Holiday Dieting Tips – How to Have Fun and Stay Healthy

The holidays are a special time for all, and you should take the time to indulge yourself. However, at the same time you should keep your health in mind because it’s easy to be tempted into going overboard.

It all starts with Halloween and all the extra treats that are lingering in your candy bowl. Then we’re lead into Thanksgiving, where the average person will ingest over 3 times the number of calories that they should be eating, or even more.

Then the winter holidays come along. Family togetherness usually equals lots of snacking and appetizers and big meals. Also, don’t forget all the baked treats! Can you eat all of these things? The answer is yes, but in moderation.

people sitting beside table
“A holiday is an opportunity to journey within. It is also a chance to chill, to relax. It is when I switch on my rest mode.”
Prabhas

Follow these tips to help you stay in control of your fork:

1. Go in with a Plan. Before you put yourself into temptation, tell yourself how much you’re allowed to eat. In the weeks following Halloween, save yourself 10 pieces of candy to eat. Give the rest away to coworkers and neighbors. For Thanksgiving and other family holidays, allow yourself to indulge on one item such as the appetizers or the dessert – not both.

2. Don’t Be Too Strict. While you may be tempted to be tough on yourself during other times of the year, the holidays are a time you should allow for some relaxation from the strict behavior. Don’t try to get through entire evenings without enjoying any of the food. The starvation diet only works for so long until you fail and over-consume. Work on your moderation skills instead.

3. Don’t Punish Yourself. Everyone makes mistakes. If you do slip up and overeat one day, in the long run it won’t make much of a difference. Just tell yourself that you’ll try harder next time. Don’t be tempted to just give up and continue the poor eating decisions. It’s when you have many bad days in a row that you can ruin a good diet plan.

4. Watch the Alcohol Intake. It’s true; alcohol usually flows freely at holiday events. You can indulge yourself here as well. While you may be able to get away with having a few drinks spread out over the evening, remember that the calories add up. Consider alternating between alcoholic drinks and pure, refreshing water.

alcohol bar blur celebration
“Wine is sunlight, held together by water.” — Galileo

5. Wear Tight Fitting Clothes. If you have some issues controlling your holiday behaviors, consider wearing some tight fitting clothes. Don’t make yourself too uncomfortable, but at the same time you’ll want to feel the reminder if you begin to eat too much.

6. Plan Healthy Meals. If you’re hosting any of the holiday events, consider going with some healthier alternatives to some popular meals. Healthy doesn’t always mean bland or unappealing. Get creative and try some new recipes.

7. Remember to Take Breaks. During a long evening with family and friends, sometimes you’ll lose track of your eating habits. Make it a point to take breaks where you know there isn’t a plate or a drink in your hand. Concentrate on the conversations you’re having instead.

8. Eat Before You Go. If you’re off to a holiday event at someone else’s house, eat something healthy before you leave. This is especially important if you know you’ll be tempted by all the unhealthy treats that’ll be available. If you aren’t particularly hungry when you show up, you won’t feel such an urge to begin eating.

sharing food
“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.”
Earl Nightingale

Just remember to have a good time! If you’re bummed about not getting to eat everything that you want, concentrate on all the other aspects of the holidays. There are many other fun activities to engage in that don’t involve eating!

A 5-Minute Guide to Turmeric and Your Health

*Disclaimer* Consult your Doctor before making changes to your health.

Is turmeric a magical super spice or just the latest food fad? It has played a major role in Eastern medicine for thousands of years and now it’s showing up in supermarkets and research journals worldwide.

If you like Indian food, you’ve probably been eating turmeric regularly. It’s a main ingredient in curry, and it gives mustard its golden color. It’s closely related to ginger and has a bitter flavor.

Research on its health benefits is still in the early stages, but evidence is building for some popular claims. If you like natural products that can enhance your wellbeing, look at what turmeric can do for you.

food hot cooking seasoning
“I’m just keeping the faith. I continue to eat well, take turmeric, cayenne pepper, milk and honey, and exercise my eye muscles frequently.”
― Traci Medford-Rosow

Benefits of Turmeric:

Reduce inflammation. Turmeric contains a chemical called curcumin that appears to have anti-inflammatory properties. Some studies suggest that it controls arthritis pain as well as ibuprofen.

Strengthen bones. Certain forms of turmeric may even help preserve bone mass. The National Institute of Health is investigating whether it can provide protection from osteoporosis.

Manage cholesterol. Some experts already recommend turmeric for lowering unhealthy LDL cholesterol and increasing healthy HDL cholesterol. It’s especially helpful with a diet low in saturated fats and high in soluble fiber.

Quit sneezing. Do you have a cold that won’t go away? Turmeric may relieve symptoms such as runny noses and congestion. Helps depression. Turmeric also shows promise for managing depression. That’s because mood disorders may involve inflammation as well as changes in brain chemicals.

Stay updated. On the other hand, results are mixed when it comes to serious conditions such as cancer and diabetes. Your doctor can advise you on the latest findings and what they mean for you.

man drinking from mug
“Each spice has a special day to it. For turmeric it is Sunday, when light drips fat and butter-colored into the bins to be soaked up glowing, when you pray to the nine planets for love and luck.”
― Chitra Banerjee Divakaruni, The Mistress of Spices

Ways to Use Turmeric:

Boost digestion. Unfortunately, our bodies are not very effective at absorbing turmeric. You can aid digestion by consuming it with black pepper and fatty foods like oil.

Wash up. Due to its anti-inflammatory and antibacterial effects, turmeric may make your skin look and feel younger. Check labels to find turmeric in soap and cosmetics or find recipes online for making your own products.

Smell nice. Do you like woody and earthy scents? You can find turmeric in some perfumes or as an essential oil for your aroma therapy.

Safety Issues:

Go natural. There appears to be little risk when you use turmeric in the traditional ways. That includes eating it, drinking it, and applying it to your skin. You can add turmeric to salad dressings and scrambled eggs or sip it like tea. Keep in mind that even a little turmeric can stain your skin bright orange.

Watch for side effects. The most common side effects are nausea, diarrhea, and upset stomach. They occur mostly in those who are sensitive to one or more varieties of curcumin or those who use turmeric in large amounts over a long period of time.

Avoid complications. There are certain conditions that make it inadvisable to use turmeric. That includes being pregnant or breastfeeding or having gallbladder issues. If you’re having surgery, stop taking turmeric at least two weeks in advance because it may interfere with blood clotting.

See your doctor. While turmeric is generally considered safe, it’s important to talk with your doctor about any alternative or supplemental medicines you’re thinking about using. Your physician can advise you about whether they’re appropriate for you and explain any possible interactions.

While turmeric needs to be studied further, early evidence suggests that it’s safe and beneficial for reducing inflammation and helping to relieve related conditions such as osteoarthritis. Try it for yourself by adding a pinch to your favorite dishes or shopping for products with turmeric on the label.

Disclaimer: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.

My Body is Stronger and Healthier Each Day.

My health is a priority. I know that a strong and healthy body is important if I want to enjoy my life as much as possible.

I give my health the attention it deserves.

I visit my doctor as often as required. I take my appointments seriously and make the time in my life to avoid missing these visits. I see my doctor, dentist, and eye doctor regularly.

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I listen to the health advice I receive and make the necessary changes in my life.

I focus my diet on healthy foods. I know what type of diet works best for my body and I follow it consistently. I know that healthy food is the foundation of good health. I love the taste of healthy food and limit the amount of unhealthy food in my diet.

I sleep enough each night. A good night of sleep is an important part of good health. My body needs to be restored each night, and I ensure I give it the sleep it requires. A full night of sleep is imperative to good health.

My body is growing stronger through regular exercise. Possessing a strong and fit body feels good. I am proud of my body.

Today, I give my full attention to my health. I make choices that support my health and physical fitness. My body is stronger and healthier each day.

Self-Reflection Questions:

1. What are my greatest health challenges? What am I doing to minimize them?
2. When did I last go to the doctor? Did I follow their advice?
3. What type of exercise do I most enjoy? How often do I do it?

Midnight Cravings

The end of the month is a day away. How are you controlling your cravings?

We were remembering when we were in college; when money was tight- Jack in the Box came out with 2 tacos for 0.99 cents. A full day of keeping willpower on high, sometimes it’s only a matter of time before we drop our guard and fall victim to the dreaded midnight snack attack.

Here are 7 helpful tips for handling nighttime eating:

1. REMOVE TEMPTATION

Out of sight out of mind. 

2. EAT A BALANCED DINNER

3. ADOPT A NEW HABIT OR ROUTINE

4. CREATE SNACK ALTERNATIVES

5. HOT TEA

6. If Tea isn’t your thing..try unsweetened almond milk or calorie free sparkling water

7. Something…MINT-Tee

.

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References:

28 Day Healthier Lifestyle Challenge

Today – 6 Strategies to Control Late Night Cravings

Healthline – 11 Ways to Stop Craving Unhealthy Foods

The Science of the Midnight Snack

DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.


NUTRITIONAL GUIDE: WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.

Apple Cider Vinegar

Historically, apple cider vinegar has been used for a variety of different purposes, such as helping to detoxify the liver, purifying blood, cleansing the lymph nodes and boosting immunity. In ancient Greece, Hippocrates even prescribed it mixed with a bit of honey to help cure coughs and colds.

In the 17th century, Europeans began using vinegar medicinally. They started preparing it in syrups and antiseptics and even used it as a gargle to kill off germs.“  – Dr. Axe

1. What are some helpful benefits of apple cider vinegar?

  • Helps with upset stomach,
  • Hiccups,
  • Sore Throat, 
  • Lowers Cholesterol,
  • Prevent Indigestion, 
  • Fights Diabetes …And much more. 

2. Why is it good for your health?

  • Historical Home Remedy,
  • Heart Health,
  • Help with Dandruff 
  • Weight loss,
  • Lower Blood Pressure

 

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References :

WebMD: https://www.webmd.com/diet/apple-cider-vinegar-and-your-health

Readers Digest: https://www.rd.com/health/wellness/apple-cider-vinegar-benefits/

HealthLine: https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar

Dr. Axe: https://draxe.com/apple-cider-vinegar-uses/

 

DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.


NUTRITIONAL GUIDE:
WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.

 

Think Before You Eat

Most people enjoy a good juicy burger with fries and some type of beverage. However, over indulging may have some consequences. According to The Insider, the average cost of  a burger in respect to the fast food restaurant are:

Sure, the cost is right. Great tasting food. Your belly is happy. But do you think about exercising after a meal? 

According to the United States Health and Human Services – Physical Activity statistics…

  • Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.3
  • Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.4
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.5

Most people know by reading or listening, that there is a correlation between what you are eating and amount of exercising needed to lose the weight.  However, you may have a friend, family member or yourself that need some motivation. If people thought about not just the calories consume, but the amount of exercise needed to loose weight. 

For example, the picture below has “If you Consume______________, You will have to do _________” type of exercises to burn of the amount of calories eaten. A scoop of ice cream is approximately 20 minutes of run time. 

hff

 

Crazy, right? People are going to eat what their going to eat. Some people have a burger on there “cheat day”(s)…

However, we want you to be aware of the consequence(s). We pass no judgement. We are human. We are hear to help you minimize your intake of fast food craving and increase your level of health eating options. Make a complimentary consultation. 

If you have questions on how to read labels: The previous blog, Know Your Labels may help. There will be an extensions of this blog in January 2019.

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Reference:

The Insider: Here is What Fast Food Burgers Cost When You Were Born

U.S. Department of Health and Human Services : Physical Activity

The City of Portland, Oregon: Holly’s Fitness Friday

 

DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.


NUTRITIONAL GUIDE
WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.

Information on Soybean

1. What is soy (soybean)?

“The soybean, or soya bean, is a species of legume native to East Asia, widely grown for its edible bean, which has numerous uses. “
Reference:
https://www.webmd.com/vitamins/ai/ingredientmono-975/soy
https://en.m.wikipedia.org/wiki/Soybean

pexels-photo-248444
Photo by Pixabay on Pexels.com

2. Is there a difference between soy, soybean and soy sauce? Difference in how it is made.
Soybean (Glycine max) usually refers to the edible bean that comes from this legume plant.
Soy usually refers to the protein or ingredient that is used in cuisine which is derived from the soybean. If you are allergic to soy, you will see allergy warnings on food containing soy products. Such products may include tofu, soy milk, protein bars, protein shakes, etc.
And, soy sauce is a salty condiment used in cuisine which is derived from the soybean but processed in a way that produces soy sauce which includes fermentation among other processes. Soy sauce (also called soya sauce in British English) is a liquid condiment of Chinese origin, made from a fermented paste of soybeans, roasted grain, brine, and Aspergillus oryzae or Aspergillus sojae molds.
Reference:

https://www.quora.com/What-is-the-difference-between-soybean-soy-and-soy-sauce

3. Is soy beneficial to your health? Generally speaking no, due to most soybean genetically modified and not in its original state.most soybean genetically modified and not in its original state.
Most of the soy crop in the U.S. is used to produce soybean oil, which is extracted using the chemical solvent hexane. Soybean oil supplied about 7% of calories in the U.S. diet in the year 1999 (2). What remains of the soybean after the fat has been extracted is called soybean meal, which is about 50% protein. The majority of soybean meal is used to feed livestock, but it can also go through further processing to produce isolated soy protein.” https://www.healthline.com/nutrition/is-soy-bad-for-you-or-good
WebMD: https://www.webmd.com/food-recipes/features/how-good-is-soy
Dr. Axe: https://draxe.com/is-soy-bad-for-you/
CNN: https://www.cnn.com/2017/03/07/health/soy-foods-history-cancer-where-do-we-stand-explainer/index.html

batch close up cooking dry
Photo by Pixabay on Pexels.com

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DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking.
NUTRITIONAL GUIDE
WE ARE NOT MEDICAL DOCTORS: therefore, we do not diagnose illness or prescribe pharmaceuticals. We are nutritional consultants and make suggestions relating to nutrition. None of the information offered here is intended to replace any program that your medical doctor has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. It is recommended that you take your products at least one hour prior to taking your medication so that the minerals offered can be fully assimilated.

Know Your Labels

 

Below is a good article about the difference between natural and organic products. It may help you understand the labels. For example there are 2 labels of USDA Organic and USDA 100% Organic. (Dr. Sears: Wellness Institute)

 

 

Even though Natural products do not have a label, but some companies go thru a 3rd party to test thier products for a voluntary certification. You should see a label on thier product of participated.

 

Other labels like no cruelty to animals, SLS free, no animal testing and so forth. Some companies may include their own patent process as well.

 

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