Healthy Eating Tips for the Holidays

On average, Americans gain a pound or two during over the holiday season

Now this may not seem like a lot, but it all ads up in the end… and even a couple pounds of weigh gain is no way to start the new year for those of us with weight loss resolution

Here are 6 tips for keeping the holiday weight to a minimum

-Eat regular meals. There will be all sorts of delicious holiday foods to tempt you, and while it might seem counter intuitive, eating a substantial (but sensible) breakfast and lunch can keep you from raiding the holiday party buffet.

-Bring something healthy to the holiday party. Many see holiday time as an opportunity to make their most lushes dish – one that usually contain lots of calories. So why not go against the grain and make a healthy dish. This way you’ll know there will be at least one healthy option at the party

-Remember drinks have calories too! We sometimes can forget that the holiday drinks can pack as much calories as holiday dishes. Eggnog for instance has around 200 calories per 4-ounce serving. Liquids can make you feel not as full as food usually does, so it’s easy to consume more calories than realize

-Use a smaller portions. Smaller plates offer a sort of optical illusion which can make a smaller amount of food more substantial. Also, a littler plate will cut down on the amount of food you eat because you simply can’t the same amount of food on the dish

-Take your fiber. Eating high fiber foods first will not only take the edge off hunger, but fiber will also absorb water and make you feel fuller

-Eat slowly. Take your time eating. Be sure to take lots of sips of water, talk a lot, and enjoy the food at a leisurely pace. It takes about 15 to 20 minutes for your brain to get the signals that the stomach has had enough. Always take at least 15 minutes before even thinking about seconds

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The Connection Between Eczema and Food Allegies

Studies of children and young people with atopic eczema found that one-third to nearly two-thirds also had a food allergy. In most cases, eczema symptoms worsened within 2-24 hours of eating a trigger food, and some patients experienced gastrointestinal upset as well.

Some common food allergies that may trigger eczema are

Dairy products

Eggs

Nuts and seeds

Soy products

Wheat

Food allergies can vary from person to person, however, so understanding which foods make your eczema worse can be a personal journey. People who wish to identify eczema trigger foods in their diet should consider the following options

Elimination diets: cutting a suspected food trigger out for 10 to 14 days. Watch to see if it makes a difference

Food challenges: After you’ve taken food out of your diet, add a small amount back in to see if it causes symptoms

Skin testing: Performed in a doctor’s office, this test uses food extracts to test for sensitivity. If the area tested swells up, it’s a sign of an allergic reaction. This test can be unreliable, however, especially in people with sensitive skin

Blood tests: RAST — radioallergosorbent test — can check for special cells in the blood that are signs of specific food allergies

This does not mean that the food allergy is the cause of the eczema and therefore removal of the food(s) will not result in eczema cure, but will prevent an immediate reaction and flare ups. Managing eczema can be a challenge. Research suggests hormones and stress can impact eczema, and likewise, foods that affect hormones and stress can be problematic. Don’t try to solve you eczema issues alone; make sure you involve your doctor to ensure you find relief as soon as possible

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Tips to Avoid Overeating The Next Time You Fly

You will have a much better chance of arriving at your destination feeling refreshed if you pay attention to what you eat and drink when you fly. Here are a few tips that might help

Stay on Schedule When Eating

When you are traveling across different time zones, it’s a good idea to continue eating on the same meal schedule you have in the place you are departing from. This will help prevent you from doubling up on a main meal. Once you arrive at your destination, you can adjust to local times by spacing out your main meals, with a couple of small snacks in between

Pack Your Own Snacks

You will generally have a pretty difficult time finding healthy snacks at the airport concessions, so if you want to eat right, bring your own food. The best types of snacks for a long flight are those that are high in fiber and nutrient dense. Foods that are high in fiber, such as fruits, vegetables, and nuts, take longer to digest, and help you feel fuller for longer

Drink Plenty of Water

Your body becomes dehydrated when you fly, and alcohol and caffeine make it even worse. Drinking water inflight will help prevent dehydration, and it doesn’t add any calories either. Pack an extra couple of bottles in your bag and drink throughout the flight. Becoming dehydrated is uncomfortable, and can lead to fatigue, headache, dry skin, and constipation

Eat Foods That Hydrate

Water will help keep you hydrated, as will consuming foods with a high water content. Fruits and vegetables fall into that category, and are perfect as a snack or part of a main meal. For example, creating a leafy green salad that contains chicken or fish is a great option. You might also think about adding raspberries to fat-free Greek yogurt

Hold Off Stress with Comfort Foods

Omega-3’s are great at helping reduce the stress of traveling, so bring along a meal that is high in that ingredient. A great example would be a piece of poached salmon with steamed vegetables, or perhaps some walnuts as a nice little snack

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Healthy Foods That Help You Lose Weight

If you want to lose weight and keep it off over the long haul, you need to commit a large chunk of time to the process. There are thousands of fad diets that promise fast weight loss, but the fact of the matter is that losing weight too quickly is incredibly unhealthy. You also have to understand that it’s incredibly difficult to keep he weight off when you lose it too fast, which is why so many people rebound and end up right back where they started, and sometimes even heavier than when they started

The good news is that there are a lot of healthy foods that you can incorporate into your diet that will help you get that excess weight off a little quicker. When you are about to embark on a weight loss program, one of the things that you probably already know is that you need to increase your water intake. Water can help you get the weight off, which is why it’s no big surprise to learn that fruits and vegetables, which have a high water content, are an essential part of any healthy diet. Some are better than others, though, so let’s take a quick look at a few

Broccoli is certainly not a food that is for everyone, but it is definitely something that you should add to your diet when you are trying to lose weight. Besides the water content, broccoli is also a great source of fiber and calcium. The next time you are putting together a healthy stir fry, think about adding some cabbage into the mix. This is a vegetable that is rich in antioxidants, and which can offer a nice little boost to your immune system. Remember, there is more to getting healthy than just losing a few pounds

Cauliflower is another vegetable that can help give you a little boost in your weight loss efforts. This is a food that is also known for its cancer-fighting properties, and which is also incredibly high in vitamin C and folate. If you prefer fruits over veggies and don’t fancy having raw cauliflower as a snack, you might consider getting into grapefruit. There are a ton of benefits to be had from eating grapefruit, but one of the best has to be that it is great for heart health. It also helps that grapefruit is a truly delicious treat

You have probably noticed that there are all kinds of different varieties of lettuce available at your grocery store. The great news is that they are all great for you, and really don’t contain a lot of calories. If you want lettuce that is rich in nutrients, go with those that have darker leaves. Radishes deliver a double jolt of healthiness, as the leaves of the vegetable are as beneficial as the veggie itself. Speaking of leafy greens, make sure to add a little spinach to your diet, as this is another one with a multitude of great health benefits

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Tips on Eating Healthy for Lunch

Eating healthy really isn’t as hard to do as you might imagine, but there are times when eating something good for you is more difficult than others. Lunch is perhaps the toughest, simply because you have a limited amount of time available to you, and you generally have to eat at the office. Too many people fall into the trap of grabbing something from the vending machine or heading to the nearest fast food joint, neither of which are home to healthy food. It is entirely possible to make lunch a healthy part of the day, but it will require a little work and planning on your part

If you are in the process of trying to lose weight, you might already have some sort of meal planner set up. If you don’t, then it’s definitely something you will want to consider. Spontaneity and healthy eating don’t tend to go hand in hand, so the more prepared you are, the better chance you have of consuming healthy lunches. The best thing you can do is pack a lunch to work every day, as this puts you in total control over what you eat. Buy your food in advance, and get in the habit of making and packing the lunch before you go to bed or first thing in the morning

Now you know how to prepare, the big question is what you should eat. A salad might seem like a great idea, and it can be if you are careful about what you put in it. A fresh green salad is incredibly healthy, but as soon as you start adding things like ham and bacon, or go a little overboard with salad dressings, you start tilting things the other way. If you do have to add something for a little splash of flavor, think about going with salmon and a little splash of dill vinaigrette, both of which add flavor without cranking up the calories

Sandwiches are another popular lunch option, but again, you have to be careful about what you put in them. Processed meats are a definite no go, as they are loaded with salt, and are just generally not very good for you. Bread can be an issue, too, so try using whole grain breads or go with a wrap instead. Turkey (not processed) is an excellent addition to a sandwich or wrap, as are cabbage, carrots and plum tomatoes. If you are craving something sweet for dessert, try adding some fresh berries into your lunch pack

We are just beginning to scratch the surface of the healthy food that you can pack for lunch, and the good news is that there are entire books and websites devoted to the subject. With a little bit of due diligence, you should be able to find all kinds of great healthy recipes for lunch that are perfect for your taste buds and your overall health. Not only will you look and feel great by following a healthy lunch routine, you will also have a little extra money in your pocket

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Healthy Foods That Help You Lose Weight

If you want to lose weight and keep it off over the long haul, you need to commit a large chunk of time to the process. There are thousands of fad diets that promise fast weight loss, but the fact of the matter is that losing weight too quickly is incredibly unhealthy. You also have to understand that it’s incredibly difficult to keep he weight off when you lose it too fast, which is why so many people rebound and end up right back where they started, and sometimes even heavier than when they started

The good news is that there are a lot of healthy foods that you can incorporate into your diet that will help you get that excess weight off a little quicker. When you are about to embark on a weight loss program, one of the things that you probably already know is that you need to increase your water intake. Water can help you get the weight off, which is why it’s no big surprise to learn that fruits and vegetables, which have a high water content, are an essential part of any healthy diet. Some are better than others, though, so let’s take a quick look at a few

Broccoli is certainly not a food that is for everyone, but it is definitely something that you should add to your diet when you are trying to lose weight. Besides the water content, broccoli is also a great source of fiber and calcium. The next time you are putting together a healthy stir fry, think about adding some cabbage into the mix. This is a vegetable that is rich in antioxidants, and which can offer a nice little boost to your immune system. Remember, there is more to getting healthy than just losing a few pounds

Cauliflower is another vegetable that can help give you a little boost in your weight loss efforts. This is a food that is also known for its cancer-fighting properties, and which is also incredibly high in vitamin C and folate. If you prefer fruits over veggies and don’t fancy having raw cauliflower as a snack, you might consider getting into grapefruit. There are a ton of benefits to be had from eating grapefruit, but one of the best has to be that it is great for heart health. It also helps that grapefruit is a truly delicious treat

You have probably noticed that there are all kinds of different varieties of lettuce available at your grocery store. The great news is that they are all great for you, and really don’t contain a lot of calories. If you want lettuce that is rich in nutrients, go with those that have darker leaves. Radishes deliver a double jolt of healthiness, as the leaves of the vegetable are as beneficial as the veggie itself. Speaking of leafy greens, make sure to add a little spinach to your diet, as this is another one with a multitude of great health benefits

read more →

                 Find out how many calories you need to keep  your body fueled and fit.                 

If you're interested in nutrition or weight loss, you no doubt pay a lot of attention to calories. But do you    

know what exactly calories are, and how many you really need ?

Calories: The Good, the Bad, and the Empty

There is really no such thing as "good" or "bad" calories. "Your body processes each calorie the same," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas. But Lummus adds that some foods are far more nutritious than others. "We strive to make our calories the most nutrient-dense that we can, meaning that we are packing in a lot of nutrition for a very small amount of calories. You are optimizing your calorie budget, so to speak."

While calories get a negative rap when it comes to weight control, calories are actually an important source of fuel you cannot live without. "Your body needs calories for energy," says Lummus. Calories are the force behind everything we do, including eating, sleeping, and breathing.

"Calories are how much energy your body gets from the food and beverages that it consumes," says Lummus. Most food sources are composed of some combination of carbohydrates, fats, and proteins, and each of these nutrients contains calories. Yet it's important to stay away from "empty" calories in foods like sweets and soda, warns Lummus.

Calories: Finding Your Magic Number

You must find the right balance of calories every day, depending on your overall goals. "Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss," says Lummus.

The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight.

In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health, notes Lummus, since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.

Teenagers' caloric needs can vary considerably. For example, teenage boys may require up to 3,000 calories per day, while teenage girls usually need around 2,200 calories each day. "For children, calorie needs are going to change a lot more because they are growing so rapidly," Lummus continues. She says that infants 5 to 12 months of age need around 850 calories daily, 1- to 3-year-olds need roughly 1,300 calories daily, 4- to 6-year-olds need about 1,800 calories daily, and 7- to 10-year-olds require 2,000 calories daily.

"Counting calories is usually not necessary for children," says Lummus. "You just want to make sure that your child is getting all of the requirements from all of the food groups."

Both children and adults should get the bulk of their calories from a variety of healthful foods, including low-fat or fat-free dairy products, fruits and vegetables, whole grains, and lean protein sources — the building 

blocks of a nutritious diet ..

By Krisha McCoy, MS | Medically reviewed by Niya Jones, MD, MPH                    

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