“15 Ways to Avoid Holiday Weight Gain”

 

BEWARE THE FESTIVE 15: Even if you have superhuman willpower, the holiday season is challenging for everyone. Staying on track can seem so daunting, you feel like swan-diving into the eggnog and sending your sensible routine into hibernation until the New Year. But, as we all know, excess pounds don't disappear along with the decorations. And nobody wants to start the new year in the hole, body-wise. Turns out, there's no need to. "You can have fun without throwing away your healthy habits," says Elisa Zied, RD, author of Nutrition at Your Fingertips. Check out our 15 rules for a no-gain season. You can indulge and still wake up the same size (or less!) come New Year's Day.

WEIGH YOURSELF TWICE A WEEK: That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

START YOUR DAY WITH A BANG: Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.
Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

BE PICKY, PICKY, PICKY: Peruse the buffet before you load your plate to avoid foods you don't really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger. "If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

JUST SAY NO – EVERYWHERE: Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says. Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

AVOID BANKING CALORIES: Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet. Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

CONCENTRATE YOUR WORKOUTS: So, what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

DON’T SWEAR OFF DESSERTS: But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

AVOID MORNING-AFTER FOOD: Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City. Repeat after us: Out of sight, out of mind...

DRUM UP SOME WILLPOWER: Under the spell of that peppermint bark your co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart. Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

CUT BACK ON DIET SODA: In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

EAT YOUR H2O: Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

BREW UP A POT OF PEPPERMINT TEA: Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

CHEW SLOWLY: We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline. Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

GET PLENTY OF POTASSIUM: The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe. Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

KEEP CALM AND KICK CRAVINGS: Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain. Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

BY: Alyssa Shaffer, Health Magazine, November 21, 2017

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“15 Ways to Avoid Holiday Weight Gain”

 

BEWARE THE FESTIVE 15: Even if you have superhuman willpower, the holiday season is challenging for everyone. Staying on track can seem so daunting, you feel like swan-diving into the eggnog and sending your sensible routine into hibernation until the New Year. But, as we all know, excess pounds don't disappear along with the decorations. And nobody wants to start the new year in the hole, body-wise. Turns out, there's no need to. "You can have fun without throwing away your healthy habits," says Elisa Zied, RD, author of Nutrition at Your Fingertips. Check out our 15 rules for a no-gain season. You can indulge and still wake up the same size (or less!) come New Year's Day.

WEIGH YOURSELF TWICE A WEEK: That's often enough to make sure you stay on track, but not so often that you take all the fun out of holiday noshing, says Michael Dansinger, MD, an assistant professor at Tufts University School of Medicine. Step on the scale first thing in the morning when your stomach is empty.

START YOUR DAY WITH A BANG: Exercising in the morning can help ensure better behavior all day long, according to a study published in the journal Medicine and Science in Sports and Exercise.
Using brain scans, researchers found that when women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout. The upshot: fewer cravings for high-fat fare.

BE PICKY, PICKY, PICKY: Peruse the buffet before you load your plate to avoid foods you don't really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. If, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger. "If you pick the stuff you really want and have it in moderation," Dr. Church notes, "you'll stave off those cravings that can get you in trouble later on."

JUST SAY NO – EVERYWHERE: Willpower is like a muscle: Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. "Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control," Dr. Dansinger says. Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

AVOID BANKING CALORIES: Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. Why? You're freaking starving! "It's easy to get out of control when you're faced with high-calorie choices," says Tanya Zuckerbrot, RD, author of The Miracle Carb Diet. Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

CONCENTRATE YOUR WORKOUTS: So, what if you can't get to your favorite yoga class or find time for the treadmill? "Even just 15 minutes can help you maintain your fitness level," Dr. Church says. For example, jumping rope for 15 minutes torches about 190 calories; a quick yoga sequence at home can help you stay flexible.

DON’T SWEAR OFF DESSERTS: But practice the three-bite rule to keep your sweet tooth in check. "You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite," Zuckerbrot says.

AVOID MORNING-AFTER FOOD: Have the night of your life, then send guests home with food-filled Tupperware. "It's the leftovers that do you in," says Lauren Slayton, RD, founder of Foodtrainers in New York City. Repeat after us: Out of sight, out of mind...

DRUM UP SOME WILLPOWER: Under the spell of that peppermint bark your co-worker brought to the office? Before you succumb, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart. Tap each finger one at a time, once per second, telling yourself, "Hold on." Wait 15-20 minutes (return phone calls, check email), and the craving will disappear, according to Tufts University Research. Sounds crazy, but it works.

CUT BACK ON DIET SODA: In fact, any bubbly beverage can lead to belly bloat, explains Zuckerbrot. "The carbon dioxide trapped in the bubbles of fizzy drinks causes a buildup of air, which can lead to gas.

EAT YOUR H2O: Instead of trying to down eight glasses of water (near impossible when you're busy), have a green salad with a drizzle of balsamic vinaigrette and a few slices of avocado. "These water-rich foods help keep you hydrated, so that everything moves through your system faster," Zied says.

BREW UP A POT OF PEPPERMINT TEA: Research shows peppermint can help calm stomach muscles and reduce gas. Not a fan? Try chamomile, suggests Bonnie Taub-Dix, RD, author of Read It Before You Eat It.

CHEW SLOWLY: We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline. Here's why: "The more air you swallow, the more bloated you'll get," Taub-Dix notes.

GET PLENTY OF POTASSIUM: The nutrient counterbalances sodium, so you retain less water, Zuckerbrot explains. Our favorite potassium possibilities: bananas, papayas, kiwis, strawberries, and cantaloupe. Or serve up some asparagus or dandelion greens to get the bonus of a natural diuretic.

KEEP CALM AND KICK CRAVINGS: Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain. Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.

BY: Alyssa Shaffer, Health Magazine, November 21, 2017

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

 

“16 Ways You May Be Hurting Your Joints”

Carry Extra Weight: Your joints, which link your bones together, are sensitive to heavy loads. Every pound on your frame puts 4 pounds of stress on your knees. It also strains your back, hips, and feet. That causes wear and tear that can lead to damage, aches, and pain. Being overweight also triggers inflammation. That can make all your joints, including in your hands, stiff, painful, and swollen.

Text Too Much: ‘Texting thumb’ is a real thing. Your tendons can get irritated and lock your thumb in a curled position. All that looking down at your phone is just as bad for your neck and shoulders, too. Every inch your head drops forward raises the load on your muscles. If you bend your neck so far that your chin touches your chest, it’s as if your neck has to support the weight of 5 heads instead of just one.

Steep Price of High Heels: They might look fab, but the higher they rise, the more your weight tips forward. Your thigh muscles have to work harder to keep your knee straight, which can cause pain. When heels go up, so does the twisting force in your knees. If you wear them every day, you boost your odds for osteoarthritis. That’s when the bones and the cushioning between the bones break down.

Wear the Wrong Shoes: Worn-out shoes don’t support your feet and ankles enough. That’ll throw your knees, hips, and back out of whack. Also, make sure your sneakers are right for your sport. High tops for basketball, for example, can protect your ankles from sprains. But don’t go overboard. Too much cushion or arch support means your foot can’t move naturally, which could keep you in a cycle of pain.

Crack Your Knuckles: That satisfying pop comes from tiny bubbles bursting in the fluid around your joints. Or from ligaments snapping against bone. Despite what annoyed adults might have warned you, it doesn’t cause arthritis. Still, it might be smart to stop. One study showed that this habit may cause your hands to swell and weaken your grip.

Lug a Big Bag: Whether it’s a purse, backpack, or messenger bag, packing too much can cause neck and shoulder pain. Heavy weight on one shoulder throws off your balance and your walk. If you tend to carry things only on one side, the constant pull overstretches your muscles and tires out your joints. If you do that every day, your body’s going to let you know loud and clear.

Use Wrong Muscles for the Job: When you put too much load on little muscles, your joints pay the price. If you need to open a heavy door, push with your shoulder instead of your fingers. When you lift something off the floor, bend at your knees and push up with your strong leg muscles. When you carry something, hold it close to you in the palms of your hands instead of stressing your fingers.

Sleep on Your Stomach: It might help with snoring, but not so much with the rest of your body. Lying on your tummy pushes your head back, which compresses your spine. Your head also will face in one direction for longer stretches than if you sleep on your back. All that puts pressure on other joints and muscles.

Skip Stretching: You don’t need to be a yogi, but regular stretching can help strengthen your muscles and tendons. It also can make them more flexible. That allows your joints to move more easily and helps the muscles around them work better. That’s key to healthy and stable joints.

Skimp on Strength Training: Once you turn 40, your bones start to get a little thinner and more likely to break. If you build muscle with strength training, it slows bone loss and triggers new growth. So, you not only get stronger muscles, but denser bones, too. Together, they stabilize your joints so you’re less likely to get hurt.

Smoke and Chew Tobacco: Here’s another reason to quit: Your joints will thank you. Nicotine from cigarettes and chewing tobacco cuts down on blood flow to your bones and to the cushioning discs in your back. It limits how much bone-building calcium your body can take in. It also breaks down estrogen, a hormone you need for bone health. And it slows new growth that thickens bones. All that makes your joints weaker and your hips more likely to break.

Don’t Get Quality ZZZs: You may wonder how poor sleep can affect your joints. One study found that people with arthritis felt more pain after restless nights. That made them take a closer look. One theory is that when you don’t sleep well, it triggers inflammation in your body. That might lead to joint problems over time. More research is needed, but in the meantime, it sure won’t hurt to get good shut-eye.

Slouch and Slump: Your body’s at its best when you work with it, not against it. That’s why posture matters. When you slump in your chair, it puts more stress on your muscles and joints and tires them out. It’s like always jamming on your car brakes when you could just ease down on the pedal instead. So, keep your back straight and those shoulders back and down.

Ignore Pain: When you work out, you might think you just need to power through it. After all, no pain, no gain, right? It’s true that some muscle soreness is OK. But not if it lasts for days or if your muscles are swollen or too sore to move or to touch. Joint pain isn’t normal, so pay attention to it. If you think you overdid it, ease up on your exercises. If the pain won’t go away, check with your doctor.

Too Much Computer Time: It can literally be a pain in your neck -- and your elbows, wrists, back, and shoulders. The problem isn’t just bad posture, but that you hold it for too long. That overworks your muscles. It also puts pressure on the discs in your back. If you’re in a soft chair, prop up your arms with cushions to take the load off your shoulders and your neck. Be sure to get up and move every hour.

Repeat Poor Form: When you run, bike, or play tennis, you use the same motions over and over. But if your form is bad, you’ll stress your body in all the wrong places. If you overload your muscles, it puts more pressure on your joints, and you can end up with an injury like tennis elbow.

Reviewed by: Melinda Ratini, DO, MS on November 13, 2017

Sources:

Arthritis Foundation: “51 Ways to Be Good to Your Joints,” “5 Bad Habits to Drop for Better Arthritis Management,” “Sleep and Pain,” “Why Osteoarthritis Could Disrupt Your Sleep — and Your Partner’s,” “Protect Your Joints,” “What is Osteoarthritis?”
Harvard Medical School: “Why weight matters when it comes to joint pain,” “Does cracking knuckles cause arthritis?” “How stretching keeps your joints moving,” “Strength Training Builds More Than Muscles,” “Do Habits Cause Your Neck Pain?” “Simple Tips to Protect Your Joints.”
University of Washington Medicine: “Frequently Asked Questions about Living with Arthritis.”
Rush University Medical Center: “5 Tips for Preventing Knee Pain,” “When Technology Hurts.”
Piedmont Health Care: “MYTH BUSTER: Is knuckle cracking bad for you?”
Mayo Clinic: “Stretching: Focus on Flexibility,” “Overuse injury: How to prevent training injuries.”
Johns Hopkins Medicine: “’Good Pain’ vs. ‘Bad Pain’ for Athletes.”
American Academy of Orthopaedic Surgeons, A Nation in Motion: “Everyday Habits Can Cause Back, Neck & Shoulders Pain.”
American Academy of Orthopaedic Surgeons, OrthInfo: “Smoking and Musculoskeletal Health,” “Backpack Safety.”
Whiplash Prevention Campaign: “How Can I Prevent Whiplash?”
The University of Edinburgh: “Driving posture and head restraint adjustment.”
Sports Medicine Information: “Poor technique - Causes of Sports Injuries.”
Cleveland Clinic: “Text Neck: Is Smartphone Use Causing Your Neck Pain?”
National Sleep Foundation, Sleep.org: “The Best Sleep Position for Your Body.”
American Orthopaedic Foot and Ankle Society: “How to Select the Right Athletic Shoes.”
American Academy of Podiatric Sports Medicine: “Basketball Shoes and Injuries.”
McLeod Health: “The Problem with Your Purse: Bad Knees, Elbow, Neck and Spine.”
NYU Langone Health: “Types of Shoulder Sprains, Strains & Tears.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.