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The Holidays are Coming! And It’s Time to Destress

The Holidays are Coming! And It’s Time to DestressThe holiday season can be a stressful time for many of us. It’s possible that you have many obligations, you may have to “get along with” people you’d rather not talk to, or you might be hosting family or friends in your home. This can all skyrocket your stress level – but it doesn’t have to.

Sugar and Stress

One of the many contributors to rising stress levels in our nation this holiday season is the sheer volume of sugar that so many of us eat during this time of year. Your blood sugar level can be an enormous cause of stress.

When your glucose levels are stably in a healthy range, you can function at your best. However, when blood sugar levels spike or get too low, your body becomes stressed out and begins making a hormone called cortisol. This is the same hormone your adrenal glands produce when you’re in a frightening or upsetting situation.

There are many ways that you can spike your blood sugar levels. The most obvious methods of increasing blood sugar this season is erratic eating patterns and eating way too much sugar.

So, here are a few dos and don’ts that can help you keep your blood sugar level stay stable this holiday season:

Do: Eat in moderation.

Don’t: Just eat dessert.

Do: Eat a healthy breakfast every morning.

Don’t: Skip a meal because you are waiting for your giant meal in the evening (even on Thanksgiving!)

Do: Keep up your exercise schedule.

Don’t: Drink coffee or alcohol all day long.

Do: Monitor your energy levels.

Don’t: Throw caution to the wind and eat or drink anything you want.

With these simple tips, you can keep your blood sugar level on an even keel this holiday season.

Dealing with Common Holiday Stressors

Unfortunately, the holiday season can cause stress in more ways than one. So, just avoiding sugar and keeping up your regular schedule may not cut it this year. Typical holiday stressors like the anxiety you may feel in large crowds, worry that you will gain weight, and dealing with difficult relatives may make this holiday season feel less than jolly. That’s why we are providing five additional tips for dealing with common holiday stressors:

  1. Keep taking your Vitamin D.

Remember, the days are getting shorter, and you are getting less and less sunlight. That means you’re losing out on stress-busting Vitamin D! So, make sure you take Vitamin D throughout the fall and winter

  1. Don’t overcommit yourself.

Your time and energy are precious commodities. Budget them out accordingly. If you don’t want to go to a holiday get-together, don’t commit to going. If your youngster wants to see Peacock Lane, Zoo Lights, and go see Santa, start early and don’t promise to hit all of the sights.

This also means that you need to take out some “me” time this holiday season. Give yourself permission to relax in the tub, bike through your favorite park, or just to hang out in front of a crackling fire. The holidays are about giving – which means you are allowed to give to yourself.

  1. Plan ahead.

Mark your holiday get-togethers and activities on your calendar now and then block out days or even weeks where you are not allowed to schedule any other holiday appointments. Get your shopping done as early as possible. You can even make menus for any holiday meals you are hosting and shop for nonperishable ingredients now to get a jump on the season.

  1. Be as accepting as possible.

Because this is an election year, there will likely be political talk at some family gatherings – and it’s possible that not every one of your family members will agree with your ideas. Or it could be that you have family who simply rubs you the wrong way. Try to be open to other’s notions during your holiday festivities.

  1. Take advantage of our stress relief services.

Here at Change for the Health of It, we are offering an effective stress relief procedure called BioScan SRT. This system utilizes acupuncture, biofeedback, homeopathy, and laser light technology to help identify and balance your body’s response to specific stressors. Just click here or give us a call to set up your appointment.

We hope these tips will help you avoid holiday stress this season. If you are concerned about chronic stress, need help managing your weight, or are just hoping for some stress relief, contact us. We are here to help you Change for the Health of It!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946447/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3751798/

Diet or Exercise? Solutions for Weight Loss

Diet or Exercise? Solutions for Weight LossThe holidays are almost here. With this new season often comes weight gain that never goes away. Multiple studies have found that every year, around the holidays, Americans gain 1 lb that we never lose. This is bad news for anyone attempting to get fit and healthy.

However, you can overcome this issue. The holiday season from November through December is a high-risk period for anyone trying to lose weight. But “high risk” does not mean you have to give up and give in to temptation. Instead, the holidays are the perfect time to refine your weight-loss strategy and become vigilant about your diet.

What is the Most Effective Weight Loss Strategy?

Traditionally, both diet and exercise have played an active role in weight loss. However, studies have shown that diet counts more toward shedding pounds than exercise.

Many people have taken this information to mean they don’t need to exercise at all. Nothing is further from the truth. While you certainly may not need to exercise to lose weight, if your goal is to be healthy and look great, exercise is a vital part of your overall plan.

However, cutting calories is the most rapid method of losing weight. Here at Change for the Health of It, we concentrate on helping those on our weight loss program cut calories and drop pounds. Part of the calorie reduction process can mean people have little energy and feel “hangry” throughout the day. We utilize a proprietary formula for preventing this phenomenon.

One of the many elements in our proprietary formula is consumption of vitamin B12. This vitamin has many health benefits, from supporting metabolic processes to increasing energy. Utilizing this and other vitamins, minerals, and herbs can help you maintain your energy as you diet, allowing you to exercise as well.

Five Effective Dieting Tips for the Holidays

The holidays are a tough time to stick to a healthy diet. There is sugar everywhere, tons of food as well as food-based holidays. Here are five tips for sticking to your diet, even though the holidays are coming:

  1. Maintain your food diary. Food diaries are a great dieting tool. They help you keep track of what you’ve been eating and contribute to keeping you honest. If you have a particularly bad day on your diet, your food diary can help you understand what made it so rough. This information helps you and your health coach evaluate how to stop you from becoming tempted to break your diet in the future.
  1. Stay accountable. People hire health coaches for two reasons. First, coaches help people use effective dieting practices and stay healthy during a diet that they have not previously utilized. Second, a coach keeps you accountable for your dieting actions. It’s easy to slip up when there’s no one to report to, but when there is someone that you must inform about your slip up, more thought goes into what you are eating.
  1. Do not binge. Thanksgiving, holiday parties and other holiday meals all encourage binging. There is just so much food available and so many courses. Instead of eating everything on the table, pick a small portion of each item that you want to munch on – leaving room for a little dessert.
  1. Keep up your diet and exercise routine. Too many people starve themselves all day so that they can justify the sheer volume they eat at night. Do not fall into this trap.
  1. Bring some healthy food to the table. Healthy food is delicious too and deserves its spot at the holiday table. Instead of green bean casserole, how about just making baked or boiled green beans tossed with a bit of olive or coconut oil? Instead of apple pie, make baked apples with cinnamon and a little brown sugar. Instead of regular ice cream, make homemade frozen yogurt or coconut milk ice cream. Who knows, shaking things up at the holiday table may come as a relief to all of your holiday guests.

If you would like more information on weight loss, be sure to attend our “Why Can’t I Lose Weight” class at Oregon City’s Curves. It’s on September 20th. Or, just give us a call and find out how we can help! We have an effective weight loss program which has helped many professionals – even physicians. Find out more right here.

 

References:

http://well.blogs.nytimes.com/2007/11/22/the-skinny-on-holiday-weight-gain/

http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/?_r=1

http://www.drweil.com/vitamins-supplements-herbs/vitamins/vitamin-b12-vitamin-facts/