Tips to Avoid Holiday Weight Gain

5 Quick Tips for Avoiding Holiday Weight Gain and Related Back Pain

By: Sylvia Marten

The relationship between weight and chronic pain is well-established, with patients who are overweight or obese likely to suffer related back pain.

Of course, with Christmas just a week away, the holiday season is a time that many people put on a few extra pounds, which can be an issue of concern for not only chronic pain sufferers but pain-free individuals.

To better the chances of avoiding weight gain and related pain in the wake of Christmas parties and New Year’s celebrations, indulge in these helpful tips:

1. Exaggerate Just How Negative Those Appetizers Are

A recent study in the Journal of Consumer Research noted how playing a trick on the mind can help those people worried about weight gain avoid giving in to tempting food.

According to the study, consumers with strong dieting goals exaggerated the amount of calories in the complementary cookies, which were then considered detrimental to weight loss and avoided.

Now if you are concerned about what one or two handfuls of pigs in a blanket at your company Christmas party may do to your weight, simply overestimate how bad they are for you.

If these tactics do not work, make a concerted effort to moderate your intake of unhealthy holiday appetizers and other fattening foods.

2. Never Show Up to Christmas Parties Hungry

Whether attending holiday parties involving family, friends or coworkers, the number-one cardinal sin is showing up hungry, which may cause you to overcompensate and stuff your face with delicious but unhealthy food.

Rather, be sure to eat your normal three meals on the days of these big get-togethers. In fact, you may even want to have a healthy snack, such as fruit, prior to leaving for the party.

3. Avoid Calories, Including Too Much Alcohol

Avoiding foods that are high in calories is often a major goal of weight control.

Sorry to burst the bubble, but this means alcohol as well, with the average alcoholic drink containing

anywhere from 150-200 calories and just 2 or 3 drinks often equivalent to regular daily caloric intake levels.

If you can, limit the alcohol or wine and drink plenty of water. Furthermore, try to fill up on healthy foods like carrot sticks, celery and other fruits, without having to dip them into dips, which are often high in calories.

By filling up on healthy fruit and vegetable appetizers, you will be better prepared for a moderate meal at your holiday party than an all-you-can-eat (and drink) buffet.

4. Exercise Daily Rather Than Waiting for January 1st

A lot of people are resigned to the "fact" that they are going to gain weight during the holidays, and that there’s nothing they can do in the meantime.

Don’t fall into this trap!

If you exercise daily, try to boost your routines anywhere from 15-30 minutes extra during the holidays, which will allow you to compensate if you do tend to eat a little more than expected during this time of the year.

If you are not a regular exerciser, today’s a perfect time to start. There are plenty of activities that you can do, from walking around the block in the morning to running on a home or gym treadmill to engaging in simple stretching exercises.

Sure, your New Year’s resolution may involve getting more exercise to lose weight (and even reduce pain).

But if you're like most people, New Year’s resolutions are meant to be broken.

Why not put yourself ahead of the curve and start an exercise program before the New Year? Perhaps you’ll get into a groove and make exercising an everyday part of your life.

5. Resist Being a Taste Sampler

If you are cooking on Christmas Eve or Christmas Day, avoid being a test taster.

Testing out how all sorts of food taste can throw off your normal diet, and leave you hungrier than usual.

In a similar light, simply attending holiday parties may leave you feeling as if you are a part-time food sampler.

To avoid this potential trap, take your mind off food by having some fun (after all, that’s what parties are meant for). Engage in riveting conservation with a coworker. Dance with your significant other. Play with your younger cousins, or nieces and nephews (trust me, they’ll keep you active and likely have plenty of new Christmas gifts to show you).

With all that said, best wishes to you and yours on a safe and healthy holiday season.

Source article

Enjoy the holiday season!

Dr. Heller 

Photo courtesy http://www.publicdomainpictures.net/view-image.php?image=1606&picture=gingerbread"
by Petr Kratochvil

Better "Junk Food" Snacks

I don't know that I would say that their suggestions are "good for you", but these are definitely better choices if looking for a junk food fix.  As with any foods, moderation is the key.  Enjoy!

Dr. Heller

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5 Junk Foods That Are Good for You

All junk foods have the reputation for being — well, junk — but some are actually good for you. Are there really junk foods you can eat without feeling guilty? Yes. Some foods that have been put under the "junk" label or "no-no's" for the health conscious deserve a second look. Keep reading as Newsmax Health searches out foods that you can enjoy tonight ... without guilt. 

• Beef jerky. Although beef jerky has gotten it's "bad" food label due to preservatives, it's actually loaded with protein. As an added bonus, it won't raise insulin levels, making it an ideal snack. And while it's true that some beef jerky is loaded with both preservatives and salt, you can find all-natural versions that have no preservatives and less salt. You can even find brands made with grass-fed beef (instead of grain), which will give you a bonus of heart-healthy omega-3 fats.

• Chocolate. Numerous studies have shown that dark chocolate (which contains at least 60 percent cocoa) is rich in antioxidants called flavonoids. German researchers found that eating only one square of dark chocolate a week lowered the risk of heart attack and stroke by 39 percent, and another study found that people who ate the equivalent of a small chocolate bar each week reduced their risk of dying following a stroke by 46 percent. Among other health benefits, chocolate has also been found to lower blood pressure, reduce stress, fight wrinkles, and boost mood. 

• Popcorn. Popcorn, which is actually a whole-grain product, is packed with antioxidants called polyphenols. A study at the University of Scranton found that popcorn — based on the average American diet — has more antioxidants than most people eat in a day. Just avoid popcorn loaded with butter and other oils and choose air-popped corn, which has only 30 calories a cup. "Popcorn may be the perfect snack food," said Joe Vinson, a chemist at the University of Scranton. “It’s the only snack that is 100 percent whole grain.” 

• Beer. An Italian analysis of 16 studies found that people who drank about a pint of beer daily reduced their risk of heart disease by 31 percent. Also, beer is high in silicone, which helps prevent bone loss and may even help rebuild bones in younger men and women. Researchers at Tufts University found that beer drinkers had a higher bone density than those who didn't drink. Warning: Don't tuck into a six-pack. Both studies found that people who overindulged increased their risk of both heart disease and bone loss. 

• Chips. Baked chips, whether potato or corn, don't have any added oil and are often made from whole grains, which are great for heart health. They also often contain added spices, which zap up the taste and are also great for your health. Baked potato chips are good sources of potassium and vitamin C, and corn chips contain phosphorus, manganese, vitamin B6, and vitamin E.

Newsmaxhealth.com  Monday, August 27, 2012 4:25 PM

Squash: for your health

Pumpkins and squash dishes are not just for family, holiday dinners anymore. 

New studies indicate that squash could be an important part of your healthy diet as reported in a UPI release.

“Squash includes both winter and summer varieties, some examples include, zucchini from the summer and butternut, buttercup, acorn, pumpkin and kabocha from winter,” Phil Lempert, a food industry analyst, trend watcher and creator of supermarketguru.com, said in a statement.

Although squash is mostly starchy carbohydrates, studies show it also has antioxidant, anti-inflammatory and anti-diabetic properties.  Squash is classified as a fruit, but many consider it a vegetable for cooking/meal purposes.  

Squash contains vitamin C, potassium, fiber, manganese and folate, omega-3 fatty acids, B vitamins and copper.   Sqaush also contains carotenoids, including lutein, zeaxanthin and beta-cryptoxanthin, which give many squash its signature orange color and are good for eye health.

Even though it taste best in a pie with whipped topping or ice cream, for full health benefits you might consider baked squash, or sautéed or diced squash on a salad through the rest of the year.

For your better health,
Dr. Heller 



Image courtesy of nuchylee / FreeDigitalPhotos.net

Beware of Soda Consumption

According to the National Soft Drink Association (NSDA), consumption of soft drinks is now over 600 12-ounce servings (12 oz.) per person per year. Since the late 1970`s the soft drink consumption in the United States has doubled for females and tripled for males. The group with highest consumption is males between the ages of 12 - 29; they average 1/2 gallon a day or 160 gallons a year.

 Doctors, nutritionists and health clinics urge us to take control of our soft drink consumption to improve our health. It is highly recommended that each of us drink 6-8 glasses of water each day to keep your body well hydrated. Proper hydration of internal organs enables them to function properly, removing waste and toxins from the body. Hydration of the skin keeps it with good elasticity and will help keep you looking younger longer. Water is the best way to quench your thirst and keeping your body healthy.

 The graphic below shows the numerous negative impacts of soft drinks on the body.  If you have difficulty reading the graphic simply hold down the "ctrl" key and tap the "+" key" to zoom in.

Gluten Free Living

It seems that every year I learn of more people with Celiac disease also know as gluten enteropathy or gluten intolerance.  If you have difficulty tolerating gluten, you may experience chronic diarrhea, bloating in your abdomen, consistent weight loss, pain in your bones or a feeling of weakness.

A gluten-free diet is essential for people with Celiac disease, whose small intestine becomes inflamed after eating gluten containing food. It is believed that one in 133 Americans have Celiac disease.   I personally feel that the rise in occurrence of this condition is due to the repeated assault of our body's systems.  The indiscriminate use of antibiotics, the presence of hormones and pesticides in our food supply, the exposure to genetically modified foodstuffs among others.

Your doctor may suggest a gluten-free diet if you demonstrate that you have intolerance to gluten, or if your immune system reacts when you eat foods containing gluten.  A gluten free diet is not without its challenges since the major culprit is wheat products.  Wheat flour is found in the vast majority of our foods.  Read packaging labels, it is a real eye opener.

So what can you do if your doctor has told you or you just suspect that maybe you might have gluten intolerance?  This brief article gives some simple, basic suggestions to Going Gluten Free.

Until later!

For your better health,

Dr. Heller

Chiropractic and Urinary Incontinence

Urinary Incontinence May Improve

With Chiropractic Care

NEW RESEARCH SHOWS
 

81% of chiropractic case showed improvement

Comparatively, 50% improved with pharmacological trials.  

Urinary incontinence (UI), occurs when there is leakage of urine that is involuntarily. It affects 4 of 10 women and 1 of 10 men during their lifetime, and about 17% of children younger than 15 years.

In a survey of 2,500 women aged 55–95, 64% reported that urinary incontinence was of great concern to them, but only 25% perceived that it was being adequately addressed by their healthcare providers. Urinary incontinence was associated with poor quality of life, poor self-rated health, social isolation, depressive symptoms, decline in instrumental activities of daily living and out-of-pocket expenses. The majority of older women with urinary incontinence remain under-treated. 

Based upon the prevalence of urinary incontinence in our population and the conclusion that the vast majority of the population is being under treated, the public must take an honest look at treatment choices.
 
In this study of 21 patients, that were followed for 6 years; in 48% of the case, the UI symptoms resolved totally, another 33% considerably improved and a further 19% slightly improved. That equates to 81% of the case studies showing improvement with urinary incontinence with chiropractic care. Comparatively, the authors reported that only 50% improved with pharmacological (drug) trials.  

Chiropractic, based upon the study results shouldn't be considered an alternative choice, but the first line of care with no side effects to consider from medications.
 
Contact our office for more information.  

For your better health!

Dr. Heller




Full article can be found at:  http://www.uschiropracticdirectory.com/index.php/chiropractic-research/item/352-chiropractic-care-improves-urinary-incontinence-a-6-year-study
 

How Safe Is Your Elderly Family or Friend On The Road

Being independent is one of the greatest joys for the elderly.  Being able to drive an automobile to get out in the community gives one a great sense of independence.  We must realize though that there will most likely come a time when an individual's health and ability makes their time behind the wheel hazardous not only to themselves but those they share the roadways with.  Statistics show that older drivers are more likely than younger ones to be involved in crashes, according to the National Highway Traffic Safety Administration (NHTSA).

The site, agingcare.com,  can give you some tips on what to watch for with elderly family, neighbors and friends that may indicate that they should no longer be driving.  The site also gives some suggestions on how to approach and address an elder who's driving habits may be hazardous.

Stay safe,

Dr. Heller