Healthy Thanksgiving Eating Tips

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The next month and a half is the holy trinity of gaining weight. Thanksgiving, Christmas, and New Years become a perpetual excuse to overeat chocolate and sweets. We repent on New Year’s Day hoping to take off the pounds we’ve gained over the holidays.

Wouldn’t it be a better idea to develop a strategy beforehand to keep the weight down? Develop a healthy strategic approach to the holiday season in order to avoid that New Year’s Guilt. This is not only important to help prevent weight gain but also to keep the holiday blues down. People with seasonal afflicted disorder (SAD) often overeat sweets and this only makes matter worse. Proteins are the better option and have less calories.

So consider adopting this strategy to look and feel better for Thanksgiving, Christmas and New Years.

1. Fill your plate up with protein and veggies. Eat lots of turkey and green veggies. Watch the potatoes. Fill 3/4 of your plate with turkey (1/4) and green veggies (1/2). Save 1/4 of the plate for starches. If you have seconds, use the same proportions as above.
2. Cut back on gravy. Don’t soak your food in gravy. Use only a few tablespoons of gravy on potatoes and meat.
3. Desserts are a temptation. Set your mind to having a 1/2 serving of dessert only and no seconds. Don’t deprive yourself but eat sparingly.

The time between is when most people do the most damage. There is often holiday snacks and candy at work. The temptation to eat can be great.

Keeping it off in between.
1. Substitute – find low calorie snacks to keep you satisfied. Keep fresh apples and nuts handy to keep you from eating sugary snacks.
2. Replace – Make your own healthy snacks. Muffins with added protein powder can help stabilize blood sugar. Bring in xylitol candy to work and keep in desk to satisfy the sugar cravings.

If you do overeat, you can try a start blocker like white bean extract to help stop starch absorption. However be aware that it can also cause gas.

With your plan in place you can now enjoy your holidays and not feel guilty. Here is wishing you all a happy holiday from WebVitamins!

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Healthy Thanksgiving Eating Tips

healthy1

 

 

 

 

 

 

 

 

 

 

 

 

 

The next month and a half is the holy trinity of gaining weight. Thanksgiving, Christmas, and New Years become a perpetual excuse to overeat chocolate and sweets. We repent on New Year’s Day hoping to take off the pounds we’ve gained over the holidays.

Wouldn’t it be a better idea to develop a strategy beforehand to keep the weight down? Develop a healthy strategic approach to the holiday season in order to avoid that New Year’s Guilt. This is not only important to help prevent weight gain but also to keep the holiday blues down. People with seasonal afflicted disorder (SAD) often overeat sweets and this only makes matter worse. Proteins are the better option and have less calories.

So consider adopting this strategy to look and feel better for Thanksgiving, Christmas and New Years.

1. Fill your plate up with protein and veggies. Eat lots of turkey and green veggies. Watch the potatoes. Fill 3/4 of your plate with turkey (1/4) and green veggies (1/2). Save 1/4 of the plate for starches. If you have seconds, use the same proportions as above.
2. Cut back on gravy. Don’t soak your food in gravy. Use only a few tablespoons of gravy on potatoes and meat.
3. Desserts are a temptation. Set your mind to having a 1/2 serving of dessert only and no seconds. Don’t deprive yourself but eat sparingly.

The time between is when most people do the most damage. There is often holiday snacks and candy at work. The temptation to eat can be great.

Keeping it off in between.
1. Substitute – find low calorie snacks to keep you satisfied. Keep fresh apples and nuts handy to keep you from eating sugary snacks.
2. Replace – Make your own healthy snacks. Muffins with added protein powder can help stabilize blood sugar. Bring in xylitol candy to work and keep in desk to satisfy the sugar cravings.

If you do overeat, you can try a start blocker like white bean extract to help stop starch absorption. However be aware that it can also cause gas.

With your plan in place you can now enjoy your holidays and not feel guilty. Here is wishing you all a happy holiday from WebVitamins!

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The Benefits of Cooking with Greek Yogurt

Greek and regular yogurts start with the same ingredients — milk and bacterial cultures — but the benefits of Greek yogurt are why it’s become wildly popular. While regular yogurt is strained just once during production, Greek yogurt is strained at least three times, resulting in a more solid yogurt with less sugar and fewer carbohydrates.

Greek Yogurt

If you have yet to try to Greek yogurt, check out this side-by-side comparison with regular yogurt to learn why so many people have made the switch:

Greek vs. Regular Yogurt

Recommended uses for Greek yogurt:

  • Try it with Simply Organic’s new Greek yogurt dip mixes — Mediterranean Herb, Southwest Ranch and Zesty Spinach.
  • Sweeten with fresh or frozen fruit and pour into ice pop molds.
  • Add to mashed potatoes, along with parsley, pepper, and garlic.
  • Use in a smoothie with fresh or frozen fruit.
  • Make a Greek tzatziki by adding cucumbers, dill weed, and sea salt.
  • Add vanilla or almond extract and use to top gingerbread or as a dip for fruit.
  • Add to guacamole to increase creaminess and tang.

Use Greek yogurt as a substitute for:

  • Sour cream and mayonnaise in recipes.
  • Cream in dips, sauces and salad dressings.
  • Oil for seafood and meat marinades.
  • Sour cream on Mexican fare.

* When adding yogurt to a hot dish, bring the yogurt to room temperature and add after you remove the hot dish from the stove.

Source: Frontier Co-op 

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Eating Organic Makes a Difference!

collage fruits

In a recent article, The better-than-nothing diet, from New Hope Natural Media discusses how eating organic, even if it is only part time reduces your exposure to pesticides. Eating organic can lower organophosphate pesticides in your body even if you aren’t eating a full time organic diet.

Asthma

We are seeing a continuing increase in childhood diseases related to organophosphate exposure. A recent study in Environmental health Perspectives found that exposure to organophosphate pesticides in infants was associated with an increase respiratory symptoms and possible asthma.

Cognitive Deficits

Prenatal Exposure to Organophosphates, Paraoxonase 1, and Cognitive Development in Childhood from the Environmental Health Prospectives journal discusses how exposure prenatally to organophosphates can lead to deficits in cognitive development in babies. The organophosphates also adversely affect perceptual reasoning. These deficits begin at 12 months and continue all the way into early childhood.

Autism Spectrum Disorder (ASD)

An evaluation of The Charge Study found that living close to organophosphate pesticide application (less than 1.5 km) is associated with a 60% increase in autism and an increase in developmental delays.

Safer in the Big City?

One might think living in a large city away from agriculture might keep you safe from exposure. However, the study Population-Based Biomonitoring of Exposure to Organophosphate and Pyrethroid Pesticides in New York City found adults in New York City have higher pesticide levels than most of the rest of the United States.

Those eating green vegetables had higher levels of pesticides than those who largely abstained. This is why eating organic makes sense to lower our exposure.

In Conclusion

Non-organic apples, celery, grapes, peaches, and strawberries have some of the highest levels of pesticides. Look at The Environmental Group’s shopping guide to help choose fruits and vegetables with low levels of pesticides. Make sure you buy organic when possible, being mindful of the dirtiest fruits and vegetables from the guide.

Look to control household pests naturally whenever possible to keep exposure down for you and your family. There are many natural alternatives around the house, in the garden and the yard.

Check our WebVitamins selection of healthy, natural and organic foods.

 

In Good Health,

 

John Montague DC

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Thanksgiving Holiday Tips to Eat Healthy

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Most everyone feels guilty after a Thanksgiving holiday meal. With a little planning your meal can be healthy and happy.

  1. Eat a small protein snack before going. With meals starting often times in mid-afternoon people are hungry. Make sure to eat something at your regular meal times so you aren’t starving when your meal arrives.
  2. Fill up half your plate with green vegetables. This will help to fill you up and keep your intake of fatty food to a minimum.
  3. Turkey is lower in calories so fill up on turkey.
  4. Watch the gravy, gravy is high in fat. Use gravy sparingly.
  5. Eat slowly. To eat slowly you need to make sure you aren’t hungry, going back to rule number 1.
  6. One bad meal doesn’t spoil everything. One Thanksgiving meal is on average 3000 calories. This is the equivalent of less than one pound. Many people say in their head they they’ve blown their diet and keep eating poorly, and as a result they gain all the holiday pounds because they feel they have failed. Don’t let guilt keep you from eating well.

 

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Lasting Health Benefits of Mediterranean Diet

Mediterranean diets have lasting health benefits

The health benefits of switching to a Mediterranean style diet and upping the amount of time spent exercising for a period of just eight weeks can still be seen a year after stopping the regime, a new study has shown. The research by Sheffield Hallam University and the University of Lincoln in the UK revealed that the diet and exercise combination leads to improved blood flow in cells in the inner lining of the blood vessels – called the endothelial cells – a full 12 months after completing participation in the intervention programme. Endothelial cells line the interior of the entire vascular system of the human body – from the large arteries to the smallest capillaries – and improvements in their function could reduce the risk of people developing cardiovascular disease, the study said.

Find out more here: http://www.medicalnewstoday.com/releases/285063.php

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Lasting Health Benefits of Mediterranean Diet

Mediterranean diets have lasting health benefits

The health benefits of switching to a Mediterranean style diet and upping the amount of time spent exercising for a period of just eight weeks can still be seen a year after stopping the regime, a new study has shown. The research by Sheffield Hallam University and the University of Lincoln in the UK revealed that the diet and exercise combination leads to improved blood flow in cells in the inner lining of the blood vessels – called the endothelial cells – a full 12 months after completing participation in the intervention programme. Endothelial cells line the interior of the entire vascular system of the human body – from the large arteries to the smallest capillaries – and improvements in their function could reduce the risk of people developing cardiovascular disease, the study said.

Find out more here: http://www.medicalnewstoday.com/releases/285063.php

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The Health Benefits of Swiss Chard

What are the health benefits of Swiss chard?

If you have not been experimenting with Swiss chard in the kitchen, now is the time to start. Like it’s wildly popular green cousin kale, Swiss chard packs a powerful nutritional punch, providing over 700% of your daily needs for vitamin K and over 200% of daily vitamin A needs in just one cup. Swiss chard is also commonly known as silverbeet, spinach beet, perpetual spinach, crab beet and mangold. Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels nitrates, which been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of Swiss chard and an in-depth look at its possible health benefits, how to incorporate more Swiss chard into your diet and any potential health risks of consuming Swiss chard.

Find out more here: http://www.medicalnewstoday.com/articles/284103.php

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New Hope for Natural Weight Loss

A potential treatment for obesity: pterostilbene, a molecule similar to resveratrol

Nothing drives sales like the promise of a new supplement to help lose weight. I have always said that the best way to lose weight is to eat right and exercise. However, some people still struggle with weight loss.

This article in Medical News Today, discusses research from Spain that shows pterostilbene reduces body fat. Now for the bad news the research was on rats. Which is good news if you have some fat rats at home you want to treat. It does not mean that pterostilbene will work as well for you.

Another question most people will ask is what is Pterostilbene? Pterostilbene is a phenol very similar to resveratrol. It is found in a wide variety of foods including wine, blueberries, peanuts, grapes and more.

This is promising research however, and once it talked about on Dr. Oz you can be guaranteed that it will all sell out overnight.

Source: http://www.medicalnewstoday.com/releases/284740.php

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The Health Benefits of Pumpkin

What are the health benefits of pumpkin?

If the only thing you have ever done with pumpkin is carve it and fill it with a candle, you are not alone. Many people tend to think of pumpkins as little more than just a holiday decoration or a pie filling, but you may want to rethink this plump orange plant. Pumpkin is an extremely nutrient dense food, meaning it is chock-full of vitamins and minerals but low on calories. There are many creative ways pumpkin can be incorporated into your diet, including desserts, soups, salads, preserves and even as a substitute for butter. Next time pumpkin season comes around, don’t carve it, cook it up and eat it! According to the USDA National Nutrient database, one cup of pumpkin, cooked, boiled, drained, without salt contains 49 calories, 1.76 grams of protein, 0.17 grams of fat, 0 grams of cholesterol and 12 grams of carbohydrate (including 2.7 grams of fiber and 5.1 grams of sugar).

Find out more here: http://www.medicalnewstoday.com/articles/279610.php

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