Eating Better for the Holidays

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As the holiday season draws closer, one of the hardest ways to maintain your healthy lifestyle during this time of year is to eat right. Even if you have been doing great on your diet, the holidays can still lead to overindulgence and weight gain. One of the reasons for is this is that food seems to be extra plentiful during celebrations with plates and plates of delicious goodies. Plus, the majority of food served during the holidays is usually loaded with fat, calories, and sugar. If you are not careful, your health can suffer.

In order to stay healthier over the holidays, here are some tips for eating better:

  • Make Wise Choices – Instead of reaching for things like pie, stuffing, gravy, eggnog, bread pudding, and ham or beef, choose healthier options like turkey, chicken, fresh salads, and steamed vegetables. It’s OK to have some holiday treats, but it is important to choose your calories wisely. Keep track of your calories as much as possible so you know how much you are eating.
  • Bring Your Own Food – During many holiday celebrations, there is often not many healthy choices. By bringing a healthier dish of your own, you can give yourself and others that option. Plus, there are plenty of traditional recipes that can be modified in order to be healthier.
  • Control Your PortionsSmaller portions allow you to sample many different foods while keeping the amount of calories down. Also, it is best to chew your food slowly and take small bites to avoid overindulging. When you are done with your meal, it might be helpful to leave the room in order to keep from going back for more.
  • Avoid Excessive Alcohol Consumption – The holidays are notorious for alcohol but alcoholic drinks are high in calories and have hardly any nutritional value. Plus, it dehydrates your body. Practice moderation, if it is impossible for you to avoid alcohol then try and drink a glass of water in between drinks. But the safest bet is to stick to plain water and your body will thank you for it.
  • Stay Active – Moderation is critical when it comes to eating over the holidays but so is staying active. Keeping exercising regularly and get moving!

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Combining Proper Nutrition and Portion Control for a Killer Combo

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So many health experts out there focus on what you should be eating on a daily basis. As a result we tend to focus on the “what” in terms of proper eating, but an aspect that gets lost is often the “how”. We have heard it before that we need to be eating smaller meals more frequently throughout the day, but how do you make this happen and ensure proper portion control and combining all the right foods?

It takes good planning and a focus on the right way of eating combined together. So as you plan for your mini meals all day long it’s not just about eating the most nutritionally sound foods, but also ensuring that they are dished up in the proper amounts. Though this may sound like a lot of effort you tend to fall into it without any problems as you move forward. You will learn what a proper portion of food looks like and more importantly how to get the most out of your eating with every single meal.

Making Every Bite Count

This effort really focuses on the fact that there is no more mindless eating. There is no more standing up and eating or picking at food on the run. This means that you savor the taste of your food and ensure that you are truly getting something out of your meals. So every bite that you take should be accounted for and therefore give you some real value as well.

You can achieve this by combining food groups wherever possible. Not only do you ensure that you get everything that you need in a day in terms of nutrients, but you tend to create really powerful combinations as well. Think of how great a mini meal of an apple with peanut butter sounds. This incorporates a fruit, lean protein, and even fiber and it’s a very manageable portion. Start to focus on this philosophy and you are bound to come up with some combinations that you love and that are so good for you at the same time. That’s how you make every bite taste good and work for you at the same time!

Planning Ahead for the Best Meals

You can’t possibly get the most out of your meals if you don’t plan for each and every one. If you leave things to chance then you are inevitably going to cheat or give into your temptations or hunger pangs. So the more planning that you put forth the more health conscious foods that you eat and the more that you practice portion control overall.

You want to be searching for healthy recipes all the time from trusted resources. You want to make your grocery shopping really work for you. It’s also worth nothing that you must also ensure that every single meal that you eat is carefully crafted and put together with thought. You may need to actually portion your food at the beginning but you will eventually learn to eye things and give yourself what comprises a serving size. Planning ahead becomes part of your life and ensures that every single meal works for you and not against you.

Being Mindful of What You Eat….and How You Eat It

The more that you think about portion and nutrition, the more that you are going to be aware of what you are eating. This means that you won’t be tempted to eat the remaining food off of your kid’s plate. You won’t be as apt to cheat because you know that even a little cheat means extra calories that you don’t need. You will really learn to embrace what a well planned mini meal can do for you.

When you give proper thought to the food that you eat and the portion that you eat it in then you are practicing the most important aspects of healthy eating. This is a combined effort and you soon see that it’s not just about getting proper nutrients out of food but getting them in the proper amount. So think of how eating well and portion control can fit into your life and how you can get started with these concepts today.

 If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Nutrients and Menopause

It’s important for women to stay healthy during menopause. More and more women are taking control of their nutritional health by incorporating natural products into their daily regimen. Eating right and choosing proper supplements for nutritional insurance are extremely important.

According to the North American Menopause Society, the majority of women experience menopause at about age 51, but it can occur as early as the 30’s or as late as the 60’s.

Common Signs of Menopause Include:

  • Hot flashes
  • Night sweats
  • Personal dryness
  • Irregularity in menstrual cycle
  • Mood swings
  • Irritability
  • Fatigue
  • Sleeplessness

Vitamin A

Women who experience heavy menstrual bleeding and dryness of the skin, benefit by taking Vitamin A supplement. Natural food sources of Vitamin A include carrots, spinach, watermelons and goat liver.

Vitamin B6

This vitamin plays a critical role in the manufacture of serotonin which is much required during menopause. Vitamin B6 levels are found to be low in menopausal women. This vitamin also helps fight and decrease insomnia and irritability, which are typically menopausal symptoms. It may be a helpful addition in treating menopausal symptoms.

Vitamin D

During menopause, there is an increased need for calcium as the estrogen levels are low. Vitamin D promotes the absorption of calcium from the intestines. Hence, it is functional in preventing osteoporosis. The best way to get an adequate quota of Vitamin D is to take a walk in the sun, eat fish oils and fortified cereals rich in Vitamin D.

Vitamin E

The chemical activities of this vitamin are not clearly verified, but it is believed that it may relieve menopausal women of hot flashes and depression. Vitamin E is an antioxidant that helps douse the destructive effects of free radicals. It is also good for skin and prevents wrinkle formation. Foods rich in vitamin E are leafy vegetables, nuts, vegetable oils and whole grain cereals.

Magnesium

This mineral when taken with calcium helps calm the nervous system. It also helps protect the bones by promoting better calcium absorption.

Water

Water plays many roles in keeping you healthy. It helps to digest food so you can absorb the nutrients you need. It gives you an important source of minerals like magnesium and calcium. Water moistens mucous membranes and lubricates the joints and cools the body through perspiration. Drink 10-12 glasses of water, watery soups and vegetable broths.

Menopausal symptoms are precipitated by hormonal decline. So what does it make to arrive at a healthy menopause? A nutrient dense diet, an intake of vitamins, physical exercise and a positive mental attitude. If you want to prepare for it well in advance, begin early in your thirties and you will find yourself ahead of the game.

  • Health Alert
  • Go easy on the salt.
  • Limit your caffeine and sodas.
  • Don’t smoke
  • Limit alcohol
  • Watch the spicy foods.
  • Alcohol, caffeine, salt and spicy foods can all trigger hot flashes and worsen their intensity.

If you are in New York City and interested in joining an all woman’s boot camp  please visit  NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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Eating Right Using Color as Your Guide

 

We hear it all the time that we need to eat better. For some of us that’s a challenge as we already feel as though we are pretty healthy eaters. No matter what your starting point is, there are always ways to improve. Though it’s important for everyone, women in particular need to focus special attention the ways in which they eat. They are more prone to certain health conditions and can use proper nutrition to help them prevent disease down the road. That being said, your healthy options may be all in what colors of food you are choosing.

Try Color Groups Too

There is much in the news about proper nutrition. We understand that to eat right you need to choose the right food options from each of the food groups. We learned about the food pyramid early on in our lives and chances are that we go to great lengths to ensure that we are making the right choices from each of them. Have you ever considered making the right choices from the color groups though? The latest news is that the more colorful the food the better. This doesn’t apply to foods that are enhanced with food dye, but rather in including plenty of fruits and vegetables with deep rich hues.

When you choose options that are rich in color you are giving yourself some important nutrients. Experts say that the richer the hue, the more nutrients contained within that fruit or vegetable. When you go for very colorful options you are getting powerful antioxidants, vitamins such as Vitamins C and E, and even minerals in the process. We look to food to fuel us but we should also be gaining some nutrients that can help us in the bigger picture of our health.

Like the Sight of What You Eat

Try choosing foods from each color group such as blueberries (Blue), tomatoes (Red), yellow peppers (Yellow), carrots (Orange), kiwi (Green), and even white nectarines (White). You can have fun with working towards proper nutrition in this way. Since they say we eat with our eyes before we ever take a bite, we are able to really focus in on and enjoy the vibrant colors before us. This will not only make the food more inviting, but also ensure that we choose the foods that are better for us by nature.

This is a different way of eating but it doesn’t have to be difficult. Just try incorporating one colorful fruit or vegetable into every meal. Start small and then build up, you will likely find that you get creative with it and mix in new options or make big salads with various offerings. This can be a fun way to eat and a nutritionally rich one too! Rather than opening up a bag of chips or a box of crackers, you will eat what your eyes enjoy the sight of. So you are eating fewer calories and enjoying more food—it just so happens to be good for your health too! So if you need a change up in your diet, try some colorful eating and see how much better you feel.

If you have any questions regarding nutrition, contact Stacy Papakostas at NYC Adventure Boot Camp.

If you are in New York City and interested in joining an all woman’s boot camp or fitness boxing classes please visit NYC ADVENTURE BOOT CAMP, mention that you found us through our blog for and extra 15% off a membership. Come work out like a GIRL!!!

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