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Dr. Tory Parker- doTERRA Nurtrition Expert.
As the winter approaches in the Northern Hemisphere here is some info for you all – As the winter season approaches, the temperature outside starts to change and with the upcoming holidays so do our diets and activity levels.
An average holiday meal will contain at least 3,000 calories, much more than is needed in a whole day. What is the effect of this additional eating? Research shows that the net weight gain by spring is usually about one pound, which most of us never lose. This extra pound a year slowly adds up as the years go by—10 pounds after 10 years, 20 pounds after 20 years, etc. The goal is to enjoy the holidays, but not end up with that extra pound by spring.
It may not seem fun to refer to the delicious and often traditional foods at this time of year as just fats and carbs. However, having that particular outlook on food can be beneficial to maintaining a healthy nutrition and weight.
Eating in Moderation
During the holidays, because there are more foods prepared, try consciously decreasing the amount of each food item on your plate to prevent overeating. You can always come back a few hours later for more with the knowledge that you are only exceeding your calorie needs a little bit! This allows your body time to tell you it is full, keeping you more in tune with your body’s needs.
Even better, you won’t feel like you’ve missed out on anything if you eat in moderation. There is nothing wrong with eating things you don’t normally eat for special occasions. However, food is certainly not scarce, so you don’t need to over eat. Simply remind yourself that there will be plenty to eat later on. Try to moderate your intake over the course of the day. With that said, eating fresh vegetables and fruits, drinking plenty of water, and taking daily nutritional supplements remains important and should not be neglected, especially during the winter months.
Developing an Exercise Habit
One other big change as winter descends is the decrease in physical activity. On average, 60 percent of the US population does not exercise regularly. During the holidays, the percentage of people that exercise drops about 8 percent from its high in the summer to its lowest point in December. During the summer and fall, it is easier to head outside to do something physically active. This is somewhat harder to do in the winter (except maybe after a fresh snow storm or if you live in a warmer climate). It is very important to recognize you are losing a good habit with the change in season. You can replace previous habits with new ones. This may mean a treadmill and other indoor classes or exercises. Even push-ups, sit-ups and stretching done regularly can make a big difference and no equipment is required.
Your plan could be different, as your circumstances are different, but the principles still apply. The first step is noticing that your food intake went up (and usually with less healthy foods) and your activity went down. That is a dangerous combination for your health and your weight. Make sure your exercise plan correlates with your daily diet. Just because it’s winter doesn’t mean we can’t stay healthy and active.
5 Tips to Healthy Winter Nutrition
Be aware that your food intake is going to go up. Use smaller portions spread out over time to allow your body to tell you when it’s full. You will still be satisfied and have the energy to get up and play.
Remind yourself that just because food is there does not mean you need to eat it right then. Holiday leftovers make delicious meals for many days after.
Always participate in whatever physical activities might be going on. Even if you are just a spectator standing and cheering, you are burning more calories and you are away from the food!
Don’t let good nutrition habits slip. Always include fruits and vegetables on your plate along with protein and carbohydrate dishes. This will help you feel energized even when you consume high sugar and high fat foods.
Keep using your supplements and essential oils to support metabolism, aid digestion, and curb appetite.*
Dr. Parker Recommends:
Lifelong Vitality – ensures that you have all the cofactors and protection needed for optimum metabolism and activity.*
TerraZyme™ – helps digest food and prevent indigestion.*
PB Assist+® – should be taken with every meal. It provides healthy bacteria that will help regulate bowel function.*
Slim & Sassy® – Metabolic Blend added to water helps manage your appetite during the holidays.* This can be a great help when there is so much additional food available, helping you put aside cravings and better listen to your body’s real calorie needs.
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