Healthy Eating Tips for the Holiday Season – Part I

When one thinks of the holiday season images of food and drinks often come to mind. The holidays are a season of parties, get together’s and plenty of socializing and entertaining.

With this come lots of foods to indulge in and enjoy. There are family parties, work functions and holiday cheer enjoyed amongst close friends. With all of the food choices available it can be difficult to stay away from unhealthy choices. After all this is the season when fattening and sugar laden foods and beverages abound!

If you are watching your weight, trying to get down to your goal weight or have made a promise to yourself to pursue the path of healthy living then the holidays can throw you off track.  No one wants their efforts sabotaged just as the year is coming to an end. It does not have to be that way. Here we offer you some healthy eating tips for the season. Some may be ones that you already know and already use while others may be new to you all together!

Eating healthy during the holidays is not that difficult if you know what things you can do to make it happen.

One of the most important ways to not overeat is to follow the old adage, “Everything in moderation.” To do this, trick your mind – use a smaller plate to eat your meals. Your mind will think that you are eating out of a full plate and you will be satisfied with the amount that you have eaten.

During the festive season if you go to a party or some other type of social gathering and there are plenty of choices then to ensure you are eating a well-balanced and healthy meal choose a selection of many different foods as opposed to piling your plate with only one or two types of foods. You do not want to consume the bad type of carbs or a kind of food that is really fatty.

You need to use the moderation rule when it comes to what you drink as well.

For every alcoholic beverage you consume (or every soft drink) you should then have a glass of water. Water is good for you in many ways and has so many benefits. It has no calories and there are no adverse side effects. It does not cost very much and it cleans the toxins out of your system. It also makes you feel full.

If you are the one throwing a party then make your own mixed drinks for your guests with real fruit juice as opposed to using canned fruit drinks.  Do not put out an overabundance of food for your guests if you plan to have a buffet. You do not want your guest to over serve themselves or over eat. Let’s face it; you are not the only person who wants to maintain your commitment to healthy eating over the holidays and beyond!

Keep these things in mind as you meander through the food minefield of the holiday seas. We’ll have more healthy choice tips for you next post.

Becca

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Summertime Survival Tips for Your Health – Hydration Hints

Ah, summertime! This carefree time of year is not always so carefree if you forgot the most basic survival tips that can keep you healthy and feeling good.

Here we look at some hydration hints for your health and the health of your whole family!

You have left home for a day at the beach, a picnic with friends or a long awaited hike into the woods. Or perhaps you plan to visit the local wildlife park or amusement park with the kids. As you head out on your adventure you realize that you have packed all of the essentials such as hats, sun block, healthy snacks, sunglasses, the first aid kit and a change of clothes but you have forgotten one important thing- your water bottle. Uh oh! Should you:

A. Not worry about it and just get on with your plans?
B. Turn the car around and go back to get it?

If you answered B then you would be doing the right thing for your health and well-being. While it may seem inconvenient and may slow you down being without water is not very smart. This is especially the case during the warmer months and when you are doing physical activity of any kind. Plus you want to teach your children to be smart about their health.

Consuming enough fluids is important when the sun is beating down on you and when you are exerting yourself. Water is the number one beverage for your health. It keeps you hydrated and provides your body with what it needs to work its best. Drink in the range of six to eight glasses of water daily. When the weather is hot you need to increase your water intake. The same can be said when you exercise, or when you encounter low humidity or high altitude.

If you decide to go for a long walk or hike without a full water bottle accompanying you then you have a greater potential of getting headaches, becoming overly tired and exhausted and feeling cranky. This is not the way to enjoy the summertime!

Drink even when you do not feel thirsty. Thirst is a sign that you have become dehydrated. If your urine is dark yellow then you are not drinking enough water. If it is only slightly yellow or almost clear then that is a good indication that your fluid consumption is where it should be.

Juices and sports drinks can help you to get the water content you need but are not the best choice if you are watching your weight. Some of these drinks are high in calories and contain too much sugar.

According to the United States National Research Council every calorie you take in should be matched with one mililiter of water. Think of it this way – 2,000 calories of food would need to be matched by drinking 3,000 mililiters of water.

Here’s a drink to your health – and I’m lifting water!

Becca

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Keeping Cool in the Heat for Seniors – Part Two

Senior citizens and even those not so senior, such as those in mid life need to take precautions in the summer months to ensure that they do not have to cope with a heat-related medical problem such as heat cramps, heat exhaustion or heat stroke.

There are ways to prevent heat-related illnesses from affecting you or someone you love. One of the most important things you can do is very simple. You must drink plenty of fluids on a daily basis. Do not wait until you feel thirsty, instead drink up frequently! Just keep drinking and sipping (especially water!) throughout the day. The more active you are the more you should drink. One exception to this is if your physician has restricted the amount of fluids you are to take in due to a medical problem.

You want to avoid alcohol and caffeine as much as possible because they both can increase the amount of fluids you can lose.

If you have an air conditioner and the evening is very balmy then leave it on when you go to bed. This can help you to have a fitful night’s sleep. If you do not have an air conditioner or do not want to run it throughout the night then open  some windows if it is safe to do so in order for cross ventilation to take place.

During the daytime when the sun is at its hottest close the curtains or blinds in your home. This should help out block out some of the heat and light and will help to make the rooms in your home cooler.

Buy as many fans as you need. Choose whatever sizes are most appropriate for your house. Put a fan in every room if necessary. Make sure you place them in a safe place that is away from the fingers of little children and the paws of any pets you may have.

If despite your best efforts your place is still sweltering during the day (or if you do not own an air conditioner) then go someplace where you know that there is air conditioning. Take a stroll through the local mall or go visit a friend. Visit the public library or drop by the local senior’s center to cool off, enjoy some conversation and to get refreshed. Spend at least two hours in an air conditioned place when the heat is really high.

Choose natural fabrics such as cotton or cotton blends that are cool and fit your body loosely. Clothing that is light in color will reflect the sun and the heat much better than will colors that are dark. When you go outside wear a wide brimmed hat to keep your face shaded. If you must be outside for a while then consider setting up an umbrella for shade.

It is not advisable for seniors (and in fact those of any age) to exercise too vigorously when it is really hot out. If you must, engage in light physical activity only. Save more strenuous workout for when the weather is cooler.

It is always a good habit to get into to watch weather reports on television or check them out online. The risks to your health increase with high temperatures and increased humidity levels. You should also pay close attention to the alerts regarding air pollution.

Samantha

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Alternative Skin Care Tips for Winter – Part Two

Your skin deserves the best you can give it. During the season of winter you really need to turn up the tender loving care aspect and treat it extra special.

In the first part of this series I provided tips on keeping your skin moist during winter. You can read Alternative Skin Care Tips for Winter – Part One here.

Today, I want to talk about drink and foods that can help your skin looking great through the cold months.

But first an additional tip about soaps. One of the things you should do right away is to reduce the amount of soap you use on a regular basis. Resist the urge to use a lot and to scrub your skin in the shower. Choose a soap that acts as a mild cleansing agent. Good choices include soaps that are vegetable and oil-based or made of olive oil. Not only will these types of soaps clean your skin but they will moisturize it as well. Use a soft loofah or bath sponge when you are bathing. Only use deodorant soaps for your underarms and your feet if necessary.

Drink and Food for a Sparkling Skin:

Summer is not the only season when you need to drink plenty of Mother Nature’s cocktail- water! You need plenty of water to hydrate yourself on the inside. This will keep your skin looking smooth, plump and youthful. Water can help to bathe your cells and get rid of waste products quickly and effectively. In the world of alternative medicine many skin problems are the result of poor digestion, not enough water and a lack of fiber.

Speaking of a lack of fiber, your winter skin needs all that it can get to function at its best and to look its best!

To increase your intake choose whole grain products such as brown rich instead of refined products. Eat more apples, cauliflower and high-fiber snacks such as dried fruits (dates, figs and prunes), nuts and seeds. Sprinkle ground flaxseed on your yogurt, salads, casseroles, oatmeal and soups. Flaxseeds are one of the many foods that can provide internal moisturizing for the body. Add beans and legumes to some of your favorite recipes.

The condition of your skin is a reflection of how well you take care of your body overall. In the winter months you need to ensure that you are eating enough good fats. Essential fatty acids are fats that your body requires to be healthy and strong. They provide many beneficial functions to the body. As for your skin they are very helpful for those individuals who suffer from inflammatory conditions such as acne or eczema. They are also very important for those who suffer from dry skin.

Increase your intake of healthy fats by consuming flaxseed and walnut oil and cold water fish such as sardines and salmon. You might even want to add a fish oil supplement to your cold weather diet. Nuts are a source of healthy fat but eat them in small quantities. Avocadoes are high in healthy fats. Dip your whole grain crackers or bread in hummus and use olive oil as a dressing for your salads.

Humidity and your skin.

If your home does not have enough humidity in it then it can dry out your skin.

To increase your humidity levels buy a humidifier or create your own. Heat water and then place bowls or pots of it on your wood stove or heater. Make sure you are safe about it. Or you might want to simply sit bowls of water about your home such as on tables or countertops.

Another trick is to hang wet laundry on a line or rack in your home. The water from the clothing will be absorbed into the air as it dries.

Follow the tips of the last two posts you should make it through winter to spring with skin the envy of all your friends – as a famous ad said “If your friends don’t accuse you of having a face-lift, then send the bottle back and we’ll refund your money.”  Alright, so my tips are free and I can’t refund anything but you get my sentiment…

Becca Scott

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