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!

Be Careful of the Sweet Sugar(s)

Valentine’s Day is around the corner. Stores are already stocked bears, cards and CANDY! All different kinds of candy’s and desserts. What makes the various sweets is taste good is the SUGAR! It makes food such as desserts and candies to take good. It is recommended by the The 2015-2020 Dietary Guidelines for Americans adding no more than 10% of sugar each day which is 200 calories or about 12 teaspoons.

Do you know how much sugar is in your favorite candy?

  • One Hershey’s Milk Chocolate Bar with Almonds (King Size) provides 380 calories, 24 grams of fat, 12 grams of saturated fat, 39 grams of carbohydrate and 36 grams of sugar.
  • One Kit Kat wafer bar provides 218 calories, 11 grams of fat, 27 grams of carbohydrate, 20 grams of sugar and 2.7 grams of protein.
  • One standard-size Snickers bar provides 215 calories, 11 grams of fat, 28 grams of carbohydrate, 20 grams of sugar and 3 grams of protein.
  • One standard-sized Twix bar provides 286 calories, 14 grams of fat, 37 grams of carbohydrate, 28 grams of sugar and almost 3 grams of protein.
  • One standard-sized Butterfinger bar provides 275 calories, 11 grams of fat, 44 grams of carbohydrate, 28 grams of sugar and about 3 grams of protein
  • One standard-sized Milky Way bar provides 264 calories, 10 grams of fat, 41 grams of carbohydrate, 35 grams of sugar and 2.3 grams of protein.
  • The calories in a marshmallow depend on the size that you consume. Those tiny mini-marshmallows provide only 2 calories per treat. Bigger marshmallows contain about 25 calories.
Sugary Smile

Do you know how much sugar you are suppose to have in a day?

According to the U.S. Food and Drug Administration USDA has a advisory report to help the limit the amount of sugar intake based on you age and gender.

  • Children (2-8 years old): 120 calories per day
  • Children (9-13 years old): 120-250 calories per day
  • Girls (14-18 years old): 120-250 calories per day
  • Boys (14-18 years old): 160-330 calories per day
  • Adult women: 120-250 calories per day
  • Adult men: 160-330 calories per day

Do you Understand the affects of Artificial and Natural sweeteners?

According to the book, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements and Lifestyle Strategies to Optimize Your Diabetes Care:

  • Sweet fiber is one teaspoon of sugar without the calories. However, it is a combination of other all-natural such as insulin, Tagamet, xylitol and natural favors.
  • Tagatose is a natural occurring sugar in milk and 92% sweet as sugar. It is recommended to be used moderately because it may cause diarrhea in large amounts.
  • Stevia (Sweet Leaf) is a natural sweetener. It is extracted by the plant Stevia rebaudiana plant and 300 times more sweeter than sugar.
  • Xylitol and other polyols such as maltitol, sorbitol, mannitol and erythritol. This artificial sweeteners do not breakdown will especially when heated. It is about 60% as sweet as sugar.
  • Splenda (Sucralose) is made with sugar and chlorine molecules. Unfortunately, Splenda is 600 times sweeter than sugar.
  • NutraSweet, Equal (Aspartame) is a very controversial sweetener. The FDA has received more complaints on Aspartame than any other food product/substance. It is 200 times more sweeter than sugar and losing its sweetness when heated.
  • Sunset, Sweet One (Acesulfame) does not breakdown in the body. It is similar to saccharin; made from vinegar, acesulfame K and 200 times more sweeter than sugar.
  • Sweet ‘n’ Low (Saccharin) is 300 times more sweeter than sugar and not recommended during pregnancy because of safety concerns.

Crazy, right? Read the ingredient and understand what you are eating. People are going to eat what their going to eat.

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 sugar craving.

Make a complimentary consultation. 

If you have questions on how to read labels: The previous blog, Know Your Labels may help. 

References:

1. Very Well Fit: Candy Nutrition Facts: Calories and Carbs

2. Office of Disease Prevention and Health Promotion

3. What is Sugar?

4. Beat Diabetes Naturally: The Best Foods, Herbs, Supplements and Lifestyle Strategies to Optimize Your Diabetes Care by Michael Murray, ND and Michael Lyon, MD.

5. Office of Disease Prevention and Health Promotion

6. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake

7. Sugar cravings

Blog 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 DISCLAIMER: 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.

Beauty Care Disclaimer: We offer Beauty consulting expert advice from personal and professional experience: The information provided in or through this Website is for educational and informational purposes only and solely as a self-help tool for your own use.

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

.

About Be FIY

Appointment

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.