Christmas Health Tips

[Written by Peter Nielsen].
 
The holidays are upon us, the hustle and bustle of the season fills us with anticipation and happiness as we prepare for days of celebration with family and friends. Dinners and parties with all the special treats and dishes that evoke joyous memories from years past and fill us with eagerness for the coming year. However, along with all the festivities there is one gift you may want to refuse … the extra pounds we are left with!
 
You can enjoy the festivities and get a handle on that weight gain! Just keep these suggestions in mind.
 
• Start your day off with a healthy breakfast! Many studies have shown that eating breakfast each day helps maintain a healthy weight.
 
• Eat a handful of walnuts or pecans before going out to your holiday celebrations, the protein and fiber will help manage your appetite. Dress up those walnuts with some dried cranberries, a study published in The Journal of Biomedicine and Biotechnology found no difference in dried vs. fresh fruit when it comes to antioxidant activity, which will help keep those free radicals at bay during the busy holiday season.
 
• Choose your appetizers carefully and opt for the veggies and fruits.
 
• Studies have found that the first three food items chosen from a buffet make up 66 percent of the total meal, so start filling your plate at the end of the table with salad!
 
• Resist the urge to fill your plate to overflowing.
 
• Find someplace to stand away from your favorite treats — they’re easier to resist and enjoy in moderation from a distance!
 
• Even though your schedule is crowded, take the time to exercise. It will help maintain your weight and relieve holiday stress.
 
Enjoy your family and friends, indulge (moderately) in your favorite seasonal delicacies … and follow these simple tips to support your overall goals throughout the holidays into the new year!
 
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Overeating?

[Written by Peter Nielsen].
 
We are all aware of the serious negative effects of long-term overeating and sedentary life styles, including obesity, diabetes and high blood pressure. Past research has indicated that even a few days of eating more calories than you use has negative health effects. However, researchers from the University of Bath in Great Britain have found that daily exercise may actually counteract the negative affects of short term inactivity and overeating!
 
The week-long study included 26 healthy men, ranging in ages from their late teens to early thirties. All participants gave blood samples and had oral glucose tests; samples of abdominal fat was also taken from all members of both groups.
 
Volunteers were separted into two groups, one group was asked to limit physical activity to below 4,000 steps each day and eat fifty per cent more calories than normal. The other group was told to eat seventy-five percent more calories and run on a treadmill for 45 minutes per day. This was done so the ‘net daily surplus’ of calories was the same for both groups.
 
The results were amazing! The inactive group demonstrated a marked decline in blood sugar control, fat cells indicated that both nutritional balance and metabolism were disturbed. Meanwhile the results for those in the exercise group were markedly different: blood sugar levels remained stable, and changes in fat cells were significantly lower!
 
In other words, even though the exercise group ate more, and both groups had the same ‘net’ daily energy intake/output … the participants in the exercise group were protected from many of the negative effects of overeating!
 
This is an important new information that supports the importance of exercise in our daily lives! Remember, when you’re not in a period of overeating and lowered activity, the benefits of exercise will keep you healthy and happy throughout the year!
 
• Helps prevent weight gain and maintain weight loss.
Protects against heart disease by boosting high-density lipoprotein while lowering unhealthy triglycerides levels.
 
• Helps in the fight against depression while lifting your spirits.
Boosts energy levels.
 
• Is important in the prevention of a wide range of health problems, including including stroke, metabolic syndrome, type 2 diabetes, some types of cancer and arthritis.
 
Protect yourself against the negative health effects of overeating this season with a good daily workout … and get a head start for the upcoming new year!
 
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