TIPS FOR A HEALTHY HOLIDAY SEASON
Maintain a balanced diet
- Do not skip meals
- “All Foods Fit”-consume in moderation
- Try to eat a protein and a carbohydrate at every meal and snack- this will keep you feeling fuller longer and won’t produce a blood sugar spike
Stay active
- Try exercising daily even if you need to split the time up in increments or keep it to only a half-hour daily
- Get sunlight to help reduce sadness
- Get a hobby to keep you busy
Decrease inflammation
- Follow an anti-inflammatory diet or a Mediterranean diet:
Here are some tips to get you started:
- Fill your plate with fresh fruits and vegetables. Fruits and vegetables are very rich in nutrients, including cancer-fighting antioxidants. Good choices include: artichokes, arugula, beets, tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, brussels sprouts, cucumbers, fennel, kale, leeks, mushrooms, onions, peppers, radishes, sweet potatoes, zucchini, apples, apricots, avocado, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, clementines, nectarines, etc.
- Eat more fish including salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, sea bass, flounder, bass, and herring. Choose wild-caught instead of farm-raised. These fish are rich in Omega-3 fatty acids. Omega-3 fatty acids can help regulate triglyceride levels and may help to minimize inflammation in the body.
- Limit red meat consumption to a small portion, no more than a few times per month. A 3 oz. serving would be about the size of a deck of cards. Choose grass-fed beef, and lean cuts such as sirloin, tenderloin, and filet. These all have less saturated fat than the higher-fat cuts of meat.
- Be sure to include beans in your diet. Beans are high in fiber, particularly soluble fiber, which may help to lower cholesterol levels. Add beans, instead of meat, to your salads, soups, and stews.
- If you’re dining out, look for entrees with plenty of vegetables and very little cream or cheese sauce. You can request sauce on the side and ask for extra vegetables. Skip the bread basket since it is mostly white refined flour bread. If you do have bread, ask for whole-grain bread and a small dish of olive oil for dipping instead of the usual butter or margarine.
- Remember Fiber is your friend! Fiber makes you feel fuller for longer and since the foods are less processed, they include more vitamins, minerals, and phytochemicals. Fiber also lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Getting fiber from foods lowers CRP levels more than taking fiber supplements. Good sources of whole grains include: barley, brown rice, buckwheat, bulgur (cracked wheat), faro, millet, oatmeal, quinoa, breads and crackers made from whole grains, and Wild rice
- Include small portions of nuts and seeds. Nuts and seeds are good sources of fiber and protein as well as adding many vitamins and minerals to your intake. Consider sprinkling some on your yogurt in the morning, or adding them to your salad. Different nuts provide different nutrients, so make sure to include a variety. Keep in mind that they are very nutrient dense so pay attention to portion sizes.
- Good choices are: almonds, walnuts, macadamia nuts, hazelnuts, cashews, Pine nuts, sunflower seeds, pumpkin seeds, sesame seeds, and more.
- Avoid processed food. Processed foods such as cookies, chips, and other snacks can be high in unhealthy fats, which are linked with inflammation. Choose fresh fruit instead.
- Monitor your salt intake. Typically, the more processed a food is, the more sodium it contains. Canned foods such as vegetables or soups, are often high in sodium. Look for low-sodium options, or go with fresh or frozen vegetables. Excess salt causes fluid retention – one of many factors that can lead to high blood pressure.
- Drink wine in moderation. Resveratrol, a compound found in red wine, may have anti-inflammatory effects. However, alcohol is still a toxin. If you do drink wine (no more than 1 5-oz. glass a day for women, 2 5 oz. glasses a day for men) make sure to have it with a meal. Your doctor can let you know what amount of alcohol, if any, is appropriate for you.