3 Tips For Enjoying Holiday Parties Without Overindulging Guilt

Inevitably all will be making the rounds this holiday season to visit friends and relatives.  Undoubtedly everyone we visit will have the traditional spread of delicious foods that will tempt us into overindulging on the many treats available.

Anyone can still enjoy holiday parties and refrain from consuming too many high-fat foods and drinks. 

Here are some tips to help your refrain from overeating:

1. Before going out to any holiday party, have a small snack and plenty of water.  The old saying: Never food shop when you’re hungry?  Well, the same applies to holiday parties.  While you may have been dieting over the summer months in preparation for the upcoming holidays, still maintain whatever diet plan you are on by simply heading straight for the veggie platter.  Avoid heavy desserts and substitute water for cola and punch.

2. Utilize the same portion control used in the diet plan.  If attending a sit-down holiday fare, odds are there will be a tempting spread of fine foods and desserts. Although you may feel you deserve a treat of a creamy dessert, choose one that is the lesser of two evils.  More often than not, hosts will have plenty of food to enjoy that will not play havoc with a waistline.

3. Stick with salads and low fat dressing, put aside the stuffing and utilize a small plate.  While it will be difficult, you can enjoy holiday parties as well as anyone else.  After all, you have been dieting for quite some time and probably know how many calories each menu contains. 

Today, more holiday preparation is geared towards low fat meals and the preparation of these meals offers a wide variety of healthy alternatives than the more traditional heavier meals used to.

The holidays are a time for family and friends to get together and enjoy each other.  Utilizing portion control will help you enjoy the feast while also alleviating the pangs of guilty feelings afterwards.

You have made the commitment to exercise regularly and settle into a healthy lifestyle. It is not always easy to keep up with working out on a regular basis so providing yourself with an energy boost prior to your workout will make the workout go more smoothly, you will feel better, and therefore, are more likely to keep it going.

There are many perfect fuel foods for energy boosts and muscle repair, but women’s bodies are different than men’s. Here are just five of the best fitness fuel foods you should be eating before a workout.

Yogurt: Yogurt gives you an energy spike perfect for before a workout and it is easy to digest. It is pre-workout food at its best.

Cereal: Fuel up with whole grain cereal and fat free milk. It will give you more energy for a better and longer workout.

Oranges: One orange has all the vitamin C requirements for the day and they are portable, perfect for eating on the go. Being rich in vitamin C means they help repair muscle tissue after a workout.

Ground Flaxseed: Flaxseed is fiber packed and a daily dose of 1-2 tablespoons is all you need. Toss it into your cereal and you won’t even notice it is there, it cannot get any easier than that.

Bananas: Bananas are high in potassium, which you need to replace fluids lost from sweating. The carbohydrates in bananas also provide an energy boost to sustain a good workout.

Super charge your workouts with a little fitness fuel beforehand and you’ll find yourself having more energy for a longer and better workout. It will not take long to see the results in the mirror.

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Mom2Mom Magazine, http://www.mom2momlounge.com is an online magazine written by moms, for moms. Find mom-relevant issues, insights, product reviews, fun ideas, fashion and beauty, family travel, health, recipes, WAHM’spirations, humor and more.  Each issue is filled with realistic, quick and easy reads that matter to Moms.

6 Benefits of Using Coconut Oil

We’ve all heard of coconuts, but you may or may not have heard of coconut oil. Usually we get coconut dried, shaved, and thrown on a cream pie. But when we just eat the dried flesh of the coconut, we’re missing out on the best part. Coconut oil was once used regularly for cooking, but has now disappeared in favor of oils containing unsaturated fats.

Here are six benefits to consider when choosing to cook with coconut oil:

*It lowers cholesterol. We’ve always been told to avoid saturated fats because they raise your cholesterol. This is the primary reason coconut oil, which is mostly saturated fats, has been used less and less recently. However, coconut oil has been shown to help metabolize cholesterol faster, reducing overall levels. A study was done in a culture where coconut oil was used on a regular basis. When these people were moved to a different area and their coconut oil intake dropped, their cholesterol levels got much higher.

* It can keep you young. Coconut oil lowers cholesterol because it stimulates the thyroid gland. When the thyroid works properly, it uses cholesterol to make chemicals that are vital for preventing disease and keeping you from aging.

* It can help you lose weight. As I already mentioned, coconut oil helps improve thyroid functioning. Improper functioning of the thyroid is a major cause of obesity. Cultures that use more coconut oil have less incidence of obesity.

* It can prevent cancer. Increased thyroid function has also been shown to reduce the incidence of cancer. Studies have shown the occurrence of cancer to be lower, and in some cases nonexistent in areas that rely on saturated oils. They have also shown that the number of cancer cases increases with the addition of unsaturated oils to the diet.

* It can prevent infections. Coconut oil has been found to contain 40% lauric acid. This is a fatty acid that is found in breast milk. The body converts it into a substance that fights bacterial, viral, and protozoal infection in infants. When your body has these chemicals, your immune system does less work and you stay healthy.

* It can lead to fewer health problems. Coconut oil has been used in tropical areas and even modern cultures for many years. Only recently have people started switching to unsaturated oils for cooking. In areas that have made this switch, obesity, high blood pressure, cancer, and other problems have increased. Cultures that still use coconut oil have fewer of these problems.

As you can see, switching to coconut oil for your cooking needs is a great decision. It can help you live longer, and look and feel better. So why not go buy some coconut oil today?

 

Healthier Alternatives to Coffee 

Ready to kick your coffee habit? Making the decision to give up that regular morning cup of coffee can be difficult. Thankfully there are healthier alternatives that can still give you that morning pick-me-up without the negative side effects. As you might have guessed, tea is a popular alternative to coffee. The caffeine in tea does not bind to your system the way coffee does which allows it to move through your body more efficiently.

Black tea tends to have the strongest flavor and the most caffeine of all teas. This rich tea has plenty of antioxidants and flavonoids which help prevent heart disease and strokes. The flavor of black tea differs from spicy and nutty to flowery and fruity. Some of the most popular black teas are Darjeeling and English Breakfast.

Green tea comes in many varieties and is high in nutrients and minerals. Specifically this tea contains Vitamin C and fluoride which helps strengthen our immune system and bones. This tea has a subtle bitter flavor that has slight grassy hints of the fresh plant.

Yerba Mate is widely consumed by South Americans as a healthy alternative to coffee. This non-caffeinated tea has plenty of vitamins and minerals along with saponins which are phytochemicals that are known to boost the immune system. Yerba Mate has a refreshing sweet and spicy flavor.

Rooibos is a non-caffeinated red tea that energizes and is a great thirst quencher. The flavor is often described as sweet and nutty. It is popular in South Africa because of its high levels of anti-oxidants and its ability to aid in hypertension, headaches and irritability.

Ginseng tea both relaxes and energizes and can be consumed at any time of the day. It is know to enhance stamina and mental alertness. Several vitamins and minerals are found in this tea such as folic acid, niacin, copper and manganese. Adding sugar or honey is recommended as it has a bitter taste.

Kicking your coffee habit might take some time due to the effects of caffeine withdrawal. Slowly cutting back on your coffee dependence by alternating with substitute beverages can help alleviate the symptoms of headaches, irritability and fatigue. Experimenting and evaluating different alternatives will assist your search in a healthier replacement.

About The Author:  Vanessa Lujan is a holistic health educator and massage therapist. She helps others start home based businesses and currently owns and operates, www.glowtopia.com which sells vegetable/soy based candles and all natural bath products.

 

 Natural Vitamin Sources at Home

Foodies and farmers both know it. However, not enough other people are aware that though it is simple to purchase vitamin supplements, for most people it is far better to get our recommended dose of vitamins from natural sources.

Today, many folks do not get enough natural vitamins through their diet, and often those people suffer a vitamin deficiency as a result. Surely you have heard the refrain: eating a balanced, healthy diet is the key to getting the right amount of vitamins into your body.

Some people who adopt special diets may find that it is more difficult to get all of their body’s needs from natural sources. In those special cases, perhaps a vitamin supplement in pill form is a good choice. It can be a bit complicated and time consuming for those people to prepare meals that incorporate all their needs. However, for the vast majority, regular food can easily provide all the nutrition we need.

A key to success in doing so, is to learn about the different types of vitamins, and where they can be naturally sourced. With that knowledge, it will be much easier to incorporate the vitamins you need into your daily diet. Some vitamins are water soluble, and cannot be stored by the body, so they must be replenished every day. Learning about the various vitamins doesn’t take long, and once you do, you will find it easier to find natural sources in many of the foods you already have in your household. Ready? Here are some of the most widely available sources for vitamins:

* Natural vitamin B4 sources can include egg yolks, legumes, organ meats, brewer’s yeast, wheat germ, soybeans, fish.

* Natural vitamin B1 sources can include brewer’s yeast, brown rice, whole grains, organ meats, egg yolk, blackstrap molasses

* Natural vitamin B17 sources include whole kernels of apricots, peaches, apples, cherries, plums

* Natural vitamin B15 sources include brewer’s yeast, brown rice, rare steaks, sunflower, pumpkin & sesame seeds

* Natural vitamin B13 sources include root vegetables, whey in liquid form

* Natural vitamin B2 sources include brewer’s yeast, organ meats, whole grains, nuts, legumes, blackstrap molasses

* Natural vitamin B6 sources can be found in brewer’s yeast, meats, whole grains, wheat germ, blackstrap molasses, organ meats

* Natural vitamin B12 sources can include bananas, fish, eggs, pork, milk, cheese, kelp, organ meats, lamb, peanuts

* Natural vitamin B7 sources include liver, unpolished rice, brewer’s yeast, legumes, sardines, whole grains, egg yolks

* Natural vitamin B13 sources can include root vegetables, and liquid whey

* Natural vitamin B1 sources include brown rice, brewer’s yeast, whole grains, organ meats, blackstrap molasses, egg yolk

* Natural vitamin B9 sources can include root vegetables, dark-green leafy vegetables, organ meats, oysters, salmon, milk

* Natural vitamin B5 sources include salmon, organ meats, egg yolks, legumes, wheat germ, brewer’s yeast, whole grains

* Natural vitamin B7 sources can include liver, legumes, unpolished rice, whole grains, sardines, brewer’s yeast, egg yolks

So you can see there are a variety of ways to get what your body needs. Pill form supplements are not bad; it is simply that natural source vitamins are so much better. You can explore new foods and ways of cooking, and your body will love you for it.

 

 About The Author:  Mary Smith is a writer for various online magazines, and specializes in family health and bath and body themes.

 Seven Myths About Good Eating Habits

Your body can be thought of as a precision machine. It comes with thousands of intricate parts that combine to make an amazingly functional team. Like any machine, your body needs regular maintenance and fuel.

Your body needs to be fueled with the right nutrients in order to run at its maximum capacity. Following good eating habits is important to your overall health, but you also need to be able to sift through the layers of poor information.

Here are seven myths — busted — about good eating habits:

1. “You should work out on an empty stomach.” This is definitely a myth. The rumbling in your stomach is trying to tell you something, and it’s not that you need to dash to the gym. Ignore those tummy rumbles and you’re forcing your body’s engine to run on empty. Always be sure that you have a light snack, such as a piece of fruit, before any physical activity.

2. “Meal replacement bars and drinks are good for you.” Sorry, another myth. Meal replacement bars and drinks can offer a small benefit if you are traveling or in a real pinch, but they are nowhere near the same as eating real food. Vitamins, antioxidants, minerals, fiber, and plenty more is available in fruit and vegetables, and is much better than bars.

3. “Breakfast isn’t important.” Of course, your mother was right about this one. Breakfast is and will always be the most important meal of the day. Eating a healthy breakfast gives your body the supercharge it needs to meet the challenges of the day. Skipping breakfast robs your body of precious fuel, and will leave you feeling tired and hungry all day long.

4. “Low-carb diets provide all the nutrients we need.” Another myth. For temporary weight loss, low-carb diets may work, but in terms of overall good health, they come up short. We need carbohydrates for our very survival, and they start by developing muscle tissue, and storing energy for later use.

5. “Eat what you want, when you want.” If only life were that easy. Just because you’re making some good food choices and exercising regularly, doesn’t necessarily give you license to eat everything you want. Balance is the key. You can’t eat only cheese and no fruit or vegetables and expect to lead a healthy life.

6. “Chop as many calories as you can.” Cutting calories is part of losing weight, but running too low on fuel can harm you, too. Trim those calories gently, aiming for a weight loss of about 1-2 pounds per week. Much more loss than that means you should add some more food to your diet.

7. “Forget soda pop and alcohol.” This one’s true! Good drinking is a big part of good overall eating. Why add to the profits of companies selling sugar water with artificial flavor and color added? Tap water is healthy, and juice and milk are also great choices. Drink small amounts all day and evening long, as much as you can comfortably ingest. (But note that the “rule” of 8 glasses a day is not really based on scientific research, but is another myth that has been repeated millions of times.) Avoid dehydration by sipping frequently.

Good eating habits begin with a solid understanding of proper diet. When you change what you eat, you’ll be taking an important step toward improving your overall wellness. Fuel up and keep your motor running for optimum performance today, and down the road.

About The Author:  Author Sheila Ffloyd writes for several well-known web sites, on health and wellness and health product subjects.