I know how you feel. The holiday season rolls around… everyone’s running around shopping, planning and getting things done. When it’s over, it’s time to kick back a little and enjoy the company of friends and loved ones, whether it’s the office party of family gathering.
The challenge is that the holiday season is filled with so much delicious food, and sticking to your healthy eating and exercise routine during the season can seem close to impossible. Here are a handful of suggestions to help you get through the holidays without gaining any extra weight. And if you’re really good, you may even lose some.
Never Go Hungry
Arriving to a party hungry is a recipe for disaster. Have a normal breakfast and lunch on the day of the gathering. Sitting down to a holiday dinner when you’re starving can make overdoing it all too easy. Maybe even snack on a handful of nuts or a yogurt on your way out the door, so you don’t snack on the first thing you see when you get there.
Step Away From the Food
Ah… that buffet of food that seems to be calling your name. Keep your distance so you are not tempted to snack all night. For extra backup, you can chew gum, which helps resist the temptation to sneak a bite here or there.
Choose the Right Foods
Sure, some of that great food comes only once a year. Just don’t go in with that mindset when you sit down for a big holiday meal. Enjoy that good stuff in moderation, and stick with the lean meats and veggies otherwise. You (and your conscience) will feel much better afterwards.
Skip the Alcohol
Alcohol is a common feature of many holiday parties. It’s also a big source of empty calories you don’t need, so avoid the temptation to overindulge. If you feel like a drink, a glass of red wine can spare you some calories, and you get some healthy antioxidants in the process.
Stay on Top of Exercise
Yes, holidays are a very busy time, and you may not get out for some exercise as much as you’d like. If you are having a hard time fitting it in your schedule, find ways to build it into your holiday activities: maybe a post-dinner walk outside to catch up with family, an extra lap around the mall during your 11th-hour shopping, or even a snowball fight (assuming the weather cooperates, of course).
So, enjoy the holiday feasts in moderation, enjoy the company of family and friends abundantly, and most importantly, enjoy the season!
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Friday, December 21, 2012
Tuesday, September 4, 2012
How NOT to Hurt Your Back This Summer/Fall
Keeping your back in good health is
extremely important. You need to take care of it all year long.
However, during the summer, and even as it cools down into fall, you are probably doing more outdoor activities – such as water sports, exercise, athletics, and gardening. This is the time when we see more back injuries than any other time of year. Of course, you don’t have to avoid these activities, but you can still avoid hurting your back in the process.
One of the most important actions you can take is to warm up and stretch your muscles before starting any activity. Gardening probably does not top the list of activities that you think would hurt you, but you should take a few moments to stretch before you begin. A few simple stretches will help get you ready for your yard work. Bend down and try to touch your toes and do some back muscle stretches. You use a lot of muscles when you are pulling weeds, mowing, or a variety of other common yard-related activities. Most importantly, you should wear a back support if you are doing any heavy lifting.
Do you enjoy water sports? These are another potential hazard for your back. The water supplies a constant resistance when you are moving around in it, so you wind up using many of your muscle groups in the process. One of the biggest aquatic culprits is any type of skiing. You are being pulled out of the water by a rope or some other method, which takes a lot of strength from all of your muscle groups – especially your back and arms. Many people experience back pain in this situation.
There are many types of sports that you may be involved in during the summer months. The best way to keep your back healthy and pain free is to try not to overdo your activities and never start without warming up first. Most pain that is associated with your back comes from muscle tension. A muscle spasm can be extremely painful, and can last for days. Muscle spasms can be caused by a misaligned spine. Regular visits for chiropractic care can relieve (and help you to avoid) back pain. Spinal adjustments by a chiropractor – along with heat therapy and massage therapy – can help you maintain good back health.
One more thing to consider to keep your back healthy, that you can do yourself: Watch your posture. Always keep your back straight, whether you are standing or sitting. Some of us tend to slouch forward when we are on our computers, watching television and other activities that you do while sitting. You might even consider purchasing some kind of lumbar support for your chair if you spend a lot of time at a desk, such as at work. You should also try to maintain a strong core, in order to better support your back. There is not one practice, but many together, which will help you maintain good back health.
However, during the summer, and even as it cools down into fall, you are probably doing more outdoor activities – such as water sports, exercise, athletics, and gardening. This is the time when we see more back injuries than any other time of year. Of course, you don’t have to avoid these activities, but you can still avoid hurting your back in the process.
One of the most important actions you can take is to warm up and stretch your muscles before starting any activity. Gardening probably does not top the list of activities that you think would hurt you, but you should take a few moments to stretch before you begin. A few simple stretches will help get you ready for your yard work. Bend down and try to touch your toes and do some back muscle stretches. You use a lot of muscles when you are pulling weeds, mowing, or a variety of other common yard-related activities. Most importantly, you should wear a back support if you are doing any heavy lifting.
Do you enjoy water sports? These are another potential hazard for your back. The water supplies a constant resistance when you are moving around in it, so you wind up using many of your muscle groups in the process. One of the biggest aquatic culprits is any type of skiing. You are being pulled out of the water by a rope or some other method, which takes a lot of strength from all of your muscle groups – especially your back and arms. Many people experience back pain in this situation.
There are many types of sports that you may be involved in during the summer months. The best way to keep your back healthy and pain free is to try not to overdo your activities and never start without warming up first. Most pain that is associated with your back comes from muscle tension. A muscle spasm can be extremely painful, and can last for days. Muscle spasms can be caused by a misaligned spine. Regular visits for chiropractic care can relieve (and help you to avoid) back pain. Spinal adjustments by a chiropractor – along with heat therapy and massage therapy – can help you maintain good back health.
One more thing to consider to keep your back healthy, that you can do yourself: Watch your posture. Always keep your back straight, whether you are standing or sitting. Some of us tend to slouch forward when we are on our computers, watching television and other activities that you do while sitting. You might even consider purchasing some kind of lumbar support for your chair if you spend a lot of time at a desk, such as at work. You should also try to maintain a strong core, in order to better support your back. There is not one practice, but many together, which will help you maintain good back health.
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