Your Body: His Temple!
Tips for Sensible Handling of the Temple over the Holidays:
We all know the body is the temple of the Holy Spirit. We pray it, we speak it and we sing it. During lent especially we are very conscious of it so what happened during Christmas holidays? Is it that we forget? Holidays especially Christmas see people gaining 3-7 pounds on average. We over indulge. We throw self-control through the window and say I am going to have as much as I like. For some it is a matter of not being able to say no to self and others and for some it is just not being sensible about what we partake of. Food makes us happy. Being around family and loved ones make us happy. Being happy causes us to eat more. As we celebrate Christmas and what the coming of the Lord means for us let us rejoice and be happy indeed but let us also be mindful of how we can survive the festivities without having to look for a new wardrobe in the new year. Have a Merry Christmas and a Prosperous New Year! Go tell it on the mountains that Jesus Christ is here!
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“Glory to God in the highest, and on earth peace, good will toward men.”
This month I will share with you tips and ideas to handle the Temple sensibly and in so doing avoid woes of weight gain and ill health.
The secret lies in portion sizes. You can eat what you love, but not a lot of it. Limit your portion sizes and you'll limit opportunities to overeat. We should practice portion control every day, but it is especially important during the holidays. Save room for desert.
Eat slowly. We tend to eat too fast when we are excited. Try to enjoy dinner with your family. Eat a couple of bites and talk with your guests in between bites. You will feel full quicker and eat less. It’s also a good idea to wait 20 minutes before getting seconds or grabbing another piece of pie. It takes a while for your brain to receive the signal that you are full.
Don’t skip meals before the feast. You know that you are going to over indulge during dinner, so you skip meals. Well, skipping meals affects your metabolism and can cause overeating. To keep your blood sugar normal and to prevent yourself from eating too much, balance is key. Eating a light breakfast or possibly lunch before the feast is a good idea, so you don’t eat too much too fast.
Start with fruits and veggies. We are usually surrounded by sweets and desserts, the foods we know to eat in moderation. To avoid eating too many desserts, start eating fruits and vegetables. You will still get your daily nutrients and may not eat as many sweets later on.
Listen to your body talk. Pay attention to your true hunger signal. Avoid eating out of boredom, for social reasons or simply because there is food available. When you enjoy a meal or snack, eat until you are fairly full -- not stuffed -- and you'll avoid the discomfort of bloating, fatigue and indigestion.
Plan your indulgences. It is not realistic to avoid all of your favorite foods at the holiday season. In fact, denying yourself of all treats is not realistic and often results in food binges at a later date. The key is to pick your favorite one or two indulgences. A little cheating here and there allows you to satisfy your sweet or salty tooth and puts an end to any feelings of deprivation.
Eat nutrient-dense, calorie-light foods. Try to focus on filling foods that are calorie-light but are filled with health-promoting vitamins and minerals and filling fiber. Definite holiday winners include veggie trays with dips such as low-fat ranch dressing or hummus, bean salads, puréed soups and fruit.
Avoid food pressure. Maybe it's having another drink to please our boss at the office party when you've had enough to drink or eating an extra piece of our mother's cake just to make her happy when you're already full. Unfortunately, by falling prey to pressure from loved ones and colleagues, we often end up feeling lousy. Honour your body this holiday season by gently speaking up and sticking to your guns about the amount and type of food and drink you want.
Are you dehydrated? Often times, what we perceive as hunger pangs are actually due to dehydration. Before diving into a plate of appetizers, test your hunger signal by drinking an 8-ounce glass of water. Wait a minimum of five minutes and pay attention to see if you are indeed still hungry.
What about alcohol? For every glass of wine or beer you drink, follow it with bottled water. If you arrive home and suspect you've over-indulged on alcohol, have one or two 8-ounce glasses of fresh distilled water with a shot of orange juice prior to going to sleep. By doing so, you will help to alleviate some of the headache, dehydration and stomach upset often experienced after a night of having a bit too much to drink.
Eat breakfast. Many people skip breakfast because they do not feel hungry in the morning or are trying to save on calories. Unfortunately, skipping breakfast often results in over-indulging later in the day on the wrong types of foods such as muffins, cookies, cakes, doughnuts and sugary coffee. Even if you are not hungry, start your day off with a light breakfast such as cut-up fruit and yogurt or a protein shake.
Take care of you, Set realistic expectations and Don’t give up. December right through to January is often a time of "overdoing it". If you have overindulged, do not beat yourself up. Simply get back to your healthy eating and workouts the next day and you will balance out all the cheating you may have done. It is important to set realistic expectations when it comes to eating socially and having lots of sweets around the house. If you set goals that are not realistic, you may feel guilty and disappointed. After all, you do want to enjoy the holiday and have fun with family and friends, not stress about calories. You may over-indulge and feel discouraged. It is difficult to get back on track when it comes to diet and exercise, but don’t give up. There is always tomorrow, where you can start new! By taking a little extra care this holiday season, you will be able to enjoy some great food and drink without overindulging and celebrate the New Year with health and vigour.
Holidays with your Children
Be a good role model – Show your children how to make healthy food choices. They get their cues for what and how much to eat from your behaviour. If you make a point of putting lots of vegetables on your plate, so will your offspring, and if you take only one dessert, they’ll follow (is somebody saying really?).
Make new food traditions – Not all memories of holiday eating have to include indulgent foods. Maybe your kids will crave your cranberry-studded quinoa or your famous roast turkey.
Cut back on sodium – If you are concerned that Grandma’s traditional stuffing recipe is excessively salty, tweak it. Play with herbs and spices to re-create holiday classics that your children can embrace. Kids under age of nine should aim for no more than 1200 milligrams of sodium a day, but most get double that amount. Think twice before cooking with soy sauce, broth and other salty flavor enhancers.
Bring a safety dish – If you are heading to a family dinner, offer to contribute one of the menu items so you can prepare a healthy dish you know your children enjoy. That way, if the other options are not to their liking, the whining will be minimal as they will be guaranteed one (nutritious) dish they like.
Avoid forcing foods – If it’s a struggle to get your children to eat vegetables on the best of days, imposing our rules at a party is not a good idea. Radishes and celery cannot compete with the dessert their cousins are enjoying across the table.
Stress the importance of small indulgences – Forget about the idea of off-limits foods during the holidays. Instead, explain to your children that foods made with lots of butter, salt and sugar can be eaten – but infrequently and in small quantities. The will still get to enjoy all of their holiday favorites, but will learn they don’t have to overeat in order to enjoy the flavor.
Plan ahead – If you know dinner will be huge, rich meal, serve a healthier lunch and offer fruit and vegetables as snacks. This will help ensure that everyone gets the vitamins and minerals they need throughout the day, and that they don’t go overboard with fat and sodium.
Bake better – Kids smile at the sight of cakes and cookies baking in the oven. By making small tweaks, you can create desserts that are delicious and nutritious. Bake with heart-healthy oil instead of lard or butter. Or try replacing half the fat in recipes with applesauce. Choose recipes that call for oats, whole grain four, fruit, nuts and seeds.
Don’t rely on salty chips and pretzels as snacks – Instead try vegetables, and yogurt dip, clementines, sliced fruit, mixed unsalted nuts or air-popped popcorn. All of these snacks count as healthy options in Canada’s Food Guide.
Make more meals from scratch – Instead of relying on processed foods, impress your guests with homemade dishes. Since 77 percent of the sodium in the average diet comes from prepackaged foods, you will be doing your loved ones a favor by cooking foods that are healthier. A high sodium intake can lead to an increased risk of high blood pressure for both children and adults.
Sip smartly – The beverages you drink should be part of your healthy eating equation. Remember that a can of soda has about 10 teaspoons of sugar, while one cup of vegetable cocktail contains over 600 milligrams of sodium (about half of the limit we should aim for in an entire day!) Choose water or sparkling water so your calories come from food, not drinks. Jazz up water with some berries, a squeeze of lemon or a dash of juice.
If you can’t avoid an indulgent meal, remember that it’s just one meal. You will eat better tomorrow. Enjoy the holidays and all of the delicious joys that come along with them. Don’t forget hugs and cuddles!
7 Tips to Taking Control Over the Holidays!
Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.
Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice-skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
Christmas Cue Card
Portion out nibbles on a separate small plate to avoid unconscious eating.
Have a glass of water/soda water between alcoholic drinks to reduce overall intake;
Keep meals to one plate and try and resist going back for seconds;
Stop eating when I get to 8 out of 10 fullness (rather than 11 out of 10!)
Don’t deny myself any foods over the holiday period, but instead first consider if I really will enjoy it and need it.
Aim to maintain weight over Christmas/New Year.
References
http://www.canadianliving.com/health/mind_and_spirit/10_ways_to_avoid_holiday_overindulgence.php
http://www.webmd.com/diet/top-10-holiday-diet-tips-of-all-time
http://firstoffthebike.com/triathlon-training/sensible-eating-guide-christmas/
www.personalchefapproach.com/how-to-avoid-over-indulging-on-the...
www.ymcacalgary.org/.../how-to-avoid-over-indulging-over-the-holidays
