|Back to Back Issues Page|
Your Health & Wellness, Iss #020 -- How to enjoy the holidays without destroying your diet
December 14, 2007
(Guide to a Healthy Lifestyle)
If you like this ezine, please do a friend and me a favor and pass it along.
If a friend DID forward this to you and if you like what you read, please subscribe by visiting subscribe
Week of December 16, 2007
Table of Contents
* Healthy Holiday Eating *
Healthy Holiday Eating
We are in the middle of the holiday season. The Big Three holidays, Thanksgiving, Christmas, and New Years, all occur in three consecutive months. And in all three, food is prominent. Not that food is less prominent the rest of the year. But during this time of the season, caution is sometimes thrown to the wind. We tend to eat more than we normally do any other time of the year.
But with a little forethought, the holiday season doesn't have to be a weight gain nightmare. The average American will gain between 8 to 10 pounds during the holiday season. This doesn't have to be you.
There are some diet no-nos which will only lead you to do what you set out not to do during the holidays. One of the primary tactics used during the holiday season, as well as to lose weight in general, is to skip meals. This is a recipe for disaster. You will only set yourself up to overeat when you skip meals.
You know that you will be going to Aunt Amy's house for that big Christmas dinner. Naturally you don't want to offend Aunt Amy by fussing over the food. So you skip a couple of meals in order that you will have room in your stomach for all of Aunt Amy's goodies.
However, by the time you get to Aunt Amy's house at 3 PM, you are ravenously hungry. Not only do you eat all of Aunt Amy's goodies, but you maybe have a second helping. You have lost control of your appetite. You wind up eating more calories than you would normally have eaten if you had not skipped breakfast and/or lunch.
See how easy it is to pack on 8 to 10 pounds in a three month period? And then after the holidays you have a severe attack of the guilties. Or worse than that, you justify yourself by saying you didn't want to hurt Aunt Amy's feelings. Or maybe you say you only do it a couple of times a year. What's the big deal?
Well-the big deal is that you have lost all discipline. You have also based your holiday eating on the false premise that by skipping meals you can compensate for whatever you eat later.
Let's examine the implications of the lack of discipline displayed during the eat like there's no tomorrow holiday season. A lack of discipline means a lack of control. This signifies that food controls you rather than the other way around. This is not good. To maintain a healthy weight, you must remain in control.
How do you stay focused on 'discipline'? By staying focused on why you want to reach or maintain your weight and health. Maybe you want to shed some weight because you don't want to develop type 2 diabetes or have a stroke. Or maybe you want to remain cancer-free (1 out of every 2 Americans will develop cancer sometime in their lifetime!) These are compelling reasons to exercise discipline.
The idea that skipping meals will enable you to eat anything in any quantity with impunity is flawed. The human body was designed with a wonderful defense mechanism. This mechanism kicks into operation whenever we try to work against our bodies by manipulating meals.
Whenever our body determines that food is not forthcoming, it slows down its metabolism in order to conserve fuel. It doesn't know when its next meal is coming, or even if it is coming. This happens when a meal is skipped. The metabolism slows down and fat is conserved. Simultaneously you get very hungry.
You've heard the saying, 'it's not nice to fool Mother Nature?' Well, as far as food is concerned, you can't fool her. When it comes time to eat at Aunt Amy's house, YOU WILL OVEREAT!
Although it seems to fly in the face of common sense, the best way to control holiday eating is by eating small meals. Make sure those meals consist of protein and fiber. This will ensure you will feel full. In order to prepare for Aunt Amy's 3 o'clock dinner, eat at 1 or 2 small meals. When you arrive for dinner, you won't be held captive by hunger, and overeat.
Be careful of portion size when eating. By using portion control you can indulge in your favorite foods without sabotaging your diet. And you won't feel guilty for having done so. You are in control, and this IS the holiday season. The meal is the exception rather than the rule. (See...)
By controlling portion sizes, you can have your favorite dish of macaroni and cheese with gravy. Or maybe it's potato salad. Another way to help with controlling your portion sizes is to eat from smaller plates. Plates were smaller 30 to 40 years ago. Today they can more aptly be called platters.
And remember, you don't have to eat as though there is no tomorrow. One of my mother's favorite sayings while growing up was, "your eyes are bigger than your stomach." Don't let that be you this holiday season.
Drink plenty of water. Not only is water necessary for overall health, but it will also help fill you up. This means that you are less likely to overeat at Aunt Amy's house. (See...)
Exercise will also affect the appetite. Don't neglect to continue to exercise during the holiday season. It will keep your metabolism revved up so that your body will burn those fat calories. Another good idea is to take a walk after eating.
Have a blessed holiday season.
LIVING A GOD-GLORIFYING LIFE THROUGH GOOD HEALTH. Get the e-book A Comprehensive Guide to Weight Loss FREE with this purchase. Limited time offer!
(Featured on CNN) ISBN:1-5988690-8-6. 226 pages; Price: $14.99
This is not a diet book. As a matter of fact, diets just don't work. What does work is an effective strategy that works with the body.
Stop running into a brick wall in your effort to lose weight. I remove all the gimmicks in order for you to remove those excess inches.
"...I am about half way done voicing your book. I am already eating differently. I've totally cut out any white breads and rice. I am working on eating more organic food..." L. Lett Mustang, OK
"...You do a brilliant job of incorporating general health with spiritual health. You utilize interesting statistics and intriguing concepts that breed a new outlook on food, energy and nutrition to any reader. Our bodies truly are temples and it is important to keep them sacred in God's eyes. I love how your book approaches this concept. This book really does deliver as you expect it to from the title and was a great read..." T. Tate Mustang, OK
"I got the book day before yesterday and have definitely been reading it. It is awesome!...I want to buy some copies for some people I know..." M. Rodgers Bakersfield, CA
"I appreciate the book and will be implementing its contents into my daily walk...Thanks so much for going through the trouble of compiling this book and all of its wholesomeness. I'm looking forward to hearing you teach this one day live" D. Tripp NJ
"This book shows how far we have slipped from living a "Pill Free" life. It gives us the information we need to start living healthy. Everything from fast food to a quick fix has us speeding our way to an early grave" R.E. Colling Mebane, NC
Get FREE Weight Loss Guide E-Book with purchase of Living A God-Glorifying Life Through Good Health. A $49.95 VALUE!
The obesity crisis is global. Almost every nation is struggling with a population which is growing larger by the year.
Unfortunately this trend doesn’t seem to be slowing down, let alone decreasing. The percentage of Americans overweight in 1960 was 45 percent; in that same year, 13 percent were obese.
Fast forward to the 21st century. America’s overweight percentage is now 66 percent while approximately 33 percent are obese.
Obesity is a crisis because with rising body weight comes rising risk factors for chronic disease, and the development of disease itself. Certain cancers, heart disease, and even seemingly unlikely medical conditions such as asthma, sleep apnea, and erectile dysfunction are directly or indirectly related to obesity.
Another name for type 2 diabetes is adult-onset diabetes. That’s because it used to affect mostly adults. Not any more. Rising obesity rates are afflicting children with this terrible disease. Overweight and obesity is expensive. It costs America about $123 billion per year. The average medical costs for an obese patient is approximately 25 to 35 percent greater than for a non-obese patient!
Childhood obesity statistics for America are appalling. Look at the data from the mid 1970s to 2003-2004:
Age Range Mid-1970s 2003-2004:
2 thru 5 5% 14%
6 thru 11 7% 19%
12 thru 19 5% 17%
Obesity rates in the 2 through 5 year old and 6 through 11 year old categories almost tripled! They more than tripled in the 12 through 19 year old group!
The global obesity crisis is causing people worldwide to change their lifestyles. Resorting to diets is a bandaide. Only a healthy lifestyle can cure obesity.
In this e-book you will find why diets fail. You will discover that only by a change in lifestyle can you enjoy good health through permanent weight reduction.
You will also discover how America and the world reached this point. There is a reason for everything. After reading the reasons for our global obesity epidemic, you will better understand and appreciate the ‘cure.’
Obesity was not inevitable. It was however inevitable when food companies relied more and more on chemicals, and excessive processing.
But the global obesity crisis is a two-pronged problem. Along with food companies tinkering with food products, technology has given the world population more gadgets to distract us from physical activity. We have become excessively sedentary. We’re obsessed with text messaging and talking on cell phones, watching 24/7 cable/satellite television, surfing the web, and playing countless hours of video games.
There’s no more time to exercise. Stairs have become little more than ‘window dressing’ since hardly anyone uses them anymore. The automobile has become our major means of transportation–relegating walking to situations where it cannot be avoided.
A Comprehensive Guide to Weight Loss will show you what food ingredients and chemicals to avoid. These ingredients and chemicals not only will make you fat, but they negatively affect overall health. You will learn that exercise is a remedy for not only obesity, but chronic diseases such as cancer and heart disease.
Prepare to read and digest the enclosed obesity destroying material in these pages. Also prepare to feel and look as you have possibly never felt and looked before. Let the journey begin...
TABLE OF CONTENTS (of FREE E-book)
1 Chapter One: Why Can’t I Lose Weight?
9 Chapter Two: Drop Pounds by Changing Lifestyle
14 Chapter Three: The Weight Crisis
24 Chapter Four: Nutrition Makeover
43 Chapter Five: Exercise to Lose Weight
I hope that the information contained in this ezine was helpful. If you have any questions or comments concerning this week's topic(s), please go here...
Until next week...
|Back to Back Issues Page|