Holiday Survival Guide

The holiday season is quickly approaching.  With Thanksgiving less than a week away and Christmas approaching soon after that, some of you may be stressing out about how to stay on track with your health and fitness goals.  Don’t worry! You’re not alone.  Here’s how to enjoy your holiday guilt free:

1. EAT BREAKFAST

As Tempting as it may be to show up to your holiday dinner with a full appetite, make sure to eat a healthy breakfast.  Showing up starving may cause you to overeat.

2. TAKE A SMALL PLATE

If possible, grab a smaller plate so you don’t overload.  This is a tip used often in weight weightloss which suggests putting a small piece of food on a large plate will cause your brain to believe you are eating a small portion, resulting in you putting more food on your plate.  Filling a small plate will make a small portion look like a lot more food.

 3. LOAD YOUR PLATE WITH GREENS & VEGGIES

Balance is key so, make sure half of your plate consists of healthy greens and veggies, and EAT THEM FIRST!

4. EAT SLOWLY

Eating slowly may help you eat less and give time for your brain to receive the signal of feeling full.

5. DON’T DRINK YOUR CALORIES

Whether there be juice, soda, or alcohol, water is always the best option.

6. EAT BEFORE DRINKING

If you plan on drinking alcohol, hold off until after you are finished eating.  Delaying alcohol consumtion could cause you to consume less.  Also, don’t forget to match your drinks with a glass of water.  This will help the hangover too!

7. MODERATE DESSERT

Cookies and pudding and pies! Oh, my!  This is the hardest part for mose people.  Try to limit to one dessert or just a little taste of each. 🙂

8. EXERCISE

Take a family walk after dinner.  Some of the most beautiful outdoor sights to see are during the holiday season.

9. PORTION LEFT OVERS

If your family offers you leftovers, don’t take more than one serving, or simply say “NO, THANK YOU!”.

10. Holi- DAY!

Not holi-week or holi-month.  Just ONE day.  So, enjoy the day and get right back to your normal routine the next day. 🙂

No one wants to worry about what is meant to be an enoyable time with the ones you love most.  You’ve worked hard all year long so, you deserve to indulge.  Keep these ideas in mind and enjoy your holiday.  Tomorrow is another day and, in just a couple of months, a new year with brand new goals.

HAPPY THANKSGIVING! ❤

 

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Asthma Awareness

Asthma – I never knew it could be fatal until just recently after finding out about the passing of a high school friend.  After researching and talking with others, I’ve learned that asthma is a relatively common cause of death.  So, for anyone else who is unaware the dangers of asthma, I wanted to take the time to educate you, so the proper pre-cautions can be taken if a life-threatening attack should occur.

 

What is Asthma?

Asthma is a chronic lung disease that causes obstruction of the airways making it difficult to breath.  Asthmas could be serious and, as mentioned, can even be life-threatening.

 

Common Types of Asthma:

Nocturnal Asthma: This type of Asthma occurs at night or at any time you may sleep.  This is because of the horizontal position and that your pillows collect allergens.  To reduce symptoms of nocturnal asthma, make sure to cover your mattress and pillows with a machine washable protector and be sure to wash bedding and protectors regularly.  Do not allow pets in your bedroom, and try to keep your head up.

Allergic Asthma:  Includes typical asthma symptoms and is triggered by allergens – e.g. pet dander, dust, mold, pollen.  If you suspect you have allergies, get tested by an allergist to find out exactly what you’re allergic to.

Non Allergic Asthma:  This type of asthma is due to more environmental factors like smoking, certain odors or sprays, a viral infection, or other medical conditions such as obesity and Acid Reflux.

Exercise-Induced Asthma: Triggered by strenuous exercise.  Common symptoms such as wheezing, coughing and shortness of breath will occur during or after exercise.

Work-Related Asthma:  Work related asthma is asthma that occurs from an asthma-prone work environment.  Asthma may occur if you work in an environment with allergy causing irritants such as pet dander (veterinarians, vet tech), latex gloves (healthcare providers), or chemicals.

 

How to prevent Asthma:

To lessen the symptoms of asthma, make sure to have a current, filled inhaler.  Dust and vacuum regularly, it may be helpful to wear a protective mask.  Make sure to wash your bedding regularly.  You may want to invest in an air purifier as they clean contaminants from the air. Natural remedies such as Himalayan salt lamps and beeswax candles also work as an air purifier.

 

Know the signs:

  • Wheezing when breathing in AND out
  • Coughing that won’t stop
  • Chest pain/tightness
  • Shortness of breath
  • Turning Blue
  • Inability to speak

** If you are experiencing these symptoms or symptoms are not responding to a rescue inhaler, seek medical attention immediately. **

 

This post is dedicated to the Memory of Kimberly Anderson who lost her life to an asthma attack on October 23, 2018.  To support her family during this difficult time, please click here to donate.

 

Carrot-Tumeric Hummus: A Recreation of Seamus Mullen’s Recipe

I’m not the biggest fan of hummus so, when one of Seamus Mullen and Fran Drescher’s demonstrations at the Health & Fitness Expo at Metlife Stadium was carrot hummus, I was pleasantly surprised.   I didn’t know you could make hummus out of carrots!

My boyfriend is a saint for letting me drag him to this event but, even more so for helping me recreate this delicious, healthy recipe:
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