Tag Archives: Weight management during holidays

Healthy Holiday Food and Diet Guidelines

February 23, 2015

Healthy Holiday Food and Diet Guidelines: Little by little Weight gain

Healthy Holiday Food and Diet Guidelines

Healthy Holiday Food and Diet Guidelines are very important when followed to the letter as they are very informative on healthy feeding habits and exercise.

The primary reason why we get time off away from our busy schedule is to relax and rest in comfort and fun. The common time that majority has for holiday season is towards the end of the year escalating to the first two weeks of the New Year. I want to believe that by now you are done with the hang overs of the last year’s holiday and probably you have started saving for the same this year. All these efforts are meant to make you happy refreshed and ready to get back to your normal daily assignments. However, as much as we look forward to holiday parties and dinners, many people are getting concerned about enjoying it too much for fear of packing on pounds in the whole process. It is this concern that we want to deliberate on in line with the healthy holiday food and diet guidelines. Take for instance one of the world largest economy America. It is estimated that its individual citizens consumes on average 4500 calories and 229 grams fat from eating a traditional thanksgiving dinner. Take note that, this doesn’t include breakfast, lunch, dinner or late-night snacking on leftovers. If this is the quantity they consume, what does it communicate to you? It means on average the Americans gain up to 2 pounds during each holiday season. If this is allowed to continue for years then those extra pounds definitely will become permanent baggage. Year after year, those pounds can add up, and contribute to overweight or obesity later in life. Doctor Akoury says that the health complications associated with being overweight or obese are not friendly at all. She goes on to say that we may not all gain weight during the holidays but the one common denominator is that, we all tend to eat and drink a lot and engaging in very little or no exercise at all. Healthy eating and exercise then gets to the back seat. The motivation of this is coined on the fact that no one wants to be on a strict diet during the holidays after all it is time to let loose. Yes I agree that we want to enjoy the abundance of traditional favorite foods. The question I through back to you is how can you enjoy the holidays responsibly without gaining weight? Experts at AWAREmed Health and Wellness Resource Center argue that it is not so hard, with good and proper planning. Doctor Dalal Akoury who is the CEO and founder of this facility shares with us some very important healthy holiday food and diet guidelines as follows: Smart shopping for Healthy Holidays – Consult with the experts with a view of purposing to include plenty of fruits, vegetables, lean meats, seafood, whole grains, and low fat dairy products in your holiday menu plan. Also ensure that careful consideration is taken when adding calories rich contents in your menu. Go slowly at the Party – Not all that passes before you should finds its way to your mouth. Majority appetizers tend to be loaded with calories. Make it easier on your guests by offering light and satisfying appetizers which can only be found at the healthy holiday food and diet guidelines produced by doctor Akoury. Harness the Diet Power of Produce – Add more simple vegetable and fruit dishes to your menu instead of heavy dishes with sauces. For example, green bean almandine with a squeeze of lemon is healthier than traditional green bean casserole. Simple peas or corn are healthier than creamed peas or corn. Go Frozen in winter – Go for fresh fruits and vegetables especially during their season nonetheless you can also opt for fresh frozen fruits and vegetables which are very economical and can be more nutritious because they are picked at their peak ripeness and frozen immediately. Honor Special Requests – As you plan your holiday menu always consult for a healthy holiday food and diet guidelines. Even though you may not succeed in pleasing your entire guest, it is important that you ask if guests have any food preferences or intolerances. This way you can include a wide variety of healthy foods. Then, your guests can pick and choose, filling their plate with a satisfying meal no matter their food issue. Shave Calories with Simple Swaps – Create healthier versions of your holiday favorites by shaving calories wherever you can. Simple swaps of lower-fat ingredients are easy ways to save calories and no one will even notice the difference. Use chicken stock, fat-free yogurt, light cream cheese, and low-fat milk in place of high-fat ingredients. Substitute non-fat yogurt or applesauce for oil in baked goods. Roast or Grill for Rich Flavor with Fewer Calories – Roasting or grilling meat, seafood, vegetables, and potatoes, is a simple, low-calorie cooking style that brings out the natural sweetness and flavor in foods. Roasted sweet potatoes with a sprinkle of cinnamon sugar and a spritz of butter spray are delicious substitutes for the traditional calorie-laden casserole. Serve Healthier Desserts – For dessert, try chocolate-dipped strawberries for a colorful and delicious finale. If you want to offer pie, choose the healthier pumpkin pie. Make it with non-fat evaporated milk. Top it with fat-free whipped topping. Spritz Your Drinks – Eggnog and other holiday beverages can add a huge number of calories. It is important that you consider adding beverages such as diet soda, sparkling water, or a low-calorie punch. Remember that alcohol releases inhibitions and can increase hunger. Therefore where possible don’t serve alcoholic drinks.

Healthy Holiday Food and Diet Guidelines: Plan and audit carefully to Avoid Holiday Weight Gain

Because we know that there is going to be lots of eating and drinking during the holiday, it is therefore very important that you work towards trimming your calories and making sure that you fit in fitness everyday so you can enjoy a controlled feast without the guilt. Even in doing all these it is still worth noting that the holidays are marked with many luring traditions, however the real meaning is about spending time with family and friends. Finally never go for any feast on an empty stomach. This will be a motivating factor for you to eat without control which can be very discouraging on weight loss. This healthy holiday food and diet guidelines will not be useful if you don’t put them into practice. I appreciate that it may not be easy, but the consequences of not following can be very fatal. If you’re in anyway experiencing any difficulties in whatever nature, you can seek for help by scheduling for an appointment with doctor Akoury for more one on one professional advice.

Healthy Holiday Food and Diet Guidelines: Little by little Weight gain

 

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Blood Pressure and Weight Management during and after Holiday

December 2, 2014

Blood Pressure and Weight Management during and after Holiday – Health Solutions of Blood Pressure

Blood pressure

Blood Pressure and Weight Management during and after Holiday is not only essential but very paramount for everyone. Keep checking your blood pressure from time to time.

Life is very precious and it takes great effort to keep that life in perfect health. This is not just an assignment for anyone but the responsibility of keeping this life primarily rest on the holder of that life. In other words, each person has a duty to take good care of his or her life. Some of the duties we must do to keep the good health include maintaining healthy weight levels, having the correct blood pressure, general body cleanliness among many other essential things that must be done to keep the most valuable asset (life) in motion. In this article, we are going to be discussing two aspects which when not taken care of well can have adverse health complication to human life. Our focus is going to be blood pressure and weight management during and after the holidays. We have chosen the holiday season because it is during this time that many people often forget some of the things they have tirelessly worked on to keep the good health they have and begin to deteriorate all over sudden.

Being overweight has very grave consequences as opposed to maintaining a healthy weight which will provides many health benefits. Therefore if you are overweight, losing even as little as five to ten pounds may help lower your blood pressure. Losing weight and maintaining it is not easy. Many people take the challenge but they fall on the way before realizing their goals. It is very important that when you have made that very important decision of losing weight, you need to get the backing of a qualified weight lose professional to take you through the process. If you’re looking for one, then you need not to look any further. At AWAREmed Health and Wellness Resource Center under Doctor Akoury’s care you will get the real experts who are well trained and have had several decades of work experience in offering weight lose solutions to people across the globe. For instance at this facility, doctor Akoury and her team focuses on Neuroendocrine Restoration (NER) to reinstate normality through realization of the oneness of Spirit, Mind, and Body, Unifying the threesome into ONE. This is the place to be for any weight loss concerns but in the meantime here are some of the great reasons why you should manage your weight:

A little weight loss can bring a lot of health gains

Did you know you may experience health benefits from losing as little as 10 pounds? Even a small weight loss can reduce blood pressure and prevent hypertension in many overweight people. BMI stands for Body Mass Index, which is a numerical value of your weight in relation to your height. BMIs are good indicators of healthy or unhealthy weights for adult men and women, regardless of body frame size.

Weight loss reduces the strain on the heart.

It goes without saying that you should strive to maintain a healthy weight. Blood pressure is one such element that strains the heart and doctor Akoury will be able to help you get on the right weight lose track. Therefore people who are gradually acquiring weight can either progressively increase the level of physical activity or reduce caloric intake, or both, until their weight is stable. The stability of their weight will go a long way in settling the blood pressure problem. The two essentials to maintaining a healthy weight are:

  • Eating well
  • Moving often

How Can I Prevent High Blood Pressure?

You can prevent high blood pressure by:

  • Maintaining a healthy weight; lose weight if you are overweight.
  • Exercising more
  • Eating foods low in salt
  • Eating healthy foods like fruits and vegetables
  • Drinking alcoholic beverages in moderation, if you have to drink otherwise it would be better if you don’t at all.

These changes are also recommended for treating high blood pressure, although medicine is often added as part of the treatment.

How Is Blood Pressure Related to Weight?

As your body weight increases, your blood pressure can rise. In fact, being overweight can make you more likely to develop high blood pressure than if you are at your appropriate weight. You can reduce your risk of high blood pressure by losing weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure. Therefore take heed of all the weight lose routines with you on your holiday less you crumble down. And even if you relapse you can still pick up the pieces and overcome the giant called weight gain.

How Can I Reduce My Intake of Salt?

Consumption of too much salt and other kinds of sodium can be a trigger to blood pressure. Restraining on such stuff will be necessary to cut on the occurrences of high blood pressure. Practically it’s not possible to tell who will be affected by consumption or sodium or salt. Therefore it is only sensible that everyone to limit intake of salt to help prevent high blood pressure. Studies have established that you can reduce your blood pressure by eating foods rich in grains, fruits, vegetables, and low-fat dairy products.

Alcohol and High Blood Pressure

Ideally drinking alcohol is never good for whatever reason. It is actually the source of very many health complications we have today. Take for instance the celebrations we attend during the holidays or otherwise. There are always lots of alcoholic drinks. High blood pressure has nor relationship with alcohol. So to help prevent high blood pressure where emanating from the activities of the holiday or not, drinking alcohol is not right. However, if you have to then, limit how much you take preferably not more than two drinks a day if you are male and one for female.

Finally high blood Pressure and Weight Management during and after Holiday is not just necessary but a must. It is so because the consequences of overweight is life threatening. It will do you good to seek for professional help from doctor Akoury today by scheduling for an appointment with her.

Blood Pressure and Weight Management during and after Holiday – Health Solutions of Blood Pressure

 

 

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Observing your weight during holidays to stay slim

November 7, 2014

Observing your weight during holidays to stay slim – The dos and the dons

Weight

Observing your weight during holidays will help you to stay slim. Therefore activities like swimming are essential in burning calories.

Life is full of very many enjoyable things to offer and we often take some of them for granted, take for example being overweight is a condition which is reaping us a lot of life satisfactions yet we continue to indulge in poor health styles as a day to day operation. Many of us actually plan to gain weight in ignorance and the consequences of this are far reaching. It is because of these fundamentals facts that doctor Akoury made a decision to create a medical center (AWAREmed Health and Wellness Resource Center) whose main objective is to transform each individual’s life through increasing awareness about health and wellness and by empowering individuals to find their own inner healing power. Doctor Akoury’s practice focuses on personalized medicine through healthy lifestyle choices that deal with primary prevention and underlying causes instead of patching up symptoms. We are therefore going to discuss issues about weight loss and weight gain especially during our time in holidays and if you’re finding it difficult to cope with your weight then you can schedule an appointment with doctor Akoury for real time recovery treatment process.

We are fast approaching that time of marry making and I believe that you have plans for the Christmas holidays. What I am not sure of is whether you have also put plans in place to keep to your weight or even reduce it to healthy levels if it is not. We have a duty at AWAREmed Health and Wellness Resource Center to inform our clients and the general public who can access our site to take precautions about their weight at all times to remain healthy. It is for this reaction that we want to share with you some tips to help you keep low calories and remain at a healthy weight especially during your holidays.

Avoiding weight accumulation during holidays

I may not know how your plans are, but imagine that you’ve spent weeks on healthy diet denying yourself your favorite foods and keeping your gym schedule diligently to shade off some pounds and when you set loose on holiday you get the urge and motivation to flop by indulging on unhealthy drinks and food stuff, is it worth it? Studies have established that on average most of us will put on at least two pounds on every holiday we take. Ideally this may not look like a substantial amount. However nutritionists claim that many of us never lose this weight and we do is to gain more weight every year. It must therefore interest you that just a few small changes to what you eat, drink and do while you are away can prevent you gaining this weight. You may consider the following guidelines to help you avoid the hidden calories in your holiday food and drink and the simple exercises you can incorporate into your break which will prevent you from putting on weight. Remember that consumption of just 500 calories more than you usually do a day will leave you two pounds heavier after two weeks. So if you choose a few of the tips below on a daily basis to cancel out these 500 calories you will return home as slim as you were when you left.

Non-alcoholic Drinks

It is obvious that when your holiday destination is in the sun and hot weather then you will need to drink more fluids than in cold climate. Therefore your selection of what to drink matters a lot. Discourage yourself from taking carbonated sugary drinks instead drink a lot of water as much as four liters a day. Remember that drinking lots of water is not only beneficial to you in terms of weight loss but it also helps in flushing out toxins from your system.

Alcoholic Drinks

Alcoholic drinks are very rich in calories and when marry making in your holiday you must reduce alcohol consumption or better still a void completely. While appreciating that the later may not be possible, if you choose wisely you can actually avoid putting on some weight. Some of the worst choices calorie-wise are cocktails because many of them contain creams which are highly calorific. Therefore saving on the calories will be very important and you can observe the following:

  • Take a lot of non-alcoholic drink between alcoholic drinks to help you save several hundreds of calories in one night for example.
  • When taking wine, go for a small glass of wine with soda water (a spritzer) instead of a large glass of wine by doing this you will save 80 calories.
  • Try to stick to spirits and wine – these are far less fattening than beer and cocktails. Spirits and low calorie mixers are particularly good – and will save 150 calories compared to a traditional mixer.
Nibbles Food

These addictive pre-dinner snacks go hand in hand with holidays, but can really pile on the pounds. Crisps and nuts are particularly calorific. Just one handful of crisps contains eight grams of fat – and 110 calories. A handful of peanuts contain 13 grams of fat – 150 calories. You can save on calories by observing the following:

  • One easy way to cut hundreds of calories from your holiday diet is to replace crisps and nuts with olives. However If you have to take crisps, Twiglets are a healthier option.
  • One handful contains 75 calories – a third less than standard crisps. The yeast extract they contain also helps the body to release energy from food.
Breakfast

This is another area of feeding that will be very much luring, during breakfast you will be faced with a variety of different breakfast foods on holiday and if not careful you will very easily consume hundreds of extra calories each morning. To avoid this you may want to observe the following:

  • Breakfast hams and cheeses available in some countries may be tempting, but try to limit yourself to small portions. Cheese – particularly hard cheese – can be highly calorific.
  • Breakfast pastries such as croissants are also extremely fattening and will not leave you satisfied for long.
    • If you are tempted by Greek yoghurt for breakfasts beware it contains 10 per cent fat. Instead supplement it for a pot of full fat fruit yoghurt sometimes. This will save 100 calories.

Exercise

It is true that physical activities will be minimal during holidays however if the only exercise you ever consider on holiday is the minimal movements from your beach towel to take a momentary dip in the sea you’re probably not alone. This must be discouraged and instead a small amount of gentle sport each day could prevent you gaining extra pounds while relaxing on your vacation. It is necessary that you look at your time during holiday as an ideal opportunity for exercising because you have more free time, like easy access to the sea or pool and couples with that most hotels will offer a range of activities to choose from.

There are many things people can choose from that can make a difference. Even simple things like walking along the beach for half an hour can make a difference and keep the metabolism levels higher. Better still, if you do keep active while you’re away you’ll find it easier to return to your regular fitness regime when you return home. For many people it’s not just putting on weight on holiday that’s the problem. The following guidelines can help you burn calories and keep slim if adhered to during the holiday. For instance swimming will help you burn 250, cycling-150, horseriding-120, tennis-250 and just walking 100 calories. Finally these are just but a few tips applicable to stay slim during holidays however for more and professional advice schedule an appointment with doctor Akoury and you will confidently keep healthy weight even when marry making in your holiday.

Observing your weight during holidays to stay slim – The dos and the dons

 

 

 

 

 

 

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Healthy Weight Management even During the Holidays

November 6, 2014

Healthy Weight Management even During the Holidays – How to stay slim all holiday

Weight

keeping good health should be a priority all the time therefore healthy weight must be observed even during the holidays parties.

Normally at the end of every year people often make evaluations of their achievements and also make projections of the year to come. We often feel proud having excelled in all the targets we set for the year and pull up on areas we did not perform well. Now at the beginning of the year you might have stated that you want to reduce your weight to your desired level and throughout the year you have been working towards that. You’re very happy that it is one of the targets you have successfully met and I want to be first to congratulate you for a job well done and encourage you to keep it up. Your second objective for the year was to save money for your dream holiday. You evaluated your work and how stressful it is sometime trying to please your boss by carrying some unfinished work home and burning the mid night oil to beat the set deadlines. So you projected that in the month of December and part of January of the New Year you will be on your annual leave.

Motivated by the timing of your annual leave you made this one of the targets to save money for your time out away from your stressful work schedule and go for a one month holiday to a far destination. As a hard working friend and focused to your goals you have also met this target. You now have more than enough money for your dream holiday and all the plans and arrangements have been made for you to leave. Allow me to once again congratulate you for remaining steadfast to your targets and achieving them within the set time line. Truth be told it is not always easy to be discipline even to our own set goals, and so you deserve all the praise. Done with congratulations I want to discuss with you about your weight and the marry making during your hard earned holiday. It will be very important for you to note that a myriad of high-calorie, festive foods and drink choices a waits you in your holiday. Therefore your biggest challenge would be to keep the discipline and not to over-indulge in un healthy feeding habits which could trash your achievement on weight loss. While I appreciate that you need to let loose when in holiday, it will be paramount that you balance those yummy flavors even as you maximize on your treat and enjoyment to the fullest. I am not promising that it will be easy but here are some of the party approaches you may adopt to keep yourself from jeopardizing your gains on weight so far.

Alcohol consumption

It is definitely true that work parties and social gatherings are on the menu during this season and it goes without say that these parties offer diversity of alcoholic beverages–everything from margaritas and martinis to wine and mixed drinks. As disciplined as you are it will be very important that you appreciate that this holiday is yours and you have been saving for it. Therefore you must not do compromising things to negate on your weight loss achievement. The following are some of the observations you need to keep mind ensuring that alcohol calories is kept in check:

  • Drinking a glass of water between each alcoholic beverage will be very helpful to you as it will keep you feeling full and hydrated.
  • Opt for soda water or diet soda as a calorie-free mixer instead of juice, soda, or tonic water.
  • When taking beer, it is advisable that you stick with light beer. While I appreciate that local beers and lagers may have tempting, appealing and exceptional flavor, you must always remember that they are higher in calories.
  • Watch out for creamy drinks made with cream, whole milk, cream-based liqueurs, or coconut milk.
  • Wine glasses are often larger than the suggested serving size of 6 ounces counting as one glass. Keep in mind that your glass may contain two or two and a half servings of wine.
  • If you happen to be with friends then voluntarily offer to be the designated driver this will give you an excuse when friends try to encourage you to drink.

The Buffet

This is a meal consisting of several dishes from which guests serve themselves

This is the most challenging of all and the biggest issue is when faced with a buffet and not picking at the food throughout the entire evening. Ideally this will not be easy not just on you but to many people. Therefore you need to adopt the following strategies to fight the temptation of unhealthy feeding:

  • Eat a small, low-calorie meal a few hours before attending the party you will be fairly full and this will keep you from feeling famished and ready to ravage the appetizers as soon as you arrive.
  • Take note not to deprive yourself of your favorite foods, sample small portions and enjoy.
  • Make a plate, sit down, and eat mindfully. Once you’re finished, commit to being done and try not to stand by (and pick at) the food table or the bowl of chocolate candies you could break the promise.
  • Use veggies as low-calorie dippers.

Hosting parties

Finally you may want to throw a party to your friends in appreciation of what they have done to you or just for yourself. If this is the case then it will be important that you make yourself busy by serving your guest the healthy alternatives as well as incorporate some other activities to shift the emphasis away from eating. Remember that the objective is to avoid anything that will lure you into weight gain the following ideas may be helpful:

  • Ask everyone to bring an unwrapped toy for a needy child then supply paper and ribbon so everyone can wrap their gifts at the party.
  • Set up places away from the food table where people can gather such as around the fireplace or on the back porch.
  • Play “Dirty Santa” and exchange gag gifts.
  • Serve flavored coffee with dessert. It makes it easier for guest to pass up high-sugar desserts if they can savor a flavorful cup of coffee.

In the spirit of maintaining your weight levels, you may want to seek expert opinion on how best you can do this during your holidays. If this describes you then schedule an appointment with doctor Dalal Akoury who is also the founder of home of weight loss solution “AWAREmed Health and Wellness Resource Center”. Together with her team of experts they will focus on Neuroendocrine Restoration (NER) to reinstate normality through realization of the oneness of Spirit, Mind, and Body, Unifying the threesome into ONE and your life will never be the same again.

Healthy Weight Management even During the Holidays – How to stay slim all holiday

 

 

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