November 29, 2022
I have some simple tips for Nutrition, Health, & Wellness that Can Help YOU Cope and/or Reduce STRESS during the upcoming holidays and the Winter Season!
First, being Healthy is a decision. This sounds easy; however, having the right mindset can be difficult.
I have discussed the importance of sleep for the last few weeks……..
Here are some other Wellness tips to keep in mind:
- Plan & set meaningful goals – Plan your time to avoid the holiday chaos. Set your goals, so they are achievable and do not cause more stress. It’s about progress and not perfection.
- Three types of Stress:
- Stress is chemical – Increased Cortisol can increase heart rate and blood pressure and slow digestion.
- Nero-Biological Stress – the stressors that impact the body’s ability to participate in daily activities, including illness, disability, or injury.
- Emotional Stress – The normal reactions to everyday life. Worry, fear, anger, sadness. This negative effect can cause anxiety which can cause cardiovascular and hormonal changes.
- There are 100s of DIETS. The perfect diet is eating the best for you, your lifestyle & activity level throughout the phases of your life. As we age, we have to make changes according.
- It’s about the WHY, WHAT, HOW, WHO,
WHEN, WHERE you eat. Be a mindful eater. The HOW you eat is more important than the WHAT.- We eat to nourish our bodies.
- Get your metabolism going early in the day to fuel your energy for the entire day.
- Tune into your internal signal when you are full
- Put your fork down and breathe between bites.
- Chew your food with all your senses and enjoy the experience.
- Drink more water – to hydrate, decrease cravings and increase energy and fullness. Flush out toxins and slows down signs of aging.
- Eat like a Queen at Breakfast, a King at Lunch, and a Pauper at dinner = Meal timing (digestion)
- We eat to nourish our bodies.
- Remember The Magic Plate:
- 1/3 Vegetables
- 1/3 High-Quality Protein
- 1/3 Nutrient Dense Starch (Grains or Veggies)
- 1-3 TBSP of High-Quality Fats – Olive oil, avocado.
- Think of it this way: Food consists of four main components, PROTEIN, FATS, CARBOHYDRATES, and WATER. So, if you take out fat, it will cause you to overeat. Manufacturers usually will substitute sugar for fat.
- The Key to Success:
- Flexibility: Allow The Magic Plate to be a template to shift and change according to your body’s wisdom.
- Animal-based protein: Measure with the size of your palm hand. Lean, high-quality protein is still the best and easiest way to get the right amount of protein. Beware of highly processed plant protein and other protein sources; you will have to eat more.
- Eat until satisfied: Take your time and eat so you are only 80% full. Your brain will catch up!
- Stay Empowered – Content to your “Why” you are on this wellness journey. Stay excited and proud of your choice.
- Have Fun – Be Kind to Yourself! Focus on what you can have and not what you can’t. Eating healthy is not about deprivation, boring or bland foods. Celebrate the flavors, textures, colors, and positive feelings that arise from choosing good foods for you!
Until next week, when we talk about beating the winter blues, enjoy your Holiday get-togethers by honoring your fullness and trusting your gut’s intuition by Trusting Your Truth.