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Showing posts with label survival guide. Show all posts
Showing posts with label survival guide. Show all posts
12.13.2013
Your Guide to Surviving the Holidays
First Halloween. Then Thanksgiving. Now we’re knee deep in the holiday season...
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This is around the same time when we throw our hands up and say FUDGE IT... there’s no chance in Hello Kitty Town (<--a real place you guys) that I’m staying healthy this season. TEMPTATION ABOUND.
This of course can end in total derailment.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Bacchanalian activities that lead to poor judgement and decision making {a few Hottie Totties later and you wake up in bed with the gingerbread man, powdered sugar on your face and 5 pounds heavier. No judgement}.
Here’s a little holiday trivia for ya: The average American gains 1-2 pounds during the holiday season... that can mean 20 extra pounds in 10 years! It
may seem nearly impossible to not stuff our faces with every delicious
looking morsel on the buffet table. But overeating leads to poor
digestion, fatigue, gas, bloating, weight gain and more.
NO THANKS.
NO THANKS.
Enter your Holiday Dinner Survival Guide.
A few simple steps to a healthy, fun and guilt-free holiday...
A few simple steps to a healthy, fun and guilt-free holiday...
Don’t go to gatherings hungry.
Wait a minute... isn’t the point to eat at these gatherings?? Yes,
but you don’t want to go so hungry that you lose control. Make sure you
eat a healthy low Glycemic Load (GL) snack beforehand, one that
contains fat+fiber+protein. Some good examples are apple slices with
almond butter, sprouted whole grain bread with nut butter, and raw
veggies with hummus.
Stay hydrated.
Dehydration can be perceived as hunger. Also, the more alcohol we drink, the more dehydrated we get - so get your water on!
Exercise portion control.
Serve
yourself tiny amounts of each dish first if you want to try many. Start
there, then work your way up. Make sure you eat, then wait (the body
takes 15-20 min to register fullness) before you go back for seconds.
That way you get to taste a variety of dishes and avoid feeling
deprived.
Make smart choices.
Pile
on the veggies and go easy on meat, starch, gravy and desserts. Bring
your own delicious veggie dish to a gathering if you think there won’t
be many - you can be that cool guest that proves a plant-based meal can
rock the tastebuds.
Proceed with caution at the dessert table.
Desserts
are high in calories and sugar, which triggers the secretion of insulin
= increase in fat storage (and a whole host of other bad things). Make
sure you eat a well balanced meal before eyeing that dessert table. Ask
to share a dessert with someone and just take a few bites. Our sweet
tooth will be satisfied with less than we think.
Be social.
Engage
in conversation rather than stuffing your face in a corner! Social
interaction and great company fill up our “primary food” and makes us
feel good and satisfied which will carry over into our appetite.
Get physical.
We
not only burn calories when we exercise, but our body continues to burn
calories hours afterwards. Honor your body and show it gratitude by
gifting yourself an hour of invigorating movement. Of course we all know
things can get crazy around the holidays too, so make it convenient!
Take the stairs when you can, walk to the store, park the car further
away, get your 20 minutes of workout at home with yoga apps or DVDs and
simple strength training equipment. Make it work.
Remember
to enjoy yourself and be safe this holiday season! The greatest gift
you can give yourself is the love and health you deserve. If you know
someone who could use some helpful tips on staying healthy this (and every) season, spread the love and forward this article to a friend!
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Bonus! Have them sign up for weekly(ish) tips at www.unveiledu.com and they'll get my free guide on 10 ways to beat cravings.
Happy & Healthy Holidays!
10.08.2013
Preventing Breast Cancer: Your 5-Step Action Plan
1. EAT AN ANTI-INFLAMMATORY DIET!
Studies have shown that a diet
full of whole natural foods including lots of greens, veggies, fruits
and good quality fats are effective against cancer. The key players?
Your Brassicacae family, which includes kale, broccoli, collard greens,
brussel sprouts and cabbage, helps detoxify and eliminate estrogen as
well as other toxins. And don’t be afraid of the good fats, which
include olive oil, omega 3s from fish, as well as coconut oil.
2. DON’T BE A SUGAR MAMA!
With any cancer prevention,
it’s super important to manage your blood sugar balance and healthy
weight. Sugar is a major culprit in so many diseases, but sugar leads to
insulin spikes, leading to storage of body fat and stressing out your
liver! This means excess estrogen and toxins… Make sure you keep that
blood sugar in check by avoiding sugar and processed carbs, while eating
fiber rich foods, good sources of protein and quality fats.
Remember —you’re sweet enough! :)
3. SHAKE WHAT YOUR MAMA GAVE YOU
Movement and exercise is huge!
Exercise not only keeps your weight in check, but it increases your
detox ability thru sweat, keeps your blood sugar and insulin levels in
check, gets rid of excess hormones and improves sleep. And that’s just a
short list of the benefits! So find your favorite way to move your body
and do it everyday.
4. SLOW THE FAST TRAIN: DE-STRESS AND REST
In our fast-paced world, most
of us are constantly on the go-go-go. Well here’s a good reason to slow
down and rest—it prevents against cancer and so many other diseases!
Have fun and explore what de-stress and rest means to you… find
stillness with meditation and breathe work, dance to your favorite song,
take a hot Epsom bath with lavender and some green tea. There’s just
one caveat: make sure you do it regularly!
5. DETOX THE STICKY ICKIES!
I said it once and I'll say it
again: Balance is our true nature. But the barrage of toxins we face on a
daily basis (and even before we are born!) get in the way of achieving
that balance. In a recent article from the Chicago Tribune,
a study shows the rise in breast cancer among young women. Experts are
looking at environmental factors, including carcinogenic chemicals, the
use of hormonal birth control, lifestyle habits such as diet and lack of
exercise, and increased body fat as potential culprits.
So for prevention, it's super
important to make sure we are optimizing our body's detoxification
systems to give them the best chance of doing their job. Doing a safe
cleanse or detox routinely can be really helpful, and of course reducing
your exposure to toxins in every area of your life is a must.
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