Holiday Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying

unrealistically thin, or depriving yourself of the foods your body

needs.  Rather, it’s about feeling great, having more energy,

stabilizing your mood, and keeping yourself as healthy as possible—all

of which can be achieved by learning some nutrition basics and using

them in a away that works for you.  You can expand your range of healthy

food choices and learn how to plan ahead to create and maintain a tasty,

healthy diet.

Th Holidays bring entertainment, family gatherings, special occasions,

gifts of appreciation and thankfulness for all we have. It is a busy

season, and in and of itself brings extra stress into our lives.  Guilt

for not doing more for others.  Eating that forbidden treat. Not able to

get everything done on your lists.  It seems like what should be a

special time of the year, somehow sets us for feelings of failure  and

guilt instead of success.  So, here are a few ideas to turn things

around and have the success you deserve not just at the holidays but

throughout your life.

#1.  Simplify:  Instead of being overly concerned with counting calories

or measuring portion sizes think about what you eat in terms of color,

variety, and freshness.  Focus on finding foods you love and easy

recipes that incorporate a few fresh ingredients. Consider making a menu

for a month at a time.  I plan 30 breakfasts, 30 lunches, and 30

dinners.  I rotate the type of protein that I eat each day.  For

example:  Monday is beef, Tuesday, Turkey, Wednesday Pork, Thursday

Chicken, Friday Salmon, Saturday Cod, Sunday Halibut or Trout.  For

breakfast I rotate between eggs topped with home made Salsa, or with a

protein fruit smoothie.  My meals are simple and cover the basics—a

protein, a fruit, and a vegetable.  I like having my monthly menus

posted.  It solves the what am I going to eat tonight syndrome.  As I

make my menus I also make the ingredient list that goes with the menus.

This takes care of those running to the grocery store for a needed

ingredient and coming home with bags full on non-essentials.

#2.  Start slow:  Make changes to your eating habits over time. Trying

to make your diet healthy overnight isn’t realistic or smart.  It

usually leads to cheating or giving up on your new eating plan.  Take

small steps.  Add a salad full of different color vegetables, fruit and

a sprinkle of raw nuts for your lunch instead of the traditional

sandwich.  Switch to butter instead of margarine.  Incorporate real food

into your diet instead of man-made synthetic versions—real cheese

instead of  processed Velveeta or American sliced cheese squares.  Eat a

whole fruit with breakfast instead of juice.   Simple small choices will

make a difference in how you feel.

#3.  Change matters:  Every change you make to improve your diet

matters.  You don’t have to stress out being perfect and you don’t have

to completely eliminate those foods that you enjoy.  The secret is

frequency and amount.  I love pumpkin pie.  I save my pie eating time

for Thanksgiving and the holidays.  I eat pumpkin pie as much as I want

along with my healthy meals during this time and then I am done.   I

have enjoyed the holidays but kept my healthy eating in place.   The

long term goal is to feel good, have more energy, and reduce the risk of

cancer and disease.  Don’t let a slip us derail you— every healthy food

choice you make counts.

#4.  Water and exercise should be considered part of your diet. Water

helps flush our systems of waste products and toxins.  Many individuals

do not drink one half of their body weight in ounces of water and go

through life dehydrated.  Dehydration caused fatigue, constant

tiredness, low energy and headaches.  It is common to mistake thirst for

hunger.  Staying well hydrated will help you make healthier food

choices.  Not feeling thirsty is a body protection mechanism.  If you

deny your body the water it needs, it will eventually shut down your

internal signal for water and instead turn it to hunger signals which

most people will not deny.  The body NEEDS PURE water.  Substituting

juice, soft drinks, coffee, tea, energy drinks etc.  for water is not

healthy.  The body can not use these items for hydration, supporting you

elimination system, or cleans debris from cellular tissue.  It needs

water, pure and simple.

#5.  Moderation in all things: Healthy eating is often presented as an

all or nothing proposition.  For example, the above comment on drinking

water is valid.  If you feel that you still need that cup of tea or

coffee, have it in addition to your bodies’ water quota instead of a

substitution for drinking water.  So what is moderation?  That depends

on you and your overall eating habits. The goal of healthy eating is to

develop a diet that you can maintain for LIFE, not just a few weeks or

months, or until you have reached your ideal weight.  Think of

moderation in terms of balance. In spite of what fad diets would have

you believe, we all need a balance of protein, carbohydrates, healthy

fat, fiber, vitamins and Amino Key minerals to sustain a healthy body.

Moderation can mean for some individuals eating less of the unhealthy

stuff—refined sugar, saturated fat, artificial food and eating more of

the healthy—read food labels and make wise choices, add more fresh

fruit and vegetables to your meal planning.  Cut down and/eventually

eliminate those donuts in exchange for a healthy breakfast.

#6.  Avoid “OFF LIMIT”  thinking.  When certain foods or food groups are

banned, it can bring in feelings of craving and failure when you cave in

to the craving.  Begin by reducing portion size and not eating those

cravings as often. Eventually they will become an occasional indulgence

and not an absolute for survival.

#7.  Portion size:  Serving sizes have ballooned recently and are out of

control.  Super size is not super health.  Slow down and chew your food

thoroughly and enjoy each bite.  You will find that eventually you no

longer need those super size portions to feel satisfied.

#8. Healthy eating is not just about the food on your plate but how you

think about food.  Healthy eating habits can be learned.  Slow down and

think about foo as nourishment rather than just something to gulp down

in between meetings or on the way to pick up the kids, or run an errand.

#9..Company:  Eating with other people has numerous social and emotional

benefits—particularly for children.  When one of my grandchildren

entered into 7th grade he was separated from friends and people he knew

at lunch time. He felt self conscious and isolated.  He began skipping

lunch to avoid feeling so vulnerable. When I noticed his energy and

enthusiasm for life was being affected I asked what was going on in his

life.  The feelings of dread he had being alone at school lunch time

eventually came out. A visit to the school requesting a different lunch

time solved the problem. Mindless overeating occurs when you eat in

front of the computer, or T.V. and puts you on the fast track for eating

junk food, over eating and not feel satisfied.  Eat at the table and

turn off all electronic devices so that you can focus and enjoy your food.

#10.  Time:  Take time to chew your food slowly, savoring every bit.

Don’t rush through your meals, forgetting to actually taste the flavors

and feel the textures of food.   Reconnect with the joy of eating.  Set

aside specific family time for sit down meals gathered together.    The

adds on T.V. showing children running out of the house, grabbing their

back pack and having their mother give them a toaster food or microwave

item is not healthy eating.  It does not give the body and emotions time

to digest and process the food for positive benefits.

#11.   Listen: Connect to your body and listen to it.  Ask yourself if

you are really hungry or have a glass of water to see if you are thirsty

instead of hungry.  During a meal, stop eating before you feel full.  It

takes a few minutes for your body to register satiety so give your body

time to digest and process your food intake.

#12.  Breakfast:   Eating breakfast will jump start your metabolism.

Eating small, healthy meals throughout the day keeps your energy up and

your metabolism going.  Skipping

breakfast, having a snack for lunch, and then a big evening meal only

encourages your body to hold onto the calories instead of burning them

for health and energy.  Unknowingly this type of eating puts your body

into survival mode.  It will store the calories at fat because it can’t

depend on regular healthy eating times.  It starts you on a nutrition

decline that can set you up for future health problems.

#13.  Night time:  Eating just before going to bed is not healthy. The

body is not prepared to digest a lot of food at this time.  Try to eat

dinner earlier in the evening.  Studies suggest that this simple dietary

adjustment of eating only when you are most active, giving your

digestive system a long break each day may help to regulate weight.

#14.  Fill in the Gaps:   After all is said and done and you are doing

your best to eat healthy food choices, don’t forget taking Amino Key

Basic.  Agriculture soils are severely deficient and in some cases

completely void of minerals.  Minerals are the key to your health.  All

biological, and metabolic functions within your body require minerals.

All the elements of nutrition, protein, amino acids, carbohydrates,

vitamins, dietary fat, water hydration, oxygen require minerals as amino

acid chelated minerals in order to function.  Enzymes and hormones also

require minerals in or to function.  The body uses minerals to regulate

all of these body processes with Amino Key minerals.  Other forms of

minerals are usually  cast off by the body into the toilet without

supplying benefits.  They aren’t around when you need them.  Think of

Amino Key minerals as an insurance policy.  They are bio available and

ready to support the body as it requires.  130 U.S. patents and 70 human

clinical studies back their quality and function in the body.