December 17, 2024

Naughty or Nice? Tips To Balance Your Diet Over The Holidays

When celebrating the most wonderful time of the year, it’s tempting to throw caution to the wind and indulge in decadent sweets. “Life’s Too Short!”, Right? While this mantra can be healthy overall, giving into our “naughtier” side too often will eventually catch up with us in the form of more visits to the doctor’s office.

Did you know that when we have sugar – sweets, fries, pizza, cocktails – our immune system is decreased by 50% for 5 hours?

High blood sugar adds stress to our body and makes nearly every system work harder, especially our white blood cells, which makes our immune system weaker and less effective. High blood sugar also triggers a protective immune response called inflammation, which triggers our immune system to work harder.

Constantly challenging our immune system with poor choices weakens our immunity and more susceptible to illnesses like:

Respiratory tract infections
Influenza (flu)
Pneumonia
Urinary tract infections
Skin infections.
Longer to heal or recover from illnesses, cuts, and wounds.

Don’t wait until you feel lousy (or your doctor scolds you) to lower your blood sugar. Here are a few tips to keep your immunity high and illness at bay

The 20-second rule & A Brauer Christmas Story

If you want to change a behavior, scientists say make it easier or harder to perform it. In the decision-making process, 20 seconds can make or break a new habit.

For example...Every year, one of Steve’s fave holiday decadence is a big tub of Kansas City’s (crazy addictive) Topsy’s popcorn. We used to eat it nonstop, handful after handful, and I always felt awful afterward. Since it’s one of my naughtier triggers, the tub is not allowed inside the house. It stays in the garage. Every time Steve wants some, he walks into the garage, shovels it into a bowl, and leaves the tub outside. Food frenzy averted!

To avoid binging, make it 20 seconds easier to eat healthy by keeping healthy snacks easily accessible: nuts, fruit, hummus, and pre-cut veggies. A combination of protein with a healthy carb (fruit) will help keep stomach cravings at bay.

Master the art (gift) of mindful eating. Do you find yourself apologizing for eating so slow and forcing friends to wait longer inbetween courses? Stop apologizing! In fact, they should be thanking YOU.

If you are a fast eater (like me), slow down and try practicing the art of mindful eating. Paying more attention to your food and the energy around you is a great way to avoid overeating, since it helps you to recognize when you’re full.

Mindful eating tips:

Consider the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it
Notice how the food looks, tastes, smells
Don’t use food as a coping mechanism. If you’re feeling stressed, bored, or lonely, it’s tempting to reach for food for comfort. Try finding other ways to cope with your emotions, like exercise, spending time with friends, or listening to music.

Savor the experience of dining out. Allow yourself to enjoy good food and savor it, rather than overindulge in it. People forget what the whole eating experience is about — sitting with friends, enjoying your time together, and relaxing.

Eat slowly. According to Susan Moores, RD, a spokeswoman for the American Dietetic Association. “It takes 15-20 minutes for our brain to signal our stomach that it’s full, so take your time when eating.

Don’t go hungry to “save up” for a big dinner out. “Saving yourself backfires — you usually end up eating way more than you would have if you ate normally throughout the day,” says Moores. “Have a little bite to eat before you go out to take the edge off your hunger, and then simply enjoy good food when you go out.

“Start with a salad. Eating a salad before meals helps flatten blood glucose spikes and curb appetite.

HIIT Exercise is like adding a SWAT team to your immunity system

With colder weather brings flu season, and we can all use more good guys to help us fight against disease and illnesses. I am happy to lead the charge!

Did you know that infusing a regular dose of High-Intensity Interval Training (HIIT) is like adding a SWAT team to our immune-fighting squad?

All exercise is good, but when it comes to raising our immunity, low-intensity exercise (walking, Pilates, Yoga) is like having a small police force. It can help to protect us from some threats, but it may not be enough to defend us against more serious threats. HIIT exercise is like having a larger, well-trained police force. It helps to strengthen our immune system and make it more effective at fighting off infections.