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Raw Food Nutrition DiscussionSuperfoods: F - J



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Superfoods: F - J

General Health10 Ways to Eat, Drink and be Merry ... And Still be Healthy

Copyright 2005 Linda Slater Dowling

Many Americans get more than they asked for during the holiday season. In fact, the average person gains five extra pounds between Thanksgiving and New Years. Indeed, the temptations of the holidays--from Uncle Bob's "special" eggnog to grandma's famous potatoes au gratin and rich pecan pie--can be hard to resist. The holidays are definitely a time to indulge here and there, but if "here and there" turns into "morning, noon and night," your health and weight could be affected.

But there is good news: you can have your cake and eat it too. Here are 10 tips on how to continue your healthy eating trend right on through the holiday season--without being left out in the cold.

1. Make Healthy Foods Easily Accessible. You're running through the mall, trying to find that perfect sweater for your sister, when you realize you haven't eaten in hours and you're famished. In the moment, you opt for a fast food burger to tide you over. You can avoid many a fast-food meal by carrying some healthy snacks with you (cut-up vegetables, nuts, seeds, etc.) and waiting to eat until you get home. (If you find you're ordering a lot of fast-food while at home, consider cooking a few meals and freezing them. They're perfect to heat up while you're busy writing holiday cards--and your parents will thank you!)

2. Don't Start a Diet. "Dieting" per se, is rarely a good idea any time of year, but trying to be too strict during the holidays may leave you feeling deprived. If you are overweight, focus on not gaining any weight (like many Americans do) during this festive time. If you're a healthy weight, focus on maintaining your weight. If you're underweight, make sure that stress and the season's hustle-and-bustle don't cause you to lose any pounds.

3. Focus on the "Good" Foods. When faced with a Thanksgiving or other holiday feast, a good trick is to fill up on foods you know are good for you, and take just a taste of the others.

Holiday Foods to Focus On
Green beans, asparagus, Brussels sprouts, squash and sweet potatoes--just watch out for heavy sauces or marshmallow toppings.
All vegetables and crudit?s.
Natural meats (Turkey, beef, chicken and duck are all good options, but be wary of processed sausages that may contain cancer-causing nitrites.)
Cheese cubes and fruit appetizers.
Cranberries (They're loaded with antioxidants, fight cancer and help protect your heart, teeth and urinary tract from disease. One caveat, some cranberry sauces contain lots of sugar.)

Holiday Foods to Taste
Pumpkin, apple and pecan pies: all have some nutritional qualities, but they're loaded with sugar (and store-bought varieties may contain dangerous trans fats).
White breads and pastas.
Mashed potatoes and stuffing (white potatoes are mostly starch, and stuffing is mostly white bread).
Cookies, candies and other sweets.

4. Limit, or Avoid, Alcohol. Alcoholic drinks are loaded with calories and may make you less aware of your healthy eating goal.

5. Keep Moving. OK, so this isn't really about eating, but keeping some sort of exercise routine going through the holiday season is one of the best gifts you can give to your health. You may even want to start a tradition of taking a long walk after Thanksgiving dinner. Don't worry if you don't stick completely to your normal routine--just keep moving as often as you can.

6. Be Choosey. Take a look at all of the food dishes before you begin to fill up your plate. Then only pick those foods that you really want. You may be used to doing this at your campus cafeteria, but when it comes to your family's home-cooking it may take more of a conscious decision to not overeat.

7. Don't Starve Yourself. Make certain that you eat throughout the day, rather than "saving it all up" for one meal. Waiting until the big Thanksgiving meal or holiday dinner buffet to eat is a surefire way to end up feeling like a stuffed turkey.

8. Fresh is Always Best. When faced with food choices, remember to stick to the cardinal rules of healthy eating: fresh, whole foods are (almost) always better than processed ones. The same goes for homemade foods over store-bought ones. While your mom's gingerbread cookies may be a little burnt on the edges or have irregularly shaped arms and legs, they don't contain the preservatives, artificial flavors and colors that are sure to be found in commercial cookies.

9. Stop Eating When You're Full. It sounds obvious, but avoid using the holidays as an excuse to eat until you need to loosen your belt a couple of notches. Overeating takes a toll on your body, and you'll have a hard time enjoying the rest of the day's festivities with an upset stomach. Eat only until you feel full--if you get hungry later you can always snack on the leftovers.

10. Enjoy. It is the holidays, after all.

About the Author

Linda Slater Dowling, a certified natural health professional, is CEO & founder of the Nutritional Institute, home of the new STUDENT FORMULA Natural Health Products. For a FREE e-book on "Eating Right on a Budget" visit their web site at http://www.studentformula.com . You may also want to sign up for their popular "Be Smart, Be Healthy, Be Natural" newsletter.

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