Tips to stay healthy during Holidays | RootHealthMD

Tips to stay healthy during Holidays

1. How to choose healthily during holidays

Are you enticed by that jug of eggnog, holiday pastries?

Know your triggers and avoid overindulging and emotional eating. Have a laminated sheet of your food sensitivities in your kitchen and in your wallet to remind yourself of what to avoid.

2. Learn to say ‘No, thank you’

Your family and friends may not always know what is best for you. Although they think it is a healthy food, it may not be the right food for you. So remember it is ok to say ‘no’

 

3. Mind your Hara Hachi Bu point

Do not eat until you get too full. It is common to get full easily while you are eating with your friends and family. 

Hara Hachi Bu is a Japanese term meaning “Eat until you’re 80% full.” It originated in the city of Okinawa, where people use this advice as a way to control their eating habits. We know that Okinawa has low rates of chronic illness and a fairly long life expectancy. 

 

4. Eat slowly

We’ve all heard it, said it, and believed it: It takes 20 minutes to feel full once you start eating. If you eat fast, you are overfilling your stomach before your brain senses it. It’s not until that food gets into the stomach and into the gut that it starts to release satiety hormones which feedback to the brain to tell us we’re full. By eating mindfully, you intentionally slow the eating process down and allow your body to get in touch with what it needs, how it’s feeling, and when it’s full.

 

5. Keep alcohol to a minimum

Try to have no more than 1-2 drinks. Drinks water in between the drinks to keep yourself hydrated throughout and makes it less likely to overindulge on other drinks.

 

6. Rainbow plate

Load up your plate sensibly with multicolor vegetables and fruits rich in fiber. Stay away from processed food. 

 

7. Don’t go to a party hungry

Eats some veggies and drink water before you go to a party, so you won’t feel too hungry. You tend to snack on less healthy treats when you are hungry. 

 

8. Last but not least, Enjoy your food – Epicurean pleasure Vs Visceral pleasure Research showed that Epicurean eating pleasure tendencies are distinct from the tendency to experience visceral pleasure (measured using the external eating and emotional eating scales). By equating the pleasure of eating with ‘low-level’ visceral urges should give way to a more holistic approach that recognizes the positive role of Epicurean eating pleasure in healthy eating and wellbeing. (1)

 

 

References

1. Epicurean pleasure Vs Visceral pleasure

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