How to Eat Well and Feel Well for the Holidays -Tips from Dr. Mark Hyman

With all the parties and family gatherings, it's inevitable that temptations will arise this time of year. Your best bet to overcome them is to prepare yourself for these bumps in the road. Here are 10 tips to help you avoid the holiday pitfalls:

1. Begin your day as any other day on the plan; do not skip meals to save calories or carbohydrates.


2. Eat a protein-packed snack an hour before your holiday meal.


3. Don't think of the holidays as an excuse to gorge on unhealthy food. Plan in advance to make sure there are options available that you can enjoy.


4. Scan the spread before putting anything on your plate. Choose wisely!


5. Set an intention for how you would like to feel after the meal and hold yourself accountable by sharing with a close friend or family member. Or write it in your journal.
 

6. Start the meal with a soup, fresh vegetables, or a salad, and avoid any refined flour pastries or sweet appetizers to prevent the cycle of craving.
 

7. Drink two glasses of water with lemon before the meal.
 

8. Plan an activity to look forward to after the meal -- a group walk, visiting with other friends or family, a group game, or playing with younger family members. Or try offering to clean up and help your host!
 

9. Eat Mindfully:
   
   • Take five deep breaths before your meal.
   • Sit next to someone you genuinely find interesting and engage in pleasant conversation.
   • Appreciate the colors and smells of your food.• Chew thoroughly and slowly.
   • Put your fork down between bites.
   • Breathe in through your nose while you eat.
   • Express gratitude with others before the meal. Later that evening, write about your gratitude in your journal.
   • Halfway through the meal, put fork down and pause. Take three deep breaths and assess your hunger on a scale of 1-10. Ask yourself how much more you need to eat in order to walk away feeling energized and comfortable. Hint: Usually, this is around "6" or "7."
   • Close your meal by saying something out loud about how delicious it was and how satisfied you are. Hearing yourself say this can help signal to you and others that you are finished.
   • Have a trusted friend or family help hold you accountable to your goals.
   • Begin and end the day by spending some time alone with your thoughts. Journaling is a great activity to help ground your intentions for the day. Use your journal to set goals, express your thoughts and feelings about how the day went, and track what you ate, how much you exercised and how your body felt.


10. Most importantly, take time to enjoy healthy, wholesome meals with your friends and family and remember that you can heal your body and mind with each forkful of delicious food you enjoy.

 

 I came across this great article today in the Huffington Post.    It is so very true, as many of you know, that weight loss and healthy living starts to happen mostly in our thoughts and mind.  Have Fun!


You Won't Lose Any Weight Unless You Makeover Your Mind First

What the Heck Am I Supposed to Do With a Foam Roller

Myofascial Release with a foam roller is an amazing way to smooth and lengthen your muscles, and it breaks up adhesions and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. Just as important as how you roll is when you roll: After a workout is best, followed by a static stretch of the muscle.. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.

Here is a foam rolling video to get you started.  Foam rollers can be purchased at Target, Universal Athletics and sometimes they can be found at TJ Maxx.  Have Fun!!