How To Decrease Calories During the Holidays

HOW TO DECREASE CALORIES DURING THE HOLIDAYS Enjoy eating without guilt.  If you overeat at one meal, move on and eat better for your next one.  Celebrations are about family & friends not food as the focus. Remember: balance, moderation and variety are the keys to health. Delete the word “DIE”t and CHEATING from your vocabulary. Before going to a party: Never go hungry- have some nuts, fruit, veggies, broth-based soup, hard-boiled egg, hummus, lo-fat cheese or yogurt, vegetable juice or protein shake. Also, drink 1-2 glasses of water. Take a catnap to avoid being tired therefore overeating & craving. Add an extra cardio work-out that week. Eat healthfully the week before going to a party. Bring your own food or dessert that you can eat. At the party: Choose a small plate and stroll around the buffet table to selectively choose your favorite must-have foods & desserts first. Then choose small portions of your favorite foods to taste only. (2 cupped handfuls) Fill ½ your plate with raw veggies to fill up on. Take a 20 minute break before refilling your plate. This will tell your brain you’re full so when you go back for seconds you will choose less high sugar/fat foods. If you don’t like a food you’re eating, don’t finish it. Chew slowly, really taste each bite and put your fork down regularly. Leave an empty space on your plate between each food item. Put everything you eat on a plate including that one piece of chocolate. Keep an arm’s distance or more from the food table when standing around talking. Focus on other things...

How To Avoid Back Pain During the Holidays

HOW TO AVOID BACK PAIN DURING THE HOLIDAYS Parties? Shopping?  Driving? Wrapping gifts?  Our 12 solutions to decrease stress and muscle tension that lead to back and neck pain. WHILE INDOORS: Sit in a comfortable and firm chair and be aware of your sitting posture. While prolonged standing put equal weight on both feet. Need help? Get your posture checked at our office for FREE with our NEW COMPUTERIZED POSTURE ANALYZER. Unless you are using a headset, don’t cradle the phone between your ear and shoulder while cooking, cleaning and talking. WRAPPING GIFTS: Best not to wrap presents on the floor as that encourages poor posture. Instead vary your position while wrapping.   Stand or sit at a table, sit in bed or sit in a comfortable chair. Remember to “stretch opposites”, so if you are leaning forward stretch backward. SHOPPING? Be comfortable with supportive shoes and comfortable clothing. Wear a fanny pack, instead of your heavy purse, with the essential items you need. Stretch before and after a day of shopping to stretch out your muscles. Make frequent visits to your car so you do not carry too much at once. Drink plenty of water to stay hydrated. Take regular breaks and eat light foods. (ie: salad, fruit, cheese, sliced turkey, veggies, nuts, etc) Try not to bring your children with you as this leads to frustration for everyone. At the end of your day, stretch your muscles, take a hot bath or shower and consider a relaxing massage with one of our therapists. If you feel pain starting, use an ice pack for 20 minutes and repeat every...

Dr Iris’ Healthy Holiday Survival Guide

Dr Iris’ Healthy Holiday Survival Guide Enjoy eating without guilt.  If you overeat at one meal, move on and eat better for your next one. Celebrations are about family & friends not food as the focus-balance, moderation and variety are the keys to health. Begin now forming new health habits so they are in place ahead of time.  Set simple, specific goals. Use your brain power to overcome food cravings.  Cravings are linked to low serotonin & dopamine levels & a mental image to food.  Therefore, we choose foods high in sugar and fat to satisfy our emotional needs and calm stress. Cravings are set off by association so: as you are rushing around shopping avoid passing your favorite ice cream shop, avoid fast-food restaurants especially with color red, eat a healthy meal before hitting the stores and bring snacks with you (bag nuts, fruit, veggies, etc), set new meal rituals (ie desserts after dinner??), find your triggers and avoid them when possible. Delete the word “DIE”t and CHEATING from your vocabulary. Curb cravings by: Never skipping a meal, eating lean protein, beans, fruit, veggies, healthy grains Keeping a journal of food triggers Being in the moment when eating (no tv, phones, etc and take 3 breaths between bites) Arrange a spa day Meet a friend for coffee. Reading/seeing a movie Walking, hiking or other form of exercising Out of sight out of mind-so buy a single sized item so you only eat one Before going to a party: +Never go hungry- have some nuts, fruit, veggies, broth-based soup, hard-boiled egg, hummus, lo-fat cheese or yogurt, vegetable juice or...

CUTTING CALORIES AT HOLIDAY PARTIES

CUTTING CALORIES AT HOLIDAY PARTIES   Enjoy eating without guilt.  If you overeat at one meal, move on and eat better for your next one.  Celebrations are about family & friends not food as the focus.  Remember: balance, moderation and variety are the keys to health. Delete the word “DIE”t and CHEATING from your vocabulary. Before going to a party: Never go hungry- have some nuts, fruit, veggies, broth-based soup, hard-boiled egg, hummus, lo-fat cheese or yogurt, vegetable juice or protein shake. Also, drink 1-2 glasses of water. Take a catnap to avoid being tired therefore overeating & craving. Add an extra cardio work-out that week. Eat healthfully the week before going to a party. Bring your own food or dessert that you can eat. At the party: Choose a small plate and stroll around the buffet table to selectively choose your favorite must-have foods & desserts first. Then choose small portions of your favorite foods to taste only. (2 cupped handfuls) Fill ½ your plate with raw veggies to fill up on. Take a 20 minute break before refilling your plate. This will tell your brain you’re full so when you go back for seconds you will choose less high sugar/fat foods. If you don’t like a food you’re eating, don’t finish it. Chew slowly, really taste each bite and put your fork down regularly. Leave an empty space on your plate between each food item. Put everything you eat on a plate including that one piece of chocolate. Keep an arm’s distance or more from the food table when standing around talking. Focus on other things but...

DECREASE YOUR HOLIDAY STRESS

DECREASE YOUR HOLIDAY STRESS Celebrations are about family & friends not food as the focus. Remember: balance, moderation and variety are the keys to health. Begin now forming new health habits so they are in place ahead of time.   Emotional Freedom Technique (EFT) or Tapping or Psychological acupressure helps relieve emotional traumas, phobias, food cravings and reduces pain.   Take in a deep breath, tune into your body and think of a negative recurrent pattern or a stressful issue and rate it:   0-10 (10 is worst) Now say the below statement with filling in the blank below. Even though I have this_______________________________ I deeply and completely accept/love myself. Continue by tapping the sides of your wrists saying the above statements, and continue tapping each of the areas below while repeating the above statements: Top head 6.  Chin Eyebrows 7.  Collar bone Side eyes 8.  Under arms Under eyes 9.  Wrists Under nose When done, rate the negative pattern again from 0-10.  If your new number is not about a 3, repeat above as needed to bring the number down to a 3 or lower. If you have any questions with the above technique,  contact us Holiday challenge Set your family or individual goals on balancing: stress, exercise, eating and getting your sleep. Iris Rosenfeld. DC 25255 Cabot Rd Ste 110 Laguna Hills, Ca 92653  949-380-7215 driris@driris.com    ...

HEALTHIER ENTERTAINING and NO ONE EVEN NOTICED!

HEALTHIER ENTERTAINING and NO ONE EVEN NOTICED!   Celebrations are about family & friends not food as the focus. Remember: balance, moderation and variety are the keys to health.   Write out your plan: your guest list, menu, etc. Ask guests to bring specific dishes, beverages, decorations, paper goods, etc Shop in advance and make as many dishes as possible in advance. Prepare dishes that support your nutritional needs. Do a practice run on a new dish ahead of time. Invite someone you know who will be alone to your dinner. Ask for family help to set table, cleaning, making place cards, folding napkins, etc. Before the meal have your guests share what they are each thankful for. Leave your turkey covered for 20 minutes to cool before slicing and get organized if doing a buffet. After the meal, clear the table, pack the food and give the food to guests. Plan other activities besides eating: share stories & knowledge, your hobby, take a walk with your guests, games, music, movie, etc. Set your family or individual goals on balancing: stress, exercise, eating and getting your sleep. Holiday challenge Set your family or individual goals on balancing: stress, exercise, eating and getting your sleep.     Iris Rosenfeld, DC 25255 Cabot Rd Ste 110 Laguna Hills, Ca 92653  949-380-7215 driris@driris.com   www.driris.com...

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