San Francisco Womens Journal » Diet & Nutrition

Healthy Living: How Much Water do You Need?

SFWJ — Tue, 06 Jul 2010 16:30:34 +0000

You’ve heard all the advice: Drink eight glasses of water a day. Stay properly hydrated while exercising. Sports drinks aren’t just for professional athletes.

Yet you’re still unsure whether you’re drinking the right amount for good health.
How much fluid should you really be taking in daily? Do you need to add extra when you’re physically active? And is too much water dangerous?

How Much Water Do You Need?

Everyone’s body needs water. We lose it by sweating, excretion, or simply not taking in enough through foods—like fruits and vegetables—and drinks. Mild dehydration (losing less than two percent of your body weight due to inadequate fluids) can cause health problems, including dizziness and headache.

To keep your body supplied with the fluid it needs, especially when exercising, follow these tips:

Get the basics. Most women need eight to nine cups of total fluids a day, including all beverages and the water in foods.

Increase according to the weather. High temperatures or humidity outside, heated indoor air and high altitudes all cause you to need more fluids.

Add when exercising. Drink one cup of fluids every 15 minutes during physical activity, advises Werner W.K. Hoeger, Ed.D., FACSM, professor of kinesiology and director of the Human Performance Laboratory at Boise State University. He recommends sports drinks over water when exercising because they contain electrolytes—important to provide the minerals necessary for proper cellular metabolism—which is disrupted during physical exertion. Electrolyte replacement also helps maintain proper muscle contraction and cardiac function.

Add more for big events. If you’re going to be in a race or charity walk, make sure you drink enough to be well-hydrated the day before, Hoeger adds. Also, drink a glass of fluids an hour before the event.

Drinking for two? Pregnant and nursing women need additional fluids. Talk with your health care professional about what’s best for you.

Still thirsty? If drinking fluids doesn’t relieve your thirst, you may have a health condition such as diabetes. See your health care professional right away.

Too much of a good thing. In very rare cases—chiefly among marathon runners—drinking too much fluid leads to a life-threatening illness, hyponatremia. This occurs when sodium levels in the blood fall too low. It happens chiefly to athletes who have run for more than four hours and gained a lot of weight during the race from drinking.

This article was contributed by our content partner- the National Women’s Health Resource Center. For more information on this topic please visit the HealthyWomen website!

Organic vs Conventional Fruits and Vegetables: What Should You Buy?

SFWJ — Mon, 21 Jun 2010 11:50:43 +0000

Kristin Hoppe

Summer is here and produce is abundant! It is especially important at this time of year to monitor where you’re buying your produce as many of the seasonal treats of summer can be laden with pesticides.

By Kristin Hoppe
Certified Nutrition Consultant

Beware of Pesticides in Your Produce!

Synthetic pesticides are toxic and can attack our central nervous system. Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development. According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).

The latest news is The California Department of Pesticide Regulation has proposed registering methyl iodide (a toxic carcinogen) as a pesticide in California to be used on strawberries and other crops. Now more than ever, it is important to know where your food is coming from. Your health depends on it.

Organic versus Conventionally-Grown: What to Buy?

To help you navigate organic versus conventionally-grown produce, The Environmental Working Group publishes a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected. The list is based on studies conducted by the FDA and USDA from 2000-2008, and they re-publish this list once per year.

Produce with the Highest Level of Contamination:

The Dirty Dozen or Produce with the HIGHEST level of contamination from pesticides include: (i.e.: BUY these Organic!)

1)     Celery
2)     Peaches
3)     Strawberries
4)     Apples
5)     Blueberries
6)     Nectarines
7)     Bell Peppers
8)     Spinach
9)     Kale
10) Cherries
11) Potatoes
12) Grapes (Imported)

Produce with the Lowest Level of Contamination:

Produce with LOWEST level of contamination from pesticides include:

1)     Onions
2)     Avocados
3)     Sweet Corn (frozen)
4)     Pineapples
5)     Mango
6)     Sweet Peas (frozen)
7)     Asparagus
8)     Kiwi Fruit
9)     Cabbage
10) Eggplant
11) Cantaloupe
12) Watermelon
13) Grapefruit
14) Sweet Potato
15) Honeydew Melon

Tips for Buying Produce:

1) Shop Local Farmers Markets: Support your local farmers. Talk with them. Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval. Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.

2) Buy in Season: Again, by shopping the farmers market, you will only be able to buy in season. Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around, shipped half way around the world, or preserved. It will taste better too!

3) Join a CSA (Community Supported Agriculture): There are many farms that will provide you fresh, local, seasonal produce delivered to your door or your neighborhood. Some farms even provide eggs from pasture-raised chickens. Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.

4) Read Labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from. Ask the produce manager. Fruits and vegetables lose nutritional value the longer they sit around. Produce sticker labels that start with the number 9 are organic, 4 are conventional, and 8 are GMO (Genetically Modified).

Get to know your food! The health of you and your family depends on it.
Kristin Hoppe, BS, NC, is a Certified Nutrition Consultant, Educator, and Natural Chef. She received her nutrition and culinary training from Bauman College, and holds a Bachelor of Science degree in Chemical Engineering from Lafayette College.

Based in San Francisco, CA, her practice, Food Therapy, is dedicated to improving people’s health through an inspiring and comprehensive nutritional approach that celebrates food. Kristin takes a holistic approach to health, providing clients with coaching and nutrition programs designed to facilitate healing with lasting results. She specializes in weight management, food allergies, digestive disorders, fatigue, depression & anxiety, and detoxification & cleansing. Please visit FoodTherapySF to learn more.

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Your Diet: Going Gluten-Free

SFWJ — Fri, 04 Jun 2010 14:42:34 +0000

What’s up with gluten? You might not have even heard of gluten until recently when foods without this grain protein started being promoted on store shelves.

Watch Out for Gluten

People with celiac disease, an autoimmune disorder, suffer difficult gastrointestinal symptoms that are triggered by gluten. Those individuals must avoid eating or drinking any gluten, which isn’t easy.

Gluten is found in wheat, barley, rye and spelt. (Never heard of spelt either? It’s a grain from ancient times that’s highly nutritious.) Gluten occurs in a wide range of foods. Some of these you might expect, such as baked goods and pizza, and some you might not, like ice cream (gluten is commonly used as a thickening ingredient). Food labels now must state if a product contains gluten or was made in a facility that processes wheat.

In addition to those with celiac disease—which is being diagnosed more frequently as doctors become more aware of the condition—others don’t have celiac but do have a heightened sensitivity to digesting gluten. They, too, are helped by avoiding gluten foods.

Consider these Gluten-Free Foods

Fortunately, there are many naturally gluten-free foods, such as fruits, vegetables, poultry, eggs and more. Grains and starches that can be eaten on a gluten-free diet include corn, amaranth, flax, buckwheat (not a wheat), rice, quinoa, potatoes, soy and teff (an Ethiopian grain used for flour).

When eating gluten-free, it’s helpful to consult a registered dietitian to achieve a good nutritional balance in your food selections. Your healthcare provider or a local hospital’s nutrition counseling department should be able to refer you.

This article was contributed by our content partner- the National Women’s Health Resource Center. For more information on this topic please visit the HealthyWomen website!

References

Harvard Medical School, “Getting Out the Gluten” Harvard Health Letter.
American Dietetic Association. “Do I Need to Follow a Gluten-Free Diet for Life?”
American Dietetic Association. “Celiac Disease.”
American Dietetic Association. “If You Have Celiac Disease: Grains and Plant Foods to Include on Your Grocery List.”
Purdue University Center for New Crops and Plant Products.

Are Food Sensitivities Slowing YOU Down?

SFWJ — Wed, 28 Apr 2010 10:30:24 +0000

Are you chronically fatigued? Are you feeling moody or depressed? Are you finding it difficult to lose weight? Maybe it’s time to take a closer look at the foods you are eating!

By Kristin Hoppe
Certified Nutrition Consultant

I grew up chronically fatigued, always wanting to take a nap, and never understanding why. In my 20s, I tried everything to lose weight. I even went vegetarian because I thought that was “healthy” for me.

Little did I know that my vegetarian diet of mostly bread and cheese consisted of the two foods I was most sensitive to.

You may think you eat “healthy”, but even “healthy” foods can have adverse reactions in your body. The solution is figuring out which foods work best for your body; what is “healthy” for you.

What is the difference between a…
Food Allergy, Food Sensitivity, & Food Intolerance?

These terms are often used interchangeably and inappropriately. However, generally speaking, food allergies and food sensitivities involve the immune system where food intolerance does not.

A Food Allergy is the least common, best known, and most dangerous, affecting approximately 1-2% of the population. It involves an immediate reaction of the immune system. One severe example is a peanut allergy, which can result in anaphylactic shock. Most food allergies, however, are not life threatening.

A Food Sensitivity is a delayed food allergy and affects up to 60% of the population. These can manifest in many different ways and can take from 45 minutes to several days for symptoms to become apparent. The delayed onset of symptoms and complex physiological mechanisms make them difficult to understand and they often go undiagnosed or misdiagnosed. Conventional treatments prescribed usually provide temporary relief and mask the symptoms instead of addressing the root cause.

A Food Intolerance does not involve the immune system. When the food in question is consumed, it is not properly digested and begins to ferment inside the digestive tract. For example, lactose intolerance is an inability of the body to produce enough of the enzyme lactase, which breaks down lactose, the primary sugar found in milk. Up to 30% of the population may be affected by food intolerances.

What Are Symptoms of Food Sensitivities?

We often think of food reactions involving digestion, and they do, classic symptoms include constipation, irritable bowel syndrome (IBS), heartburn, gas, and bloating. However, you may be surprised to learn that food sensitivities can also manifest in many common neurological conditions such as migraines, headaches, fatigue, insomnia, poor mental focus (brain fog), depression, and anxiety.

Skin conditions such as eczema, rash, dry skin, itchy skin, acne, rosasea, and hives can also occur. Weight loss resistance, musculoskeletal pain, congestion, and respiratory conditions are also common symptoms of food sensitivities.

What causes Food Sensitivities?

Many factors can contribute over time, and food sensitivities often appear seemingly out of nowhere. A person’s age, diet, environment, and lifestyle play a large role in developing sensitivities. Causes include: poor, unbalanced digestion, chronic stress, immune system or toxic overload, and genetics.

What can you do?

The good news is there is help available. Using careful dietary manipulation and lifestyle modifications, you do not have to be a prisoner of your symptoms. Nutrition Consultants can help facilitate a systematic approach to uncover and heal your food sensitivities.

Revealing my food sensitivities played a major role in my own healing process. I am happy to report that I now have sustainable energy, have lost 40+ pounds and kept if off for over 5 years, and feel happier than ever in life.

Kristin Hoppe, BS, NC, is a Certified Nutrition Consultant, Educator, and Natural Chef. She received her nutrition and culinary training from Bauman College, and holds a Bachelor of Science degree in Chemical Engineering from Lafayette College.

Her practice, Food Therapy, is dedicated to improving people’s health through an inspiring and comprehensive nutritional approach that celebrates food. Kristin takes a holistic approach to health, providing clients with coaching and nutrition programs designed to facilitate healing with lasting results. She specializes in weight management, food allergies, digestive disorders, fatigue, depression & anxiety, and detoxification & cleansing. Please visit FoodTherapySF to learn more.

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Spring Detoxification: Cleansing In Your Everyday Life

SFWJ — Sat, 10 Apr 2010 14:22:42 +0000

Spring is a time of renewal, regrowth, regeneration…and a perfect time to cleanse your body and move out stagnant energy, gently clearing out toxins from the winter.

by Kristin Hoppe
BS, NC, Certified Nutrition Consultant

Detoxification, the cleansing of the inner self, has been around for centuries. But what does detoxification really mean for us today?

What is Your Toxic Load?

We live in a world where we are constantly bombarded with toxins: the food we eat, the air we breathe, the products we use in our homes. Even thoughts can produce negative effects in the body. And let’s not forget stress! Stress can wreak havoc on your body, depleting vital nutrients that regulate your weight, your mood, and your health.

All these toxins sum up to what is called your “toxic load”. When detoxifying, it is important to identify all the areas in your life that contribute to your toxic load and then look to reduce those toxic inputs as much as possible. All while supporting your body’s own natural ability to detoxify.

Our organs are detoxifying all the time – the liver, for example, being the primary cleansing organ. Often times the liver can become overworked, which could result in: fatigue, poor skin, constipation and other digestive issues, inconsistent mood, brain fog, insomnia, joint pain, and weight loss resistance.

Support Your Body’s Natural Detoxification Process

The good news is there are simple things you can do in your everyday life to support your body’s natural detoxification process.

Eat Clean Whole Foods

By eating whole foods, which are not processed or packaged, you avoid ingesting food additives, chemicals, fillers, and foods devoid of nutrients. Fresh vegetables and fruits are loaded with enzymes and packed with phytonutrients (aka: antioxidants). These help our bodies combat any damage caused by stress, environmental toxins, and less than healthy eating habits.

If you don’t know the farming practices from where your produce was grown, be sure to visit the Environmental Working Group’s website. The non-profit organization publishes a shopper’s guide to pesticides so you will know what produce you should buy organically and which conventionally-grown fruits and vegetables are acceptable when organic is not available.

Eat Fiber

Fiber is essential for detoxification. Soluble fiber from fruits, vegetables and whole grains binds to toxins and provides the bulk that allows digested food and toxins to move out easily. Aim for 50 grams per day.

Drink Water

Dehydration causes the accumulation of waste in the body. Water will help flush toxins and ease elimination. And add lemon to your water. The lemon alkalizes your body and stimulates liver cleansing activities and digestion. Aim for 2 liters per day.

A Note on Structured Detoxification Programs

There are many cleanses and detoxification programs out there, all of varying qualities and intensities. Many are helpful and some are potentially harmful. A professionally designed and facilitated detoxification program can enhance and accelerate the cleansing process giving amazing results.

Before stepping into a program, get clear on your desired outcomes and seek the help of a health care professional to help navigate you through the process.

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5 Sneaky Eating Tips to Help You Lose Weight!

SFWJ — Thu, 08 Apr 2010 14:01:25 +0000

Dieting is out; smart eating for weight loss is in. That doesn’t mean deprivation. The best ways to cut excess weight include making changes you can live with forever.

Some of those changes are downright sneaky—you can slip them into your daily eating plan without any stress and they’ll help you lose pounds as well as keep the weight off.

5 Easy Weight Loss Tips

1. Take out a ruler and measure your plate.

The size of American dinner plates has grown in recent years. Many are now 12 or even 14 inches wide, great for loading up but not so good for encouraging healthy eating. Big plates result in big portions and weight gain, since most of us are conditioned to eat what’s on our plates.

Instead, get out those old 9- or 10-inch “luncheon” plates you may have received as hand-me-downs or buy some inexpensive new ones. You’ll serve yourself less food with smaller plates, but still feel satisfied.

2. Make your second helping all veggies.

You may have heard the advice to mentally divide your dinner plate in fourths and fill two of those sections with vegetables and/or salad, one with a starch and one with a meat or other protein. That works well as a guideline for smart eating, but if you’re still hungry and want more, commit to making your second helping all veggies.

For seconds, start with one-fourth of the plate or less. Eating more cooked or salad vegetables increases your feeling of fullness without adding a lot of calories—so long as you don’t butter the vegetables and use only nonfat or low-fat salad dressings.

3. Serve from the stove, not at the table.

Although the image of filled serving bowls on the family dinner table is associated with well-being, serving food directly from pots on a stove or counter is better for healthy weight, according to Brian Wansink, PhD, director of the Cornell University Food and Brand Lab and author of Mindless Eating: Why We Eat More Than We Think.

The reason this sneaky tip works for weight control is simple: When you sit and look at food, you take more and eat more. For a modified approach, reduce traffic jams at the stove and promote better food choices by keeping only the cooked vegetables and salad on the dining table.

4. Eat breakfast every day.

More reason to wake up and smell the coffee: Eating breakfast improves weight loss efforts and helps keep weight off long-term. When you skip that starter meal of the day, hunger hits stronger, often well before lunchtime.

To quiet hunger pangs quickly, you might reach for something calorie-loaded without much nutritional benefit, such as a doughnut (or two!), muffin or bagel. Whole-grain cereals, like oatmeal, will carry you through the morning. Other options: have nonfat yogurt, eggs or peanut butter for protein, with whole-grain toast.

5. Have a tall, thin one.

Time to hide the wide glasses! Dr. Wansink and his research colleagues have shown that you’ll pour less and drink less (thus cutting calories)–yet still be satisfied—when you use tall, skinny glasses for serving beverages. You can still use your wide glasses for water and other calorie-free drinks.

This article was contributed by our content partner- the National Women’s Health Resource Center. For more information on colon cancer, please visit the Healthy Women website. © 2010 HealthyWomen. All rights reserved.

References

-Wansink B, van Ittersum K. “Portion Size Me: Downsizing Our Consumption Norms.” Journal of the American Dietetic Association. 2007;107(7):1103-1106.
-Ello-Martin, JA, Roe LS, Ledikwe JH, et al. “Dietary Energy Density in the Treatment of Obesity: A Year-Long Trial Comparing Two Weight-Loss Diets.” American Journal of Clinical Nutrition. 2007;85(6):1465-1477.
-Raynor, HA, Jeffery RW, Ruggiero AM, et al. “Weight Loss Strategies Associated with BMI in Overweight Adults with Type 2 Diabetes at Entry Into the Look AHEAD (Action for Health in Diabetes) Trial.” Diabetes Care. 2008;31(7):1299-1304.
-Wansink B, van Ittersum K. “Shape of Glass and Amount of Alcohol Poured: Comparative Study of Effect of Practice and Concentration.” British Medical Journal. 2005;331(7531):1512-1514

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7 Foods that Nurture YOU and Stimulate Love!

SFWJ — Thu, 25 Feb 2010 12:54:18 +0000

Consistently loving and nurturing ourselves can be challenging. Most of us live our lives in a constant whirlwind of activities surrounding our work, families, communities, and social life. It can be difficult to remember to take care of ourselves until it is too late and we become sick or tired.

by Kristin Hoppe
BS, NC, Certified Nutrition Consultant

Kristin Hoppe

What I find for myself is that I do a much better job at work, in my relationships, taking care of others and giving my love…IF I am taking care of myself and nurturing what my mind, body, and spirit needs.

What Does “Nurturing Your Mind, Body and Spirit” Mean?

The answer lies within each of us. To me, it means nourishing myself with healthy foods, maintaining a consistent yoga and exercise practice, taking time to relax and reflect, getting enough sleep, spending time with loved ones, traveling, learning, and having FUN.

I encourage you to stop and take time to love yourself in the ways you need.

Start to notice what lights you up in life, what nourishes you; and follow that loving feeling. As you expand on that feeling consider incorporating foods that not only nourish your body but help stimulate love.

Foods that Nourish Your Body and Stimulate Love

1. Warming Spices such as nutmeg, mustard, coriander, cardamom, and cayenne pepper release endorphins which make us feel happy.

2. Spicy/Bitter Greens such as Arugula, Basil, Mustard Greens, Dandelion, and Watercress can raise the libido and produce a sense of well-being for the mind and body.

3. Oysters, according to Chinese, medicine are excellent for building the yin (tranquil, soft, slow, and feminine) of the heart. They also contain zinc, an antioxidant and important nutrient in fertility.

4. Pineapple, Strawberries, and Mango contain Vitamin C, another powerful antioxidant for vitality and fertility.

5. Mushrooms have a long history as an aphrodisiac. In Chinese medicine, a variety of mushrooms are used to nurture the heart, soothe the spirit, and calm the mind. Try experimenting with the wide variety of mushrooms available at your local farmers markets.

6. Throughout the ages, Almonds have been given as gifts representing romance and fertility. Almonds are high nutritious and contain fiber, healthy fats, vitamin E, magnesium, potassium and other nutrients that help prevent heart disease.

7. And finally, no article on love would be complete without Chocolate! When consumed, chocolate releases endorphins in our brain, which are connected to the feelings of being in love and blissful happiness.

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Chinese Medicine Helps in Recovery from Eating Disorders

SFWJ — Fri, 19 Feb 2010 15:13:23 +0000

Did you know that Traditional Chinese Medicine offers holistic treatments that support the long term recovery of eating disorders?

by Jamie Lieber, CA Board Certiﬁed Acupuncturist

Jamie Lieber

The awareness and treatment of eating disorders has improved dramatically in recent years. There’s an increased understanding that the behaviors associated with this diagnosis are often a desperate attempt to deal with different pressures of daily life. The internal and external pressures that a patient experiences are caused in part by unrealistic expectations and the stress of living in a highly developed society.

Eating Disorders are Complex

Left undiagnosed and untreated, chronic eating disorders can easily lead to more severe medical and emotional issues. Due to their complex nature, they tend to be a real challenge for our managed health care system to adequately address. Eating disorders include patterns such as yo-yo dieting, binge eating, anorexia (withholding of food), and bulimia (purging) as well as obsessive thoughts about food.

It’s really important to note that “on the surface”, these behaviors and thoughts may cause minimal disruption in a person’s life. But eating disorders can lead to severe and life threatening mental and physical health concerns.

Traditional Chinese Medicine for Recovery and Maintenance

Once the primary destructive behavior has been resolved, acupuncture and herbal therapies are often helpful in addressing these digestive complaints. Many of the common physiological symptoms that result from eating disorders can be treated by Traditional Chinese Medicine (TCM). Symptoms most often associated with eating disorders are digestive disruptions and discomforts. These include abdominal bloating, nausea, constipation, diarrhea, irritable bowel syndrome (IBS), and acid reflux.

Headaches, gynecological disorders, sleep disturbances, and emotional imbalances are often additional side effects of eating disorders. And these can be addressed through appropriate TCM treatments as well.

The Role of TCM in Emotional Healing

Long lasting recovery from eating disorders also includes emotional healing.

One cannot underestimate the importance of the healing power of the direct “touch” aspect of TCM treatments.

Touch not only conveys connection and warmth but validates the patients’ need to learn how to love and nurture themselves again. Trust and the feeling of safety between the practitioner and patient are crucial to recovery. It’s an important element to emotional healing…and must take place to develop the confidence and positive energy necessary to become more proactive and empowered in the patients’ journey toward recovery.

A Complementary Approach is the Foundation to Long Term Well-Being

In more severe and life threatening cases conventional western medicine clearly has a crucial and primary role in addressing organic and systemic failures and overloads. However once the patient has moved into the “recovery” and maintenance phases, TCM is invaluable in providing the kind of holistic treatments necessary for a successful long term recovery.

A true complementary approach where allopathic physicians (western medicine), TCM practitioners and other health care professionals (nutritionists, therapists etc.) team up together is an ideal paradigm. This approach provides the foundation for the ultimate resolution of emotional and physical issues and for the long term health and well-being of the patient!

Jamie Lieber is a California board certiﬁed acupuncturist, Chinese herbal medicine practitioner, and a Shiatsu massage therapist. She received her BA in Kinesiology at the University of Colorado and her MS in Chinese Medicine at the American College of Traditional Chinese Medicine (ACTCM) in San Francisco. She has also visited Zhejiang Chinese Medical University in Hangzhou, China which helped solidify her professional goals and approach.

Jamie currently has a private practice in the Marina District of San Francisco. She individualizes treatment for healing and health maintenance, focusing on: chronic illness, pain management and women’s health. Jamie also provides care at a community acupuncture clinic in the Mission District. You can learn more or contact Jamie by visiting her website at JamieLieber.com.

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7 Simple Steps to Better Health Now!

SFWJ — Mon, 25 Jan 2010 12:31:52 +0000

One of the biggest downfalls of dieting is taking on TOO many changes at one time; over-committing yourself. Completely changing everything all at once when it comes to eating, exercise, and self-care habits is a losing formula.

By Kristin Hoppe, BS, NC, Certified Nutrition Consultant

Kristin Hoppe

I have tried this time and time again in my own life with results that have never been lasting. New habits are hard to make and old habits are hard to break.

You survived the holiday season and now it’s time to focus on creating new habits that will sustain you throughout the year!

The Secret to Sustainable Success is…
Making Small Changes Slowly Over Time

Committing to small changes until they become second nature before taking them a step further… ensures habits that become permanent fixtures in your life.

In addition, it is important to remember to have compassion for yourself; we are human after all. Sometimes life does not go according to plan and you may be thrown off track. Remember tomorrow is a new day and small steps will lead you down the path to better health.

What Simple Steps Can You Take Now?

1. Eat Breakfast: And better yet, a protein-rich breakfast. It really is the most important meal of the day.

2. Drink Water: Keep a refillable bottle of water at your desk and drink throughout the day. Aim for 8 cups.

3. Breathe Deeply: Before reaching for that co-workers candy bowl breathe deeply and ask yourself, are you really hungry or just needing a break from your work?

4. Eat Veggies: Start dinner with a small salad. It’s a great way to get in your veggies and fill you up on the good stuff.

5. Practice Mindful Eating: Turn off the TV and computer to eat your meals. Chew your food.

6. Move Your Body: A 10 minute walk during lunch is a great start.

7. Experiment: Try 1 new vegetable, food, or recipe every week.

Choose 1 or 2 steps to master and then look for more steps to take. The small changes will add up and before you know it, you will be feeling and seeing the results.

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5 TIPS FOR BEATING THE HOLIDAY BULGE!

SFWJ — Wed, 16 Dec 2009 13:23:01 +0000

It is that time of year again. A time where holiday parties are abundant, celebrating is in full force, and overindulging is easy to do.

By Kristin Hoppe, BS, NC, Certified Nutrition Consultant

Kristin Hoppe

It’s important at this time of year to take stock in what nourishes you in life.

Visiting with family & friends and celebrating life can feed your soul and make it seem as though the overindulgence is worth it.

Since these temptations are inevitable, here are some simple strategies to avoid packing on the pounds during this time of holiday cheer.

1. Drink at least 8 glasses of water per day. A client of mine recently returned from a holiday family visit, where she had no healthy food choice options. What saved her? WATER! It helps purify, gives energy, and re-hydrates from too much sugar and refined carbohydrates.

2. Don’t go to the party hungry! Always have a healthy snack or meal before going out to the holiday party where you know you will be tempted. If you go hungry, you may not be able to control yourself!

3. Eat it only if it is worth it! Make the most of your calories. Why waste them on less than extraordinary food? Your belly and hips will thank you later.

4. Eat a protein rich breakfast. Yes, it is the most important meal of the day. Skipping breakfast will sabotage your entire day and result in strong cravings you may not be able to control come time to look at that buffet table.

5. Try sparkling water with lemon or lime instead of that sugary sweet cocktail. Trust me, they will never know… If you must have a drink, stick to red wine, and have it instead of dessert.

Keep Breathing!

And finally, a bonus reminder to keep breathing! Holidays can be stressful, and focused breathing will bring you back to center and deepen your ability to listen to your body for what it truly needs. Is it really that Christmas cookie you want or is it something else such as time to relax and connect with a friend? Your breath will give you the answer.

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