AcuCare Total Health

It’s the time of year to be grateful, thankful and well, full.

Or maybe being satisfied instead of full would feel better than having to change into our “Thanksgiving Pants” this holiday season?

Here are some Healthy Dining Tips for the Holidays:

• Stay hydrated. Many people confuse hunger for dehydration. Don’t fill up on food at a time when your body is needing water. Drink a full glass of water (full glass = 8oz) within an hour of waking and between each meal. Aim for half your body weight in ounces of water per day (ie- 150lb person should drink at least 75oz of water everyday). On days where you are sweating (due to hot temperatures or high intensity exercise, drink more water!)
• Eat your veggies. Despite the torture you may have felt as a child having heard “eat your vegetables”, there was truth to that mantra. Filling your plate with non-starchy veggies first will increase the nutrient density in your meal, aid in digestion and add color to your plate. #pluseatyourveggiessoundscuterright
• Portion the Protein. Whether you’re a carnivore, omnivore, vegetarian or other, protein is a necessary nutrient in our diet. It aids in satiation and muscle integrity and may come in the form of poultry, beef, fish, beans, nuts, quinoa or broccoli… either way, put it on your plate. Portion control is important though, because your body can only handle so much protein with each meal.
• Fat is Phat. Whoever said that “fat makes you fat” may not have understood how vital this nutrient is to our body and brain. Good fats: avocados, avocado oil, coconut oil, extra virgin olive oil, nuts, nut butters, grass-fed butters are just that… phat. They’re cool and good for you and you should have a tablespoon or 2 with each meal. But don’t overdo it… that’s not phat.
• Whole Grains. W-H-O-L-E. Meaning it hasn’t been refined, processed or pressed into a mush you couldn’t tell what it was originally. Whole grains benefit our diet with vitamins, minerals and aid in digestion.
• Don’t Sweat the Sweets. Your diet shouldn’t be so restrictive. And if you’re having a difficult time portioning sweets, you’re probably eating too much that you punish yourself by saying “nope, you can’t have that”. If you’re downing the entirety of Aunt Sally’s pumpkin cheesecake she makes every Thanskgiving in one sitting or the tin of mom’s Christmas Cookies while watching “It’s a Wonderful Life” then we need to have a conversation. But if you’re eating well-balanced meals every day, staying properly hydrated and moving your body outside or at the gym, then enjoy a portioned slice of Aunt Sally’s pumpkin cheesecake or a couple of mom’s Christmas cookies. And don’t sweat it.

If you’re hosting this holiday season, stay tuned for some holiday recipes coming to our social media @acucaretotalhealth on Instagram and Facebook… follow us!
For anyone dreading the holidays approaching and don’t know how to manage a balanced diet  amongst the celebrations while still enjoying the season, schedule an appointment at AcuCare Total Health for a Nutrition Consultation. I’d love to work with you!
AcuCare Total Health 847-888-3131

Happy Holidays!

 

 

by Holly Ruge, Integrative Nutrition Health Coach

e: coachholly@nourishwithholly.com | AcuCare Total Health 847-888-3131