The holiday season can be the most difficult season to stay on track with your health goals. Not only is your calendar packed full of events, dinners, and parties, which can make it difficult to stay active, but food temptation lies around every corner. Work, home, nowhere is safe from cookies, treats, and baked goods.
There has to be a way to not totally derail your health goals this holiday season. Below, we’ve compiled a few tips from trainers and nutritionists to help you stay on track while still enjoying your holidays.
Portions. No one wants to deprive themselves of all the yummy food our friends and families make. After all, what kind of holiday would that be? The best way to get through all of the yummy food this holiday season is to keep portions in mind. Smaller portions means you can try a little bit of everything, and you won’t leave feeling deprived.
Steps. While it can be difficult to get your workouts in when you have a packed schedule, there’s always time to get your steps in. Next time you go to work or go shopping, take the stairs instead of the elevator, and choose a farther parking spot. If you have the option of walking versus driving, take it. These steps will help you maintain an active lifestyle during the busy holiday season.
Choices. The most important thing you can do this holiday season to stay on track with your health goals is to make good choices. If you know you’re planning on having dessert later, don’t have any cookies in the break room at work. Choose to carve out some time for yourself to get your work out in. These choices will add up at the end of the season.
We’ve all heard of super foods, but do we know what ‘super food’ really is?
Super foods are nutrient dense foods that are especially beneficial for your overall health and well-being. Their targeted body systems may differ but overall, these super foods are good for you from your head to your toes.
Research has shown that indulging in super foods can increase the likelihood you maintain a healthy brain, well into old age.
Below is a list of our favorite brain-loving super foods that if included in your daily regimen regularly, are sure to keep you sharp year after year.
Blueberries. Delicious and smart! Blueberries have been shown to protect the brain from the effects of stress. Further, they have been shown to reduce the effects of brain diseases like Alzheimer’s and dementia.
Salmon. Salmon is rich in brain-loving omega-3’s. Omega-3’s are essential for brain function and monitoring inflammation.
Nuts and seeds. This super food is packed with vitamin E. Vitamin E has a range of health benefits, including maintain healthy hair, skin, and nails. When it comes to your brain, vitamin E corresponds with lowered cognitive decline.
Avocados. This healthy fat contributes to healthy blood flow. Healthy blood flow means healthy nutrients reaching every part of your body, brain included. Avocados help your brain get all the great nutrients you’re eating in that healthy balanced diet.
Whole grains. Our favorite whole grains are oatmeal and brown rice. These super foods reduce your risk for heart disease and maintain good blood flow to the brain. Bonus: these foods are packed with fiber and vitamin E.
Beans. This super food stabilizes blood sugar levels which keeps your brain happy. Your brain uses glucose for fuel, so it needs help regulating its glucose levels so it can maintain optimum functioning. And that’s where beans come in.
Did you know studies show sugar is more addictive than heroine? How can that be possible?
Sugar is one of the most widely consumed products in America. And it’s no wonder – it’s in everything! Don’t believe us? Check the nutrition labels of your favorite snacks and condiments.
To make matters worse, every time you consume a sugar-filled product, you feed the habit, making you crave sugar even more.
And you can thank your brain and gut for caving into those cravings. Over time, you become dependent on sugar. This means that if you try to refrain from it (like when you go on a diet) your body freaks out, sending cravings out of control and making you feel icky.
So how can you detox from sugar without feeling like you’re dying?
It starts in your gut. The bacteria in your gut is used to feeding and thriving on sugar. When you take this away from them they can get quite awry, making you feel bad and sending SOS craving signals to your brain.
To overcome this, you need to reset the bacteria in your gut and feed them healthy things. To do this, you should focus on 3 things: probiotics, high fiber-low carb-low sugar, and intermittent fasting.
Probiotics are a great way to reset your gut. They channel good, healthy bacteria in, pushing the bad ones out.
Eating foods high in fiber and low in sugar in carbs will ensure these newly replenished good bacteria stay nourished and feeling good. When your gut feels good, your brain feels good!
Lastly, intermittent fasting (eating all of your meals within an 8 hour window) will allow your gut to heal and reset. Good bacteria will be able to thrive and the bad bacteria will starve. Within 4 weeks, your sweet tooth should be cured!
Scientists have long been studying human health across cultures. Why are certain groups more prone to diabetes while others high cholesterol? Why do some groups struggle with chronic obesity while others do not? These are questions scientists aim to answer while studying eating trends across cultures.
Scientists have discovered that around the world, the Japanese are among the healthiest people. They believe this is due to the high amount of raw fish, vegetables, and rice they eat.
Raw fish, veggies, and rice are naturally low in fat. This has contributed to the country having one of the lowest rates of heart disease in the world. Additionally, scientists believe there may be a link between sushi and protection from lung cancer. Even though the Japanese have a high smoking rate, they do not have as high a rate of lung cancer compared to other countries who smoke the same or less.
The benefits of raw fish are many. Fish is a great source of protein and omega-3 fatty acids.
Raw fish as a good source of protein. Protein fills you up, provides your body with necessary nutrients, and can help you lose weight. On average, 3 oz of raw fish contains 16g of protein, making the sushi-favorite an excellent source of protein.
Raw fish as a good source of omega-3’s. Omega-3 fatty acids protect your heart and improve circulation. Doctors recommend healthy individuals consume a minimum of 250-500 mg of omega-3 fatty acids per day. Raw fish contains on average 1000 mg of omega-3’s per 3 oz.
Crush your health goals and indulge in some delicious sushi by consuming more raw fish. Your body will thank you!