Enjoy Holiday Eating ~ Without Gaining Weight

Tips for Healthy Holiday Eating
When the holidays arrive, many people forget all about their diets and healthy eating. Weight gains of 5 – 12 pounds are common between Halloween and Christmas.  To make the holidays easier, these tips will help you enjoy all the treats of the holidays by maintaining healthy eating and lifestyle habits throughout the holiday season and beyond.

Moderation is the Key

Most traditional foods can be made low fat.  However, in reality,  during this time most foods are prepared with an extremely high fat content.  For example - turkey is very lean without the skin, and gravy can be made without fat.  Potatoes that are served without butter and gravy  are very healthy.  The beloved pumpkin pie is nutritious, although it can be made into a fatty dessert by adding whipped cream.  I dare to say that most of us live in the world of ‘high-fat, high-calorie’ holiday meals.    Rather than give up your favorite treats (even with the added fat and calories),   have them in sensible amounts.  Portion control is a major factor in healthy eating as well as weight control. Check serving sizes and calorie counts on packages to avoid eating more than you should.  Remember, everything in moderation and portion control.

Don’t Forget Exercise

Even though the holidays are here, don't forget about exercise. You can keep weight off during the holiday season by staying active and burning off extra calories.  And please understand, exercise does not have to be some formal program or some gym membership, it can be very simple.   You should plan a walk after meals,   this is great time to un-wind while saying good-bye to those extra calories;  take the stairs at work, park a bit farther from stores when you shop (consider safety when shopping at night and always be aware of your surrounding), and take a few walks around the mall before you begin shopping. 

Plan Ahead

Plan ahead so you can enjoy the holidays with less stress, more energy, and a great mood. During holiday parties and at family dinners, feel free to sample foods although you shouldn't splurge.  Decide on what you plan to eat in advance, then stick to your plan.  Eat plenty of vegetables, fruit, low fat dressings, and slices of lean meats.  Before you go to a party,  eat a small snack to help curb your appetite.

Remember to have alcohol in moderation.  Having too many drinks can cripple your will power, and also add excess calories to your diet.  In the place of alcohol, drink water with lemon. Water can help to limit your appetite and keep you from binging.  Also make sure to avoid or limit  eggnog, as each glass can have up to 300 calories.

Be flexible with your holiday eating, one extreme meal won't ruin your diet, just don't remain off-tract for too long.  Try to balance your calories over a few days and don't let that one extreme meal set you back. 

Plan ahead, eat well, stay flexible, stay active and enjoy the holidays in good health.

Follow this link to create your own Weight Loss/ Weight Management Plan  ~ Eat to Live Don' Live to Eat

Enjoy the Holidays ~~

Miss Julia

JuliaGrayOnLine.com

GET HEART HEALTHY ~ STAY HEART HEALTHY

One important way to manage heart disease and maintain heart health is to make healthy lifestyle choices. Heart disease is one of the most serious health issues affecting American men and women today. As we get older it becomes harder to stay in good health. Consider these lifestyle changes to help you maintain good heart health:

• Control your blood sugar, blood pressure and cholesterol levels. High blood sugar levels can damage vital organs including your heart. High blood pressure makes it hard for your heart to work properly and bad cholesterol can clog your blood vessels.
• Eat more fruits , vegetables, beans and whole grain.
• Stay active. Build up to exercise sessions of 30-60 minutes several times a week.
• Maintain a healthy weight.

DASH to Good Health ~ Controlling Your Blood Pressure
High Blood Pressure is common in people with heart disease. The centers National Institute for Health have created DASH (Dietary Approach to Stop Hypertention). This is a diet that helps lower your blood pressure with healthy eating and lifestyle changes. The plan includes which foods to eat for heart health, recipes to make tasty and nutritious meals and exercise tips for any age or fitness level.

Get Active
Exercise is another important part of a heart healthy lifestyle. When you exercise, your body releases endorphins that help reduce stress and promote a sense of well- being. Exercise can also help lower your ‘bad’ cholesterol, raise your ‘good’ cholesterol, improve your blood sugar control and reduce your blood pressure. Here are some ways to get more active throughout the day:

• Leave the elevator and make more trips up and down stairs.
• Choose a parking spot that’s further away than usual.
• Walk together with a friend.
• Use part of your lunch break at work to walk for 10 minutes.
• Play active games with your kids or grandkids.

Heart Health for the Whole Family
When it comes to heart health, what is good for you is good for the whole family including the very youngest members. By teaching your children, grandchildren and other young family members the importance of eating well and getting regular physical activity, you will help them develop healthy habits for a lifetime.

Let them see you eating healthy nutritious snacks and enjoying outdoor activities. Invite them to join you. Show young children how to clean fruits and vegetables and combine them into salads. Teens can learn to make simple healthy dishes such as pasta, vegetables and baked or broiled chicken and fish.

Try to engage in activities that they enjoy so that won’t think of exercise as a chore. Go on outings such as hiking, swimming or bike riding.

Heart Health for a Lifetime
It does not matter how young or old you are. Whatever your age, you need to take action to protect your heart. Do remember to consult your doctor before beginning any diet or exercise program.

For more information visit:  Help in Lowering Your Blood Pressure and Cholesterol


To Your Continued Health and Success!
Miss Julia

JuliaGrayonLine.com

HOW TO EAT WELL AND STAY HEALTHY ON A BUDGET

In these time of soaring gas prices and rising grocery and medical bills, many find it impossible to make ends meet. With a little ingenuity and planning you can eat well and maintain a healthy life style while still watching the dollars.

The greatest challenge for many people especially older citizens is the choice between whether to purchase medication or food. And certainly this is not just a challenge for older citizens but for younger people as well especially those with small children and others just trying to raise families.

Eating Healthy on a Budget
It may certainly be a challenge to eat healthy and stay within your budget but it can be done with some quick planning. And while these tips may be all to familiar and we’ve heard them all before, it is certainly time now (given these economic times) that begin to put them into practice.

Before you Shop:
• Make a shopping list. Plan out weekly meals and only buy what you need.

• Check the local newspaper for grocery ads. Check for sales at your local supermarket and clip coupons accordingly. Take advantage of ‘double’ coupon days. Remember that many manufacturers coupons can also be printed from the internet.

• Limit pre-packaged junk foods such as sodas, chip, cookies and frozen meals. They tend to be more expensive and higher in calories. (As always and as we have always been told ~ fresh fruit and vegetables make a better choice for snacks and tend to be less expensive).

• Always, Always, Always eat before you go food shopping this will help you to avoid impulse buying and impulse buying can wreak havoc on your grocery budget.

Consider these other Budget Stretching Tips:
• Choose lean cuts of beef which are lower in fat and cost less (less expensive cuts of meats can be cooked to perfection in a crockpot)

• Poultry such and chicken and turkey are low in fats and calories. Choose whole chickens and cut them up yourself (pre-cut chicken is generally more expensive). Ground turkey is an excellent substitute for ground beef and is generally less expensive.

• Consider trying dried beans and peas instead of meats for some meals. Beans are a great source of fiber and protein and cost less. Try using Chicken Stock or Vegetable Broth in place of water; this ads excellent taste without having to add meat to the recipe.

• Trade your cereal for oatmeal. Oatmeal is a health grain costs about $4 a box and will last much longer than a box of cereal. Oatmeal has also been shown to help lower cholesterol-so how neat is that…

• Visit your local farmer’s market where local produce is cheaper than at the grocery stores and many times even fresher.

• When shopping compare store brands to name brands. Store brands are cheaper and generally taste the same (tip: Many store brands are made by the same manufactures that make the name brands ~~ Same Can Different Label)

• You may also consider a dietary supplement that will help to more efficiently absorb the nutrients that take in from food.


Ways to Save on Medications
If you are looking for ways to cut back on your medication spending ~ try following these cost-saving tips:

• Try Generics. Talk with your doctor about switching to generics. Generics are safe and effective. Additionally, the average copayment is less than half of the brand-name copayment for most health plans. Take advantage of lower-cost generic programs offered by pharmacies at Wal-Mart, Kroger, Target and K-Mart.

• Use Mail-Order. If you would like to use mail –order, you will generally need a 90-day prescription from your doctor with at least 3 refills. With most health plans you will get a three month supply for the cost of only two months after you mail in your payment and prescription. Check your particular health plan for specific benefits.

• Optimize your Dose. As your doctor or pharmacist whether you can take a higher dose of your medication once a day rather than multiple times a day. You can also ask your doctor if it would be safe to split certain medications (many are already scored).

• Be an Informed Consumer. Research information and do not be afraid to discuss your concerns with your doctor or pharmacist.

Note: You may consider speaking with your doctor about adding a dietary supplement to help enhance your overall health and well being. There are also supplements that can help you to more efficiently absorb the nutrients that you take in from food.

Stay Active ~ Walk to Fitness
If you can’t afford a gym membership or expensive exercise equipment, walking is one of the most effective ways to keep fit and it is easier on your joints than most forms of exercise. A regular period of walking at least 30-60 minutes at least four or five times a week is a good way to reap the benefits of exercise. Remember these tips before you begin your walking sessions:

~ Do a five minute warm-up of regular walking

~ Continue with a period of faster walking that will raise your heart rate

~ Take a five minute cool-down period of regular walking

~ Stretch after walking

If you haven’t exercised in a while, start slowly and work your way up to 30-60 minutes. Always remember to speak with your doctor before beginning any exercise program.

Eating well, staying healthy and keeping fit really is possible, even on a budget.


To Your Continued Health and Success!
Miss Julia

How To Survive the Holidays and Other Special Occasions ~ Your Guide to Healthy Eating All Year Long~

The holiday season is a special time to gather with friends and family, but as we know the holidays can play havoc on your wallet, your nerves and your waistline.  While this is a time for celebrations and watching and attending sports events it can also be quite stressful.  And many times stress leads to overeating or over indulging.  During stressful times the key is planning and preparation ~ this goes for the holidays and any other special occasions throughout the year.

While there are many mouthwatering meals and tempting appetizers at the center of these occasions, you don't have to avoid all of your favorite foods to eat healthy.  The key is to choose  a variety of healthy foods and limit your portion sizes.  Here are some tips to help you stay within your guidelines:

• Have a snack ~ Eating a healthy snack before the party will keep you from overeating.
• Plan Ahead ~ See what the food options are before you start eating then make a mental note of what you want to eat and how much you will eat.
• Move away from the Buffet~  After you fix your plate, move away from the table - chatting with friends can often cause unconscious 'grazing'.
• Enjoy the Flavor of the Dishes ~ Slow down - eating slowly and enjoying the flavors can reduce your chances of overeating.  Remember it takes your stomach about 20 minutes to realize that it is full.
• Trim it Down ~ Eat smaller portions and trim off extra skin and fat from meats.
• Contribute Healthy Dishes ~ Bring a healthy dish to the party and you can feel good about eating your healthy contribution and sharing it with others.
• Practice Portion Control ~ You can eat a wider variety of foods including your favorites by controlling the amount you eat.
• Drink plenty of Water ~ Water is a no-calorie beverage that will keep you full.

Whether you are the party giver or the party goer - Plan ahead; get your shopping done early, stay active and maintain your cool ~ this will help control your stress.  Also you must enjoy yourself; get caught up in the festivities, the decorations, the music the people and yes even the food (but the food on your terms!)

And finally, stay active; staying active will help you burn the excess calories.  Exercise is central to your overall health, especially during the holidays and other special occasions when calorie laden food is all around.  Maintain an exercise plan to avoid gaining weight between Thanksgiving and Christmas and those other special times of the year.

"Eat to Live Don't Live to Eat"


Your Continued Health and Success!
Miss Juilia


JuliaGrayOnline.com