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YOUR ANSWER

HCT (HEALTH Change, Support and Accountability TEAM/COMMUNITY)

There’s way too much information.
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HEALTHY HOLIDAYS

 

                       

  

HEALTHY HOLIDAYS
www.maxfulfillment.com/healthyholidays/

Below are tips, pointers and resources for dealing with all the food and drink during the Holidays that can threaten or be disastrous for our health. 

Any questions, further info, to discuss; input, ideas or suggestions, contact Randy 847 809-4821, [email protected]. And see www.maxfulfillment.com/healthebooklet/.

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1 BEFORE YOU GO OUT

 ♥  Eat before you go. Don’t go out with an empty stomach.

Before setting out for a party, eat something first so you don’t arrive famished.  If you’re worried about resisting the delicious but unhealthy foods at the event, eat a nutritious snack before you go. It will take the edge off your appetite and keep you from overeating.

♥  Do not skip meals.

A popular strategy for holiday eating is skipping breakfast and lunch to save your appetite for the big, special Holiday dinner.  That typically leads to overeating. Instead, have a good balanced, satisfying breakfast and lunch.

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2 EATING

♥  Start simple.

Fill your plate with veggies, fruits, green salads, and lean meats. Chances are, after filling up on all that healthy food, you won’t be too hungry. You’ll be better able to resist the casseroles and gravies that looked so good at first.

Use a small, smaller plate.

We tend to fill our plates, no matter what size they are. So choose a small plate and you won’t be able to fit as much on it.

Eat mindfully.

Savor each bite. Don’t eat fast or gobble the food down.  Put your fork down between bites. Focus on the flavor and enjoy what you’re eating.

Take a break before taking seconds.

It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break before taking seconds.  Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.

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3 DRINKING

Limit alcohol.

When you get to the party, start off with a low-calorie, non-alcoholic drink, such as sparkling water or a diet soda. This will help quench your thirst.

Avoid alcohol on an empty stomach.

Alcohol increases your appetite and diminishes your ability to control what you eat.

Try alternating between water and alcohol.

If you’re going to drink, try to alternate between water and alcohol to minimize alcohol calories intake and stay hydrated.  The calories that mixed drinks can add ranges from 150 to 225.  You can really cut down your alcohol calories by using seltzer water as a mixer for hard liquor.

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4 KEEP PHYSICALLY ACTIVE

Go for a walk or run. Instead of heading for the couch after the big meal, bundle up and head outdoors for some fresh air. Walking is one of the healthiest habits you can have during the holidays, especially after a big meal.  A brisk 15- to 20-minute walk after a  meal can help ease digestion and stabilize blood sugar levels.

Play to win. Start a new tradition of an annual family game of touch football, basketball, mini-golf or whatever your family’s favorite sport is.

Make it move. Add movements and gestures to your favorite card or board games.

Play in the snow. Go sledding, ice skating, skiing or snowshoeing. Build a snowman or snow fort. Team up for an epic snowball fight.

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SOURCES; RESOURCES 

11 Holiday Healthy-Eating Tips From A Registered Dietitian
https://www.self.com/story/13-holiday-healthy-eating-tips-from-a-registered-dietitian

Holiday Healthy Eating
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/holiday-healthy-eating-guide

https://www.heart.org/-/media/aha/h4gm/pdf-files/hheatingguidefinalnohablogo.pdf?la=en&hash=8D07B2B796438093C7DC7DEF12DA978C8DFF5893

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