Staying On Track During the Holiday Season

As the weather gets colder and the holidays approach, many people become aware of the extra challenges of staying healthy. Colder weather and snow can make outdoor exercise much more difficult. Additionally, this time of year is typically very busy, with family gatherings, holiday parties, and gift shopping taking up much of everyone’s time. This can make finding time to exercise very difficult. The holiday season is also known for its overabundance of delicious food and large meals, and it’s easy to overindulge. However, there are many ways to stay on track despite these challenges.

Drinking plenty of water is important year round, but can be particularly helpful this time of year. In addition to staying hydrated, drinking plenty of water has the added benefit of helping you feel full throughout the day. This way, you’ll be less likely to overeat during meals or indulge in an unnecessary snack.

Even though outdoor exercise may be difficult in the winter, it’s important to try and get moving in any way you can. Going for a brisk walk is a great way to re-energize and burn some extra calories. There are many online workout routines that can be done inside and require little or no equipment. Try to work in an exercise routine in the morning, before things get too crazy. This way, even if you’re busy in the evening, you’ve gotten your workout in!

The office can be one of the most dangerous places for overeating. Everyone loves bringing in candy and baked goods, and temptations are abundant. Don’t be afraid to indulge once in a while, but be sure to bring your own lunch or healthy snacks so you won’t be tempted all the time. If you know your stomach starts growling mid-afternoon, and you’ve brought your own snack, you’ll be less likely to reach for the unhealthy goodies in the break room. There are even more ideas that can be found at

The holiday season is one of the most enjoyable times of year, and all of the food and treats are one of the reasons it’s so great. Enjoy time with family and delicious food without completely falling off the wagon for achieving your health and fitness goals.

2 Important Tips to Avoid Over-Eating This Holiday Season

With the frigid temperatures and bitter winds keeping us indoors during the most festive time of the year, we ultimately find ourselves tempted with a bonanza of tasty snacks and sugar-coated cookies. Family, friends and colleagues seem to consistently fill our work desks and homes with holiday goodies around the holidays. And if you aren’t already in the habit of being able to pass up the delectable treats, it will be difficult to start doing so now. But we don’t want you to stress out about over-eating this Christmas. We have a better idea.

On average, Americans tend to gain maybe 1-3 pounds over the holiday season. Not bad, right? Therefore, we shouldn’t let having a few cookies and filling our plates at Christmas bring about so much anxiety. We can let ourselves indulge, a bit.

Moderation is Key! And we have a strategy.

We don’t have to deprive ourselves of the sweet gratifications surrounding festive occasions. We can treat ourselves in moderation. When Aunt Rosie brings out the pecan rolls, sugar cookies and honey-glazed ham, there’s no need to run out the front door or start thinking of a polite excuse to not indulge.

We can allow ourselves enjoyment of the foods that we think we should altogether avoid. By keeping these impertinent tips in mind this Christmas, we can delight in knowing we don’t have to completely dodge the good stuff.

Ask yourself FIRST…Are you really hungry?

Prominent food bloggers at suggest keeping in mind basics written in “Intuitive Eating” by Evelyn Tribole and Elyse Resch, by “making peace with food”. By asking ourselves a few, pertinent questions before indulging in high-calorie, scrumptious delights, we are less likely to feel guilty and shameful about it afterwards.

Eat the Healthy Foods First

Before jumping in and satisfying your sweet tooth, make sure to grab an apple, banana, or a few celery sticks first. I know, I know. I said to give yourself permission to indulge. Well, you can. But, you don’t want to OVER-eat the goodies. This will help you to feel fuller, therefore, reducing the amount of sweets you eat, diminishing more guilt and pounds!

We want you to enjoy the Holidays! By making sure that you are indeed hungry and giving yourself healthy, wholesome foods to start with, you will, ultimately, eat less of the sweet stuff without the added anxiety.

The Miracle of Garlic

Healthy eating habits are finally trending, and it’s time that we all get on board. So many ingredients get overlooked that could, and should, be incorporated into almost every meal. Garlic is one of those ingredients.

Properly preparing garlic is an art. Anyone who has ever used it knows this to be a daunting task at times. You have to separate the clove, peel the skin off, crush it and mince it. Even with the utmost care, it’s rarely done correctly. Here you can learn how to properly prepare garlic, so that you will be willing to use it more frequently.

Garlic is extremely nutritious, and it has very few calories. A little bit of almost everything that we need is jam-packed into those little cloves. It is rich in vitamins C, B6 and Manganese, and it also has protein and good carbs.

When you use garlic as a supplement, it is known to combat sickness and boost the immune system. Colds and flues can be warded off or their effects lessened with garlic. That alone is reason enough to add it whenever you can, especially during this time of year. In addition to that, garlic can improve cholesterol levels, reduce blood pressure and may even prevent Alzheimer’s Disease.

In ancient cultures, garlic was used to fight fatigue and to increase work capacity. It was one of the earliest substances to be used to enhance performance. If you made a resolution on January 1st to exercise more, garlic may be your way out of feeling groggy and unmotivated.

In my opinion, garlic is magnificent! The smell, the flavor and the health benefits are all ideal to me. It adds to every dish that I cook, and when I don’t use it fresh, my meals seem to suffer. Some don’t share my passion for it, but over time you could also love this beneficial ingredient. Give garlic a chance, and you could live longer and live better.


How to Shed the Pounds Once and For All

The world is experiencing a problem where big portions are the norm and being overweight or obese is typical. Health experts attest to the fact that diet is more essential to losing weight than exercise. You can’t out-exercise a bad diet, so eating fast food all day and getting on the treadmill for 20 minutes isn’t going to cut it. In order to live a healthier lifestyle, you need to eat better and make it a habit. Everything we do is based on habit, from brushing our teeth to the route we take to get to work. Developing unhealthy or harmful habits is often easier than developing good ones because they give us instant gratification. Healthy habits take longer to develop because making changes to your eating can often feel like deprivation and punishment before results are even slightly noticeable. Attaining the right mindset is key to starting and maintaining a healthy lifestyle that includes better eating habits.


You do not need to eat salad and boiled chicken for the rest of your life in order to drop the pounds and be a healthier individual overall. Cutting portion sizes and making healthy swaps for unhealthy foods can help you keep these new habits in prospective. If you just can’t stop going to your favorite fast food joint, order a small instead of a large. Swap out the full-calorie Coke for a Diet Coke. Buy sparkling water and add fruit to it at home instead of buying those expensive bottles of soda. Look for fat-free or low-calorie alternatives to your favorite snacks and meals. By implementing these small changes, it will be easier for you to stick to them and the results will be substantial (source). Losing weight and getting healthy go hand-in-hand, as being overweight or obese wreaks havoc on your well-being and quality of life.


Tips for Changing Your Eating Habits

The new year offers new possibilities in terms of weight loss and healthy living. Unfortunately, new year resolutions can become forgotten promises when the realization hits home that dieting is an often difficult and grueling process. Healthy living and eating can be easier than you think when the proper techniques are implemented into your daily life. You don’t have to cut out whole food groups or live off of kale and almonds in order to lose weight and live a healthy lifestyle. Simply making healthy swaps for your favorite junk food and maintaining portion control will help you achieve your resolution milestones.


One of the most important principles of healthy eating is maintaining portion control. Nowadays, portions are too big and it is often difficult to discern a normal portion from an oversized one. Reading package labels might surprise you to know that a portion size of your favorite cookies isn’t the whole package, but instead just two or three individual pieces. Cutting portions requires determination and self-discipline because it can often be difficult to change your lifelong habits into healthier ones (source). Keep in mind that big changes don’t happen overnight, but are instead a process of small changes that gradually grows over time.


Along with portion control, making better food choices is a quintessential step to becoming a healthier person and implementing these important changes. If you love soda pop and can’t seem to live without it, try swapping it out for sparkling water with added flavor. If you love your chocolate, stay away from the fatty milk variety and go with pure dark chocolate that is full of flavonoids and antioxidants. Get in the habit of snacking on fruits and veggies when feeling peckish instead of reaching for the bag of chips and dip. These healthy changes will build up over time and become your new way of living.


Eating Healthy to Lose Weight

There are millions of people around the world who are looking to lose weight. However, for many people, losing weight may be more difficult than they realize. There are a lot of variables that go into losing weight. For healthy eating tips, there are a lot of ways in which you can improve your current eating situation. Eliminating processed foods is one of the easiest ways to do this. If you are eating a bunch of junk food, the sugar is going to build up in your body. Not only does this add fat, but it also makes you lethargic and tired. Instead of filling up your body with bad food, start today by eliminating processed foods and taking things to the next level.




One of the most important parts of food is the protein inside of it. If you want to invest in your body, eating high quality protein should be at the top of your list. A lot of people try to save money by eating sub par food. This is not the way to go over the long term. Buy high quality food to take things to the next level with your health. There are many people who are excited about the future with their health. It all starts with the food that you put into your body. Start today by buying higher quality ingredients that are going to increase your overall levels of health.




There are a lot of people who eat too much bread and pasta in their diet. If you want to get quick results with your eating, eliminating carbohydrates from your diet is one of the best ways to do this. Over the long term, it is difficult to live without this nutrient. However, for a short time, it can be a great way to start off a diet plan. A lot of people today are looking to eliminate these foods from their diet. If you want to take things to a new level, this is the way to go.


At the end of the day, your health is about the food that you put into your body. Start today by buying higher quality food that is going to make you feel better and help your body in a variety of ways.


How To Eat Less and Feel Full

Do you get up from the table, after having a large meal, and you are still hungry? I have this problem so often, and it is really starting to pack on the pounds. I recently read anarticle that dealt with this very matter. It seems that people are constantly complaining about being hungry, even when they have just eaten. There is a way to stop this annoying problem, and it doesn’t involve eating more. You need to change what you are eating to allow your body to feel full. It’s a mind over matter subject that we can learn to teach ourselves. Here are five tips to help you feel full longer.


  1. Slow Down When Eating

Many people eat so fast that their body doesn’t have time to “digest” that it is satisfied. It takes about 20 minutes for the body to register that the need for hunger is being taken care of. So, eating slower and taking drinks in-between each bite can help.

  1. Eat More Fiber

The lack of fiber is a huge part of why people are not feeling full. Incorporate more fibrous foods into the diet. They really go a long way to filling you up.

  1. Never Skip Breakfast

You need to eat at least three meals per day. Many people avoid breakfast because they are not hungry or they do not have the time. However, if you start out the day with a full-stomach, you can program yourself to feel full. When people skip this meal, they often feel like they can eat more at other settings.

  1. Drink More Water

You need water to survive. Not only is drinking it good for you, but you can eat foods that are full of water too. Lettuce, spinach, and other leafy greens give you plenty of water intake, which only helps to fill you up faster.

  1. Lay Down the Soda

If you are drinking soda, you need to change your thirst quenching solutions. The soda makes the body crave sugars, and soda can also give you the feeling that you are not satisfied or full. Grab a water and it can help you feel fuller longer.


By incorporating just a few changes in your diet, you can ensure that you get up from the table feeling full. No one says you have to go on a diet and make massive changes, just tweak your eating habits, and you will see a big difference.

Are You Obsessed With Healthy Eating? You May Have Orthorexia!

The importance of a well-balanced diet has become commonplace in today’s society. However, when people take healthy eating to the extreme, it causes an imbalance. Orthorexia is very common, these days, with the pressure to be healthy and the need to have a svelte physique. Do you suffer from this condition or know someone who does?


Healthy eating is the foundation of a good life. However, some people become obsessed with the need to be healthy and eat right. How do you know when you are in trouble? It runs along the lines of the same thought processes those with anorexia or bulimia have. Their eating habits, take over their life. What goes into the mouth and exercise becomes the main focus of life. Counting calories and watching fat grams becomes an addiction. There needs to be a healthy balance between the two.


When do you have a problem? According to an article on Eating Disorders Online, they state that when the need to be healthy interrupts the daily life then it is a problem. Having a normal dieting pattern is normal, but people who have Orthorexia have an unhealthy pattern that is doing more harm than good. For instance, some may lose more weight than what they should. A low weight is a hallmark sign of someone suffering from this condition. They eat too little and think too much about what they put in their mouth.


Those suffering from Orthorexia may find that a trip to the grocery store is overwhelming. While most people are concerned about dollars and cents, they are looking at calories and fat content. They may find very few things that fit into their approved eating plan. Some go as far as developing a fear of foods. They are afraid of what they put into their body for fear of what it will do to them.


Many people dealing with this issue won’t eat in a restaurant and refuse a home cooked meal. They must be able to calculate each calorie that goes into their mouth. The unwavering calorie count in home cooking would give them anxiety. So, how does a person keep from being obsessed about their weight? Stick to a diet plan that is at least 1,200 calories, but you should preferably stay around 2,000. The real problem occurs when people try to eat less and expect more from themselves.


If you start having an issue that borderline with an obsession about your eating habits, get help immediately. Those suffering from Orthorexia often have problems with anorexia and bulimia too. There are worse things than being overweight.

Is Going Fat-Free the Way to Go?

For a lot of people who are trying to trim down their waist line and gets thin, they may opt for fat-free options in their local supermarket. When you think of the term fat free, you might assume that it is going to help you to lose weight simply because of the fact that it does not contain any fat. What you might not realize that a lot of companies that actually create these products and food items add other things into the mix in order to make up for the lost fat. Many of these items contain a variety of different chemicals that you simply do not want to be putting into your body.

There are so many people who are taking the stand against chemicals in their food. Lots of companies out there have many fillers and by-products in many of their products on store shelves. This is why it is often a good idea for you to consider looking at ingredient lists before purchasing anything. Because of the fact that fat free doesn’t always mean healthy, you might want to consider looking for healthier options that contain fat in order to lose some weight in the process. Not all fat is bad for your body, and our bodies instinctively need that in order to regulate hormone production.

If you live on a completely fat-free diet, you are ridding your body of essential fats that it needs to regulate your hormones. This is why it is so important for you to focus more on healthy eating and the specific ingredients that are in your products as opposed to going with fat free and low calorie. By being able to be more conscious of the type of foods that you are eating, you might find that you naturally begin to lose weight simply because you are ridding your body of all of the unnecessary chemicals that were once in your food. By being able to make this healthy choice for yourself and know that it is essential for you and your health, you will find that this benefit you as well as everyone else around you because they may follow up with the type of eating patterns that you have taken upon yourself each day.

Beer Cited as One Woman’s Source of Longevity

South Carolinian Mildred Bowers will soon be celebrating her 103rd birthday. When asked by a local news station as to what her secret to living so long could be, she simply laughed and attributed her venerability to regularly including beer in her diet. Bowers is quite fond of having a frosty brew around 4 p.m. each day at her assisted care facility. She joked that while the nurses were rather against the notion, a consultation with the on-site physician revealed that beer could do little harm. In addition to giving her long life, Bowers’ routine seems to have done wonders for maintaining her skin and she still has quite a bit of wit and intelligence; the latter point of which Bowers says seems to grow dimmer as most people age.

In examining the health benefits of beer, here’s what various studies have confirmed. Note that the health benefits from a diet that includes a moderate level of beer consumption become greatly diminished if a person is suffering from alcoholism:

  • Beer is an anti-carcinogenic substance thanks to the presence of xanthohumol and polyphenols. The latter compound can also be found in slightly lesser quantities within red wine.
  • Beer is useful to individuals with cardiovascular issues because it contains vitamin B6. It can also reduce cholesterol and thin the blood; the latter point should be eyed carefully in people with blood-based illnesses. This also means that regular beer drinkers are far less prone to hypertension.
  • The hearty nature of a good beer means that regular consumption can lead to increased bone health, thwarting the effects of osteoperosis.
  • Beer seems to have a positive effect in preventing type 2 diabetes.
  • The presence of both vitamin B12 and folic acid means that beer is a defense against anemia, maintaining a healthy level of development and preserving mental faculties.
  • Beer can boost the effects of skin-nurturing vitamin E, preserving the health of the epidermis.
  • Because beer can bolster the presence of good cholesterol, beer drinkers are less likely to succumb to dementia.
  • Beer contains several vitamins and minerals that assist in digestion, prevent the development of kidney stones and serve as a diuretic to expedite the removal of toxic substances.