Sticking to a Diet During the Holiday Season
The holidays are here, and while it might be the most wonderful time of year overall, it’s not the most wonderful time for your diet. If you are trying to stick to healthy eating this time of year, you’re probably secretly dreading all the big meals and holiday dinners, but with the tips outlined in these article, you can enjoy hanging out with family and friends while still crushing your healthy goals this season.
Choose your foods wisely. Special occasions are often full of indulgences we wouldn’t normally have in our everyday life, and that means these special treats are already something you’re probably having in moderation. However, when nearly everything on the table is slathered in butter, cream, cheese, or some combination of the three, you can go overboard really quickly. Prepare yourself by thinking ahead of time about the holiday treats that are important to you. Maybe you could care less about dressing, but you really want a slice of pecan pie. Know that going in, so you focus on the foods (and calories) that are the most important to you.
Take a break. When there is so much food up for grabs, it can be easy to mindlessly get seconds or even thirds. While you don’t want to feel deprived, you also don’t want to overstuff yourself. So when you’re done with your plate, take a 5-10 minute break before getting more. This gives your brain enough time to signal that you’re full if you’ve already had enough, and you’re less likely to mindlessly eat.
Don’t show up hungry. It can be tempting to show up to a big meal with an empty stomach, telling yourself not eating prior to the event will help even out your calories if you eat more than you normally would at the dinner. However, what usually ends up happening instead when you show up hungry is you overeat far more than if you had eaten normally the rest of the day or had a little snack to tide you over. The best choice to keep you full and discourage overeating is something that combines complex carbohydrates with protein and unsaturated fat.
Make time for movement. The holidays can be really busy and even the best workout routine can often fall by the wayside during such a busy season. However, taking a walk or dancing after a big meal at a holiday gathering can make a world of difference. This can also be a great way to continue the fun even after the food is gone.
Stick to water. Eggnog, sweet tea, soda, and alcoholic beverages are all pretty high in calories, and if you want to enjoy the holiday food, sticking to water is your best bet. If you do drink alcohol, be sure to drink water in between each drink.
Focus on what really matters. Food really can be an integral part in what the holidays mean to us, but ultimately, this time of year is really about having a good time with family and friends. Don’t get so bogged down in what to eat that you’re not able to enjoy the company of your loved ones.
https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212242506
How to Know if You’re Experiencing Menopause
Menopause happens when a woman has had 12 months in a row without a period, but even before this happens, you may start to notice some changes in your body. This stage leading up to menopause is called perimenopause. In this article, we’ll go over some of the signs of menopause, which you may start to notice in the transition stage (perimenopause), which can begin as early as 8-10 years before menopause.
- Common Signs of Menopause
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- Hot flashes
- Night sweats
- Vaginal dryness that can cause discomfort during sex
- Urinary urgency
- Trouble sleeping
- Emotional changes such as irritability, mood swings, or even mild depression
- Dry skin, dry eyes, and/or dry mouth
- Breast tenderness
- Worsening of premenstrual syndrome (PMS)
- Irregular periods and/or periods that are lighter or heavier than normal
- Racing heart
- Headaches
- Joint and muscle aches and pains
- Changes in your sex drive
- Difficult concentrating or having trouble remembering things
- Weight gain
- Hair loss or thinning
- Other Things to Know about Menopause
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- Menopause happens due to aging.
- You can still get pregnant during perimenopause.
- Menopause symptoms can last anywhere from 5-10 years.
- Everyone experiences symptoms of menopause differently.
- The signs or symptoms of menopause are due to changes in your hormone levels.
https://my.clevelandclinic.org/health/diseases/21841-menopause
Christmas Breakfast Casserole
Ingredients:
- 1 (10 ounce) package frozen chopped spinach, thawed
- 1 (9 ounce) box frozen artichoke hearts, thawed (see Tip)
- ¾ cup chopped sun-dried tomatoes
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, finely chopped
- ½ teaspoon crushed red pepper
- 1 teaspoon lemon zest
- 2 cups low-fat milk
- 6 large eggs
- 1 cup crumbled feta cheese
- 12 ounces rustic whole-wheat bread, torn into 1-inch pieces (about 8 cups)
Directions:
- Place spinach in a clean kitchen towel and squeeze firmly over the sink to remove as much liquid as possible. Combine the squeezed spinach and artichoke hearts in a medium bowl.
- Cook tomatoes, oil, garlic, crushed red pepper and lemon zest in a small skillet over low heat, stirring often, until fragrant and the garlic is golden brown, 3 to 4 minutes. Stir into the spinach mixture.
- Preheat oven to 350 degrees F.
- Whisk milk and eggs in a large bowl. Add the spinach mixture, feta and bread. Toss gently until the bread absorbs the milk mixture. Spoon the mixture into a 13-by-9-inch glass or ceramic baking dish. Let stand at room temperature for 20 minutes.
- Cover with foil and bake for 45 minutes. Remove foil and bake until the top is crispy and beginning to brown, about 15 minutes. Let stand for 10 minutes before serving.
https://www.eatingwell.com/recipe/277430/christmas-breakfast-casserole/
