How to Get Back on Track after the Holidays

It can be challenging for a lot of people to get back on track after the holidays, but it doesn’t have to be. Here are a few tips to help you get started for 2015!

Find your motivation

• How do you get motivated? Ask yourself what motivates you?
• Why do you want to lose weight? Is it for your children so you can live longer to see them grow up, is it to look and feel better or is it a combination of things?
• Know why you want to lose weight and use it as motivation.
• Write those motivators down and look at them frequently to remind yourself why you are doing what you are doing.
• Boost your motivation by promising yourself a non-food reward when you reach your goals.
• Get support from others working towards the same goals, but remember, each person is different and it’s okay if your plan is different than someone else.

Have a plan and set goals for yourself

• Not having a plan is one of the top reasons for not having motivation or success, so create a plan that will work for you.
• When you are setting goals, be realistic and specific. Example: Instead of saying “I’m going to eat more vegetables…”    you could say, “I’m going to eat a serving of vegetables every day this week”.

Think small

• Most people start off the year in full swing with grand, sweeping changes. Unfortunately for most, these changes will never stick.
• Start out small and build yourself up. Example: Instead of saying “I’m going to exercise every day” you could             say, “I’m going to start exercising for 20 minutes two days a week”.
• You must break the “all or nothing” mentality.
• Just remember that “Slow and Steady Wins the Race”.

Go easy on yourself and drop the guilt

• After the holidays, everyone always feels so guilty for enjoying themselves. STOP! That won’t help with anything.
• You didn’t fall off the wagon; you just hit a speed bump, so move forward and know that tomorrow is a new day.
• When you are making healthy behavioral changes, know that failure is part of the process.
• Don’t give up if you experience setbacks or failures, be patient.
• Being healthy and fit doesn’t take perfection; so don’t be so hard on yourself.
• Always remember the 80/20 rule- 80% of the time make healthy choices, 20% of the time, enjoy yourself and indulge every once in awhile.

1. Don’t skip meals. This backfires because you come to the next meal really hungry and eat more than intended.

2. Fill up on lower calorie, nutrient dense foods such as fruits, veggies, popcorn, and lean cold cuts on whole grain bread.

3. Make just one trip to the party buffet.

4. Use a plate for even the smallest snack—you’ll eat less.

5. Eat slowly and enjoy each mouthful. Hold your glass in the hand that you normally eat with to make finger foods less accessible.

6. Eat only when you are hungry and not because food is near or because everyone is eating.

7. Don’t waste calories on foods you don’t like or foods you can have anytime.

8. Contrast flavors, textures and temperatures for more satisfaction in your eating.

9. Don’t buy candy or goodies too far ahead of event. Once purchased, keep out of sight.

10. Avoid grazing while you cook. Little nibbles can really add up! When it’s time to eat, sit down and savor it!

11. Beware of liquid calories- eggnog, beer, soda, and wine. They go down so easy and often do not add much nutrition to your intake.

12. Become mindful while eating and pay attention to your fullness during a meal. Learn to stop at comfortable, not full.

13. Don’t hang out near the food- socialize a distance away. This will help prevent unconscious nibbling.

14. Write a list of things to do other than to eat (such as take a walk, call a friend or do some cleaning) to have available when you feel bored, angry, frustrated, lonely, depressed or any way that leads to cravings.

15. Be realistic: trying to lose weight during the holidays may be a self-defeating goal. Instead strive to maintain your weight.

16. When you arrive at a party, avoid rushing to the food. Greet people you know- conversation is calorie-free! Get a beverage and settle into the festivities before eating. Overall, you may eat less.

17. Ask for sparkling water (calorie free) with a lemon or lime twist rather than wine, champagne, or a mixed drink.

18. If you’re bringing a dish to share, make it healthful and delicious. That way you know there will be one thing you can munch on without racking up calories too fast!

19. Forget the all-or-nothing mindset. Depriving yourself of special holiday foods or feeling guilty when you do enjoy them, isn’t a healthful eating strategy. And deprivation and guilt certainly are not part of the holiday spirit!

 

Is soy really bad for you? Or should we all be eating more of it?

Unfortunately, if you read anything on the Internet, you might confuse yourself even more. That’s because some studies suggest soy might be linked to breast cancer, may destroy your thyroid, strip your masculinity, block vitamin and mineral absorption and may negatively affect your cognition. Whoa! If that’s the case, then we should all stay away from soy.

However, most of the studies were poorly conducted and interpreted out of proportion to what the study was capable of showing.

Soy and breast cancer: One of the studies done on mice that showed a link between soy intake and breast cancer did not take into account that mice metabolize soy isoflavones very differently than humans. Therefore, using mice would not be a suitable model for what happens in people. Some studies have shown the opposite linking soy to a decrease in breast cancer. Bottom line: Most experts agree that soy does not seem to increase or decrease the risk of breast cancer and is safe for consumption.

Soy and your thyroid: Soy foods do not cause harm to your thyroid for most people. Studies have shown that soy has no impact on thyroid function in healthy people. However, some soy foods may increase hypothyroidism in those with subclinical hypothyroidism.

Soy and masculinity: There is no real evidence to show that the plant estrogens in soy interfere with reproductive hormones in men. Studies show testosterone levels do not decline, estrogen remains within normal limits, and fertility does not decline in those consuming soy. However, soy may improve menopausal symptoms, specifically hot flashes in women.

Soy and vitamins/minerals: Raw soybeans contain phytic acid, which can interfere with the absorption of iron and zinc. However, soaking, fermenting, cooking, and other processing methods reduce phytic acid levels. Studies show no change in iron or zinc absorption from those consuming soy vs. other proteins, such as chicken, beef, or dairy.

Soy and your brain: One study done at the University of Hawaii in 2000 showed men that consumed two or more servings of tofu a week were at greater risk of cognitive decline and brain atrophy than those that did not. However, since this study, more research was done and showed no difference in cognitive function among individuals that consumed soy vs. dairy. Dutch scientists found no difference using similar tests as well.

Overall, soy is safe for consumption and may have a few health benefits as well, such as lowering cholesterol and reducing the risk of colon cancer when eaten in place of red meat.

 

 

 

A common theme that has been plaguing America is our love/hate relationship with carbohydrates. We treat them like a disease, avoiding them at all cost, yet we yearn for them and even dream about eating carbohydrates. Let’s say we put a stop to the madness!

Carbohydrates are NOT bad! Carbohydrates provide our bodies with energy, help control our blood glucose and insulin metabolism; promote fermentation and elimination in our gut, which aides in normal digestion and growth of friendly bacteria. Our problem is not carbohydrates, it is the amount we eat and the type we choose. The typical American diet consists of large amounts of refined grains such as sugary beverages, white bread, baked items (cookies, cakes, pizza dough), and many snack foods. Studies have found that these particular types of carbohydrates are linked to an increased risk of type 2 diabetes, heart disease, and weight gain. Diets high in minimally processed carbohydrates, such as whole grains, vegetables, fruits, and legumes are linked with a lower risk due to an increased amount of nutrients including vitamins, minerals, fiber and protein.

Putting it all together. Carbohydrates are not the enemy as long as we choose wisely. Instead of grabbing a bag of potato chips, go for a baked potato topped with low fat cottage cheese or an apple with peanut butter. Work on including more fruits and vegetables with every meal and snack and make half of your grain servings whole grain (100% whole wheat bread, pasta or tortillas, brown rice, quinoa.) When making your plate, only a fourth of the plate should contain a starch and half should include fruits and vegetables, while the other fourth is filled with lean protein. Watch out for added sugar in things like cereal, yogurt, and oatmeal; sugar sweetened beverages, canned fruit, and juice.

Bottom line; don’t be fooled by all of the fad diets claiming carbohydrates are bad and should be eliminated. Feed yourself appropriately, which includes healthy carbohydrates and your body will thank you for it.

 

 

Currently, 70% of women over the age of 50 are taking calcium supplements to improve bone strength. Unfortunately, calcium supplements have been linked to an increase risk for heart attacks. Not to mention, our bodies only absorb 500 mg or less at a time, even though supplements are usually at least 1,000 mg or more.

If you are like millions of Americans, chances are you take omega-3 or fish oil supplements for heart and brain health. But the most recent research indicates you may not get these amazing health benefits from supplementation. Even worse, omega-3 supplementation may increase men’s risk for prostate cancer.

This is the same for vitamin E. Supplemental vitamin E may not provide the same health benefits as eating foods rich in vitamin E and it too, may increase the risk of prostate cancer.

So how can you best benefit from these health-boosting, disease-fighting nutrients?

Eat your food, rather than taking supplements alone. Keep in mind, supplements were never meant to be food substitutes, but an addition to your already healthy diet. We know now that nutrients don’t work alone and to reap the benefits we need the whole food, rather than extracted nutrients in pill form.

For example, broccoli contains phytochemicals called isothiocyanates, which are linked to a decreased incidence of tumors. However, without the enzyme found in whole broccoli sprouts, your body only absorbs a fraction of the amount, therefore eating broccoli is way more beneficial and that’s not even including the benefits from the added fiber.

The latest research also indicates that many nutrients, plant chemicals and even fiber join together to bring more health benefits than taking them alone. Some studies show tomatoes help prevent cancer development, but when you pair them with broccoli, you can reduce your cancer risk even more.

Bottom line…work on loading up your plate with high nutrient containing foods, rather than stocking up your medicine cabinet with supplements.

Calcium: milk, cheese, yogurt, soy, almonds, kale, broccoli

Omega-3s: fish, flaxseed, flaxseed oil, walnuts

Vitamin E: tofu, spinach, plant oils, almonds, sunflower seeds, avocados