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5 Tips to Stay Healthy This Holiday Season

Thanksgiving is over, the leftovers devoured and shopping has begun.  Many are beginning to decorate their houses for the holidays and plan for the parties at schools, neighborhoods, work, and with friends.  It is the time of year when delicious food becomes a focus as everything revolves around sugar and butter.  This often means that well intentioned plans of ‘staying healthy’ fall by the wayside until January 2^nd.  Do not get down on yourself; use these 5 tips to help keep you balanced through the rest of the year.

First, be good when you can.  Specifically, pay attention to what you eat for breakfast, lunch, and dinner if you are going to snack on treats during the day and enjoy parties at night.  Focus on high protein and vegetables such as a smoothie or eggs and spinach in the morning.  Eat vegetable chicken soup and salad for lunch; then again choose lean protein, vegetables, soups and salads at night.  When you find yourself reaching for cookies or fudge during the day, grab carrots or celery and start crunching.  The sound of the crunch is satisfying and may take your mind off the sugar cravings.

Second, do not ignore your exercise routine and consider taking it up a notch.  Burn off the extra drinks, the coffee cake, the chocolate pretzels, and the sugar cookies.  If you normally exercise three days per week, increase it to four.  If you have a typical routine, shake it up with a new class.  Search options online so that you can work out from home instead of heading to the gym due to time constraints.

Third, plan ahead.  All that sugar, fat and alcohol can make one feel bloated, heavy, sluggish, and puffy.  Consider taking digestive enzymes when you eat to help your body digest all those heavy foods better.  Probiotics can help with intestinal health, the immune system and may improve bloating.  All the rich foods may make one prone to gout.  Research shows that eating cherries or drinking cherry extract can prevent gout.

Fourth, fall back on common tricks used during the season.  Eat before a party to feel full.  Drink water and remain hydrated or opt for sparkling water instead of alcohol.  Walk away from the table full of food or the trays of snacks brought to work.  Give away baked goods as gifts instead of keeping them around the house or limit the amount of sugar allowed in your house during the season.  Choose your snacking wisely – only go for things you really want or only get once a year instead of something you could eat anytime.

Fifth, manage your stress.  ‘Tis the season for meltdowns and family drama.  Between the baking, cooking, planning, travelling, packing, organizing, shopping, wrapping and managing…remember to take some time for you.  Get a good solid 8 hours of sleep so that you wake up refreshed in the morning.  Say ‘no’ to things that really aren’t that important and choose not to volunteer for everything.  Divide out the responsibility amongst your family or friends when it comes to parties or gifts and remember to make your list and check it twice to stay organized.

Learn more at the women's health website, Empowher!

Research:

1.      Cherries May Prevent Gout Flares.  Web.  25 November, 2012.http://www.medscape.com/viewarticle/772073

2.      Use of Probiotics in Gastrointestinal Disorders.  Web. 25 November, 2012.

http://www.medscape.com/viewarticle/736305

Gluten Free for Thanksgiving

The holiday season is in full force and on Thursday Americans will be giving thanks for what they have (or in some cases – don’t have) and enjoying good food with good friends and family.  For some, big holiday dinners can pose a challenge, especially when it comes to food allergies and food intolerances.

Thanksgiving meals are traditionally full of gluten as it can be in the turkey (oddly), the stuffy, rolls, and dessert however there are so many resources available for an amazing gluten-free (GF) experience that one should not feel deprived.

First, go to the web. There are some great websites dedicated entirely to a GF meal.  After a quick search, you will have thousands of recipes at your fingertips.  Remember, even if you have not been diagnosed with Celiac disease, the same foods apply therefore you could type ‘celiac’ into the search engine and find what you are looking for.  There are also several yummy cook books available to meet everyone’s intolerant or allergy needs.

Second, talk with your grocery store.  So many stores now-a-days have gluten free options and cater to those with food allergies and food intolerances.  My local New Seasons, Whole Foods and Trader Joe’s showcase ingredients and recipes in order to meet everyone’s needs.  Many companies have online websites allowing you to purchase directly and have shipped to your doorstop the rolls, bread, desserts, pie crust and more.

Third, remember that you are definitely not going to starve.  Unless a gluten containing ingredient is added to the food, meat, most dairy products, vegetables, beans, lentils, fruit, squash, potatoes, sweet potatoes, rice, nuts and seeds are inherently gluten-free.  Substitution will be your best friend and reading labels (as usual) will be key.  Consider flours such as almond, coconut, rice, millet, quinoa, buckwheat, and corn when making meals.  There are several GF stuffing options available plus (as stated above) the mashed potato and sweet potato/yam dishes are delicious.  Don’t forget salads, cranberry and rice dishes as well.

Fourth, talk to your host or educate your guests.  Obviously not all family and friends understand intolerances or allergies with many ignorantly rolling their eyes or questioning whether it’s a ‘fad.’  If you are hosting the party then it will be much easier to know exactly what foods are GF.  If you are joining a party, talk with the host about your options and volunteer to bring a few side dishes and a dessert you know for certain you will enjoy.

Fifth, be prepared ‘just in case.’  How many times has someone sworn the food was GF only to find out later…it was not.  This can leave you with symptoms of intestinal distress, fatigue, skin breakouts, headache, hormone changes, insomnia, feeling sick and more.  Remember to be prepared just in case you come in contact with your allergen.  Take probiotics (if you don’t already) as they are the good gut bacteria that help improve the health of your intestines and reduce inflammation.  Consider starting these the week before and continue them even after the meal.  There are several digestive enzymes on the market geared towards helping the body to break down gluten if accidental ingestion occurs.  These are not ‘magic’ pills but they may help lessen the symptoms if taken either during or just after exposure.

As it is the season for holiday dinners, gatherings and parties, these suggestions can be used through the rest of the year when planning out your events.  Remember that you are not alone – there are so many great resources full of incredible free information in order to make your season a healthy one.

Resources (no affiliation – we know there are many other wonderful sites out there too, this is a start.):

1.       Living Without magazine.  www.livingwithout.com

2.       Gluten Free Living magazine. www.glutenfreeliving.com

3.       Celiac information. www.celiac.com

4.       Gluten Free Girl and the Chef.  www.glutenfreegirl.com

5.       Elizabeth Hasselbeck’s GF website.  www.elizabethhasselbeck.com

Do You Have Seasonal Affective Disorder (SAD)?

The holidays are approaching quickly but so are the long dark days of winter.  For many, this darkness creates havoc on mood and motivation as depression sets in and seasonal affective disorder takes over.  SAD is real and typically occurs when summer comes to an end and the fall season begins.  Many notice a downward spiral on cold, damp days and an improvement with the sun.

Typical symptoms include a loss of motivation, low mood, higher anxiety, sadness, feelings similar to grief, the desire to sleep a lot, and loss of joy.  When the weather changes and people feel the warmth and brightness of the sun, these symptoms often dissipate and people report better mood, higher motivation and overall feeling more happy.  It can happen at any age and affects women more than men, however men are not immune.  People commonly complain of SAD especially when someone moves from a darker more northern climate to a more southern sunny climate.  It is usually the reason people ‘snow bird’ or winter in warm environments.

Treatment is varied and involves recognizing SAD early to be prepared. 

First, remember to find the light!  There are a number of ‘happy’ lights that involve using bulbs or boxes that mimic the brightness of a bright sunny day.  The light registers through the eyes to the pineal gland in the brain in order to ward off the winter blues.  Use this light daily for maximum benefit.  Put it on the counter, the table or the desk and enjoy the benefits through the fall and winter.

Second, seek help before the depression becomes too much.  Some people need an anti-depressant medication or a natural alternatives such as 5HTP, SAMe or St. John’s Wort through the spring to help them through.  Consider counseling and find ways to motivate when it is cold, dark and raining outside and exercise or social gatherings seem like a chore.

Third, get Vitamin D testing.  Research shows that levels less than 30 ng/ml are too low and for many, proper Vitamin D levels help with SAD. 

Fourth, consider a vacation to a sunny spot.  Plan a weekend get-a-way to the warmth, plan business travel to coincide with the winter and break the monotony of the gray days.  Even a few days in the sun can restore a depressed mood if caused by the weather and can fuel someone on until the spring.

Fifth, use what light there is and be active during the day.  Sit near a window, walk outside at lunch, and exercise in a well lit area.  Take full advantage of sunny days and get outside. 

Read more on the women's health website, Empowher.

 

References:

1)      Seasonal Affective Disorder.  Web. 11 November, 2012. 

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002499/

2)      Direct health care costs of treating seasonal affective disorder: a comparison of light therapy and fluoxetine.  Web. 11 November, 2012.

http://www.ncbi.nlm.nih.gov/pubmed/23119154

Choosing Organic: The 2012 Dirty Dozen List

Going to the grocery store these days can be overwhelming. Between trying to decipher the numbers on labels, understanding if locally grown is the same as organic and just trying to choose healthy -- it’s no wonder there is so much confusion and frustration!

Every year the Environmental Working Group (EWG) does research based on the U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) on fruits and vegetables to determine which ones are the cleanest.

For 2012, the EWG compiled their "Dirty Dozen" list to include in order of worst to less (yes, that’s "less," not "least"): apples, celery, sweet bell peppers, peaches, strawberries, nectarines (imported), grapes, spinach, lettuce, cucumbers, blueberries (domestic) and potatoes.

Their "Clean Fifteen" list includes: onions, sweet corn, pineapple, avocado, cabbage, sweet peas, asparagus, mangoes, eggplant, kiwi, cantaloupe (domestic), sweet potatoes, grapefruit, watermelon, and mushrooms. These foods are generally considered safe whether they are organic or not as they typically have the least amount of pesticides in them unlike the dirty dozen that should be bought organic.

The EWG also looked at baby foods for the first time, and reported that those with green beans or pears were the most affected with pesticides while sweet potatoes were the safest.

For those of you who plan to visit farm stands or "you-pick" places for fruits and vegetables during the summer and fall, talk with the owners about their methods of growing and farming.  Do they use conventional pesticides, herbicides and insecticides? Are they a certified organic farm or in the process of becoming so?  Are they not certified organic (as the process can be expensive and lengthy) but practice by the same rules?

Additionally, when reading the labels on your fruits and vegetables at the store, it’s important to know your numbers.  Conventionally-grown foods have a label with 4-digits, organically grown have 5-digits and start with a 9. Genetically engineered foods also have 5-digits but start with an 8.
For example, an organic banana would be 94011. A conventionally grown banana would be 4011 and genetically engineered are 84011. 

Lastly, labeling something as "100% organic," "organic" and "made with organic ingredients" do not mean the same thing. Naturally, "100% organic" must be just that -- 100 percent organic. Something labeled "organic" must be 95 percent organic and "made with organic ingredients" products have to be at least 70 percent organic.

Educate yourself and your family and if given a choice, opt for organic foods if you can and start reading the labels at the store. Remember to "dine on the number 9."

Read this article on the women's health website, Empowher, here!

References:
1. Apples Again Top 'Dirty Dozen' List for Pesticides. Web. 20 June, 2012.
http://www.medscape.com/viewarticle/765987
2. Organic Labeling And Marketing Information. Web. 20 June, 2012.
http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nop...
3. PLU Codes. Web. 20 June, 2012.
http://www.plucodes.com/faqs.aspx