Healthy Habits for Avoiding Holiday Hips - Part 4

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

  Raise a Glass… of Water!

Drinking lots of water during the holidays has so many benefits. Being hydrated improves your digestion, clears your pores, and improves your energy levels. It also helps us to feel full faster and longer, without the added calories of a sugary beverage.

Drinking a glass of water before your meal sets you up to consume less food. Water, like anything else, takes up room in your stomach, helping you to reach your full feeling faster and with fewer calories. Having a glass of water after a meal will aide in digestion and cut down on your desire (and room) for dessert.

If you’re planning to enjoy some adult beverages this holiday season (beer, wine or liquor), don’t skimp on the H20. The best way to counteract the effects of alcohol on the body and waistline is to alternate between water and adult beverages throughout the evening.

The same holds true for caffeinated beverages like coffee, tea or soda. Caffeine and alcohol are both diuretics, depleting the body of water. You’ll need to consume more water when you’re enjoying any indulgent beverages this season to stay ahead of the curve.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 3

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

3)      Cut It In Half

This tip is all about portion control. There are several ways to watch your portions aside from the obvious (don’t put too much on your plate).

Ask for a smaller portion that is being offered. Especially at family gathers, pieces are cut on the generous side and can quickly cause you to over eat without thinking about it. If you cut a serving in half before it makes it to your plate, you’re controlling your portion size without wasting or stressing.

You can also double up on the healthy options available at the meal, like veggies without heavy sauces and breading and lettuce or spinach based salads. Vegetables will help to fill you up without adding the extra pounds that carbs and dessert do.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #3 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Healthy Habits for Avoiding Holiday Hips - Part 2

The holidays don't have to mean weight gain!

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit!

2)      Put Down Your Fork

This tip goes hand and hand with #1 as far as its waistline benefits. Putting down your fork between each bite takes time. It allows you time to chew, enjoy your food, participate in conversation and (most importantly) “stop the shovel”.  You can use the trick of pattern interrupt on yourself. Make yourself put down your tools. Take a minute to take in how you feel and if you really want those last few bites.

On average, it takes your brain 20 minutes to signal to your stomach that you’re full. Eating at a slower pace will give your brain a chance to catch up and keep you from over indulging.  You will end up consuming 10% fewer calories by slowing your pace than those who hurry through a meal. Take the time to enjoy the company and the feast – there’s no need to rush!

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #2 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Six Healthy Habits for Avoiding Holiday Hips - Part 1

The holidays are fast approaching and with them family, friends and feasts abound! What a blessing the chance to celebrate is; but don’t let it be a curse to your health (and waistline!). As we give thanks and deck the halls, let’s remember to follow a few simple rules to avoid undoing all the healthy decision making we do the other 10 months of the year. Let’s keep “losing the holiday weight” off our resolution list this January!

Here are 6 Healthy Habits to Avoid Holiday Hips this (and every) year! Bon Appetit! 

1. Chew Your Food 

Chewing your food helps your body in many ways!

At the risk of sounding like your mother, this one is more important than keeping your elbows off the table. And chewing your food thoroughly does more than save you from choking.

Chewing your food will help with your digestion. Breaking down the food into smaller particles reduces the stress put on your esophagus, helps the stomach metabolize the food, and makes it easier for your intestines to absorb the available nutrients. Not to mention that the longer food stays in your mouth during the mastication (fancy word for chewing) process, the more saliva is produced which contains digestive enzymes. In short, thorough chewing leads to more productive and gentle digestion.

Chewing also helps to decrease the amount of angry bacteria in your intestine. Without getting to graphic about the process, smaller food particles can reduce instances of gas and bloating, cramping, constipation, diarrhea, and other digestive distress that no one wants during the holiday season (or any time of the year!).

To top it off, mastering munching will help you maintain a healthy weight.  Being conscious of completely chewing your food will slow down your eating speed, causing you to feel full sooner and ultimately eat smaller portions.

Being healthy this holiday season doesn’t have to stop the party. Being mindful of what you do and how you eat will help you keep your health and hips in check this winter.  This is only Tip #1 – Check back soon for the rest of our Healthy Habits for Avoiding Holiday Hips!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.