La Jolla in California. "Instead, take care of yourself by saying no at least once—and maybe more." Stick with your daily routine Prioritize your workouts, book club, etc., and don't try to squeeze in more holiday than you can handle, says Katherine Muller, PsyD, an assistant professor of psychology at the Albert Einstein College of Medicine in New York City Go tech-free Constant cell phone buzzes and email alerts keep us in a perpetual fight-or-flight mode due to bursts of adrenaline. Not only is this exhausting, but it contributes to mounting stress levels, especially in women. What better time to turn your gadgets off than during a holiday get-together? Enjoy spending time with your family and friends without worry Turn up the tunes Anxious? Listen to your favorite music, whether it's Jingle Bell Rock or the latest from Jay-Z. Research from the University of Maryland shows that hearing music you love can relax blood vessels and increase blood flow. That not only calms you down but is good for your heart, too. Fit in exercise It may be the last thing you feel like doing when you're stressed out, but going for a run or hitting the gym can actually make you feel better. Research has found that workouts can boost your mood for up to 12 hours. Stay Positive Positive thoughts and thinking transfer to positive actions. Look of the best and make active appreciation part of your daily routine. You may want to consider starting a martial arts class this time of year. I know you may be thinking "What - something new this time of year?" A true martial arts class is all about mind, body and spirit, according to Greg Silva, president of Black Belt Schools International. "You get healthy exercise and flexibility training, a positive atmosphere and stress release." Getting started now will be beneficial for your health, stress level as well as jump start your healthy goals for 2017.
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From an article posted by Kenney Myers
10 Ways to Avoid Holiday Weight Gain
Experts say portion control is key when the temptations are endless. By Susan G. Rabin, MA 1. Never Arrive Hungry New York psychologist Carol Goldberg, PhD, says planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving," she warns. Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate. 2. Divert Your Attention Many people forget that there's more to a holiday party than food, Goldberg tells WebMD. "Don't look at the party as just a food event," she says. "Enjoy your friends' company or dancing. Focus on something other than food." Finn agrees. She says chatting is a great diversion, whether you're at a small family dinner or a large party. "Take your mind off of food and focus on the conversation.” Another this is not to position your self at the food table. 3. Pace Yourself Have you ever tried telling yourself you'll only eat during the first half hour of a party? Goldberg says this strategy is a mistake. "If you cram in as much as you can in half an hour, you chew faster. Chewing more slowly will fill you up with less food." To munch at a leisurely pace, Finn recommends putting your fork down between every bite. "This puts you in control." 4. Count Your Canapés When there are canapés, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it. 5. Outsmart the Buffet When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet," Finn says. "Fresh fruits and vegetablesand shrimp cocktail are good choices. Watch out for sauces and dips." 6. Limit Alcohol Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control," Finn explains. "If you drink a lot you, won't have as much control over what you eat." If you feel out of place without a drink, Goldberg suggests sipping water or club soda, "so you have something to carry like everyone else." 7. Be Choosy About Sweets When it comes to dessert, be very selective. "Limit your indulgences to small portions and only what is very sensual to you," Goldberg says. Her personal rule on sweets: "If it's going to have calories, it has to be chocolate." What about sampling several desserts, if you only take a tiny bite of each one? "You have to know yourself," Goldberg says. "Some people can eat one bite of something and stop. I don't think most people can do that. "If you know you're the type who can't stop at one bite, you're better off taking a small portion of a single dessert than piling your plate with several treats you plan to "try." 8. Bring Your Own Treats Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting. And don't feel your dessert has to be typical holiday fare. "Get away from rigid thinking about what holiday food has to be," Goldberg says. "People love fruit." 9. Limit 'Tastes' While Cooking If you do a lot of cooking during the holidays, crack down on all those "tastes." "People lose their appetites when they've been cooking because they've been eating the whole time," Finn tells WebMD. Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning. "Just put the spoon in and taste a little bit," Finn says. "It's not grounds for a big scoop." For tried-and-true recipes, dare yourself not to taste the dish at all until it is served. 10. Walk It Off Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile. "Get people off the couch and move," Finn says. "Go out for a walk as a family before or after the meal." She says walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat. "There's something about activity that puts you in control." People often wait until January 1st to go on a diet or to get fit. Change that thinking and do something now. There is plenty of time to fit in 30 minutes of walking or better yet a small group exercise program. One of the top fitness choices is Kickboxing. The number of calories burned can be 800 per hour. Belonging to a small group program like kickboxing will motivate you and the support will keep you accountable so you see results! That can easily combat weight gain during the holiday season as well as reduce stress associated with the holidays. All of a sudden you can relax and enjoy a little over indulgement without the guilt. |