Health Tips and Updates

Healthy Holiday Diet Tips

Though you may wish to forgo your weight loss diet during holiday time, the following tips can help you enjoy the season's offerings in moderation while you at least minimize weight gain. Though you may be familiar with these ideas, consider really putting them into practice this year. You may find you enjoy the holidays more than ever before!

Here are just a few to whet your appetite:

  • Wear a form-fitting outfit, with a belt if possible. This will help you remain conscious of how much you consume later.
  • Taking care with your appearance (buy yourself a new holiday sweater, try that dashing lipstick, etc.) will help you feel more positive and ready to interact with others, taking the emphasis off food.
  • When heading off to parties, volunteer to be the designated driver. Alcohol provides many "empty" calories that you can easily avoid. The bonus: you'll remain more upbeat (alcohol is a depressant) and may remember the party better than your fellow drinkers.
  • If you do choose to drink alcohol, stick with light beer, wine or champagne and avoid calorie-dense cocktails and liqueurs.
  • Try not to arrive at events hungry. Having a light snack before you go will keep your blood sugar stable for a positive beginning and better self control.
  • When you first arrive, rather than going right for the appetizers, enjoy the upbeat mood of people getting together, help greet arrivals, etc.
  • If you do want to sample some food upon arrival, take advantage of low calorie appetizers, like salads with low calorie dressing, raw vegetables and most (non cream-based) soups.
  • Choose water as a beverage whenever possible. You'll feel refreshed and well hydrated, and won't mistake thirst for hunger.
  • Ask for sparkling water in a wine glass with a lemon twist for a festive touch.
  • Try to avoid the empty calories provided by sodas, punch, etc.

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Promoting Tolerance and Respect in Young Children

According to Bruce D. Perry, M.D., Ph.D, you can go a long way to instilling tolerance and respect in your young children by:

  • Making them feel special, safe, and loved. Be lavish with praise. A child learns to love.
  • Creating learning opportunities. Expose your child to new places, people and cultures. Explore together a variety of perspectives through books, songs, foods, cultural events, and celebrations.
  • Intervening when you see or hear intolerant behavior. Help your child find healthy ways to interact with others without being punitive.
  • Using positive comments to shape behavior. Avoid giving instructions using the words "no" or "don't do that." Offering helpful alternatives, like "be kind to animals" will be more productive.
  • Modeling tolerance and respect. Your child will learn to reach out and be sensitive and respectful of others by watching how you discuss, relate to, and value other people.

Food Allergy Awareness Week

Do you have food allergies you may not even be aware of?

According to the Food Allergy & Anaphylaxis Network—which brings us Food Allergy Awareness Week (May 11-17)—scientists estimate that between 6 and 7 million Americans suffer from true food allergies.

A food allergy is an immune system response to a food that the body mistakenly believes is harmful. Once the immune system decides that a particular food is harmful, it creates specific antibodies to it. The next time the individual eats that food, the immune system releases chemicals, including histamine, in order to protect the body. These chemicals trigger a cascade of allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin, or cardiovascular system.

At the present time, there is no cure for food allergies. Avoidance is the only way to prevent an allergic reaction. Although an individual could be allergic to any food, such as fruits, vegetables, and meats, they are not as common as the following eight foods which account for 90 percent of all food-allergic reactions:

  • Milk
  • Eggs
  • Wheat
  • Peanuts
  • Nuts
  • Soy
  • Fish
  • Shellfish

Eight Rules for Child Safety

These important points—brought to us from Kidz-Idz, makers of the Safety Basics Kit—are key reminders for your child. Take the time to go over the list with your family, even if you have covered this material before. Some healthy reinforcement could make all the difference in your child's safety.

  1. Always check with parents or the person in charge before going anywhere or getting into a car, even with someone you know.
  2. Always check first with parents or a trusted adult before accepting anything from anyone, even someone you know.
  3. Always take a friend when going places or playing outside.
  4. Know your full name, address, telephone number, and parents' names.
  5. Say no if someone tries to touch you or treat you in a way that makes you feel scared, uncomfortable, or confused.
  6. Know that you can tell your parents or a trusted adult if you feel scared, uncomfortable, or confused.
  7. Know that it is ok to say no, and that there will always be someone who can help you.
  8. Know that you are strong and smart, and have a right to feel safe.

 

Tips on Getting "Your 5-a-Day" 

Obtaining the minimum recommended five vegetable and fruit servings daily is easier than it sounds when you realize that one vegetable serving is only a half-cup of cooked vegetables or one cup raw. One piece of fruit equals a serving, and smoothies and fresh-pressed juices can yield several fruit servings at a time.

A great way to enjoy more vegetables daily is to take advantage of salads, sampling the endless variations on the theme: Greek and Taco, spinach, grilled vegetable, low-fat Cobb, Thai salads, and so many more. You can also find many wonderful prepared salads at health food stores around the country, like Whole Foods and the Trader Joe's 
chain in California.

It only takes a little creativity and planning to enliven your meals with vegetables. Try steamed broccoli with a drizzle of fresh lemon and olive oil, or baked potatoes with low-fat toppings, like salsa or plain yogurt with chives. Spark up your entreés with steamed or grilled asparagus, baked yams, roasted beets or corn-on-the-cob.

Fresh fruit in season is a perfect between-meal or late-night snack. Fruit-based desserts are not only healthier than most other sweets, but are beautifully delicious, as well. Try fresh fruit tarts, chocolate-dipped strawberries or frozen banana "ice cream." Splurge on fresh papayas or mangos.

And blended fruit drinks and smoothies are another refreshing way to increase your fruit intake. A little added soy protein powder makes smoothies a great light meal on-the-go.

As you begin to incorporate more nutrient-rich fresh produce, you may find yourself feeling better and having more energy, which will reinforce your desire to continue on your healthy path. There's no time like the present to begin, and your local Farmer's Market is a great place to start.

Experiment with these suggestions. You may be surprised how quickly your appreciation for these colorful, delicious, healing foods increases. For additional ideas or vegetable, salad and fruit dessert recipes, contact Kiki Powers at kiki@aboutnhs.com.

 

Easy Keys to Better Nutrition for the Whole Family

Busy parents may find themselves with increasingly less time to dedicate to family nutrition.

You may be using more convenience foods or falling back on fast food, feeling that once things "calm down" a little, you can make some healthy changes. If that's the case, you're not alone.

However, there is really no time like the present to start taking some small steps that can make a big difference to your family's health.

The benefits can include improved wellness for the whole family in the short term, and better eating habits as kids become adults.

Let National Family Health Month inspire you to create a legacy of good nutrition for those you love, starting today.

Explore the following solutions to common family food challenges to see what works best for you.

 

Healthy Thanksgiving Tips

Thanksgiving can be a difficult time for people who strive to be health conscious. Year after year, many of us seem to fall into the pattern of overeating the many rich foods that play a part in this holiday tradition. However, enjoying lighter versions of your favorite foods in moderation will allow you not only to savor the meal, but also enable you to leave the table without feeling uncomfortably stuffed. Instead, you can feel light and clear, and far better able to enjoy the day and connect with those you love. Best of all, you can have a wonderful celebration without starting on the holiday weight gain roller coaster that so many of us struggle with each year.

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