Is Holiday Weight Gain Avoidable?

Earlier today, while shopping at one of those big warehouse stores, I passed a woman in an apron, handing out tiny little white cups to everyone who walked by. She was confident in her sales pitch, “We’re all gonna get fat in the next 27 days! If you drink this it’ll help you burn more calories and you’ll only get half as fat!”

It made me laugh, but I also couldn’t help but think that this kind of resignation is at the core of our biggest health challenges today. The irony of living in the “Information Age”, with limitless access to information 24 hours a day, seven days a week, is that we have stopped seeking answers from within. If we are constantly bombarded with images of gorgeous models savoring chocolate kisses, the “seasonal coffees” are loaded with sugary syrup and whipped cream, and Santa prefers soda to milk, then it’s easy to see how we might “slip a little” (or a lot) during the holidays.

Over the years, I have certainly done more than my fair share of over-indulging at Christmas. My mom always spent the first two weeks of December making cookies and confections, and we spent the last two weeks eating them. There were at least a dozen different kinds of sweet treats ~ everything from pecan “wedding cakes”, to fudge and snickerdoodles ~ stunning in their presentation, and impossible to resist. My favorite was her iced cutout cookies. I could not stay away from them. I’ll never forget the tone of her voice, as she reminded me to “save some from others.”

These traditions, celebrations, and homemade treats are a big part of my Christmas memories, and I treasure them. However, by the time I had my own family, I had made radical changes to my relationship with food. I discovered that sugar, gluten, dairy, and animal products were the cause of daily migraines, and I became an advocate for plant-based diets. Because I finally understand the impacts food can have on our well-being, Christmas at our home is very different than the holidays I grew up with. I have kept the iced cutout tradition alive, but it is the only baking tradition I have continued with our kids. Instead, we focus on the amazing vegetables of the winter season, and experiment with new ways to enjoy pumpkin and butternut squash. My kids love brussel sprouts (they call them “alien brains”), and seem to appreciate the logic behind the culinary choices we make. We still probably enjoy more sweets in December than the rest of the year, but we keep the servings small, and teach our kids that one cookie is enough.

It is important to break bread (and cookies) with friends and family during the holidays, but it doesn’t mean we have to get fat and lethargic in the process. Below are a few questions to keep in mind before you reach for that irresistible Christmas confection:

1) Is it really food? Was it made with fresh and pure ingredients? Or is it filled with additives and dyes, and processed into oblivion? Becoming a connoisseur of baked goods and candy makes it easier to resist the ones that really aren’t worth the calories or the hangover.

2) Could I just eat half? If you just can’t say no to the delicacy before you, accept the plate with a smile, and savor two or three bites. Then hand it to a friend, or put it in the trash. Remember that the first few bites deliver the most satisfaction, but after that, sweets are doing more harm then good. When it comes to alcohol, less really can be more, especially if you already have a lot of sugar in your system. The double whammy of Christmas cookies and wine can make hangovers worse, and even cause some depression.

3) How will this make me feel? Personally, the fear of gaining weight never really prevented me from over-indulging at the holidays. It was only when I paid attention to how I felt after those indulgences, that I could finally walk away from the dessert table. I realized that I had more control over my well-being than I thought, and 100 extra grams of sugar today, would make me miserable in the morning.

4) What is this replacing? Knowing that it is impossible to avoid the treats of the season---they are everywhere--try to reduce your normal sugar and gluten intake in other areas to balance out your diet. If you enjoy that piece of candy, could you use stevia, instead of sugar, in your next cup of coffee? Could you skip that routine afternoon soda? Or could you choose a salad for lunch instead of that ham and cheese sandwich? If you fill up on water, vegetables, and lean protein throughout the day, your body will be more prepared to handle cookies, cakes and candies that can knock us out of balance during the holidays.

The secret to keeping your health in balance throughout the holidays lies in greater awareness, forethought, and self-control. You don’t have to resign yourself to skipping the dessert table...go ahead and enjoy your favorite holiday treats! Just keep them in perspective, make an effort to stay balanced, and remember that an ounce of control today can make it easier to enjoy your tomorrows.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

Could A Few Small Changes Today Help You Feel Better By Thanksgiving?
by Amber Barry

It's the busiest time of year, and the winter holidays will be here before we know it! And so will pumpkin pies, egg nog, Christmas cookies, and countless other holiday treats that are hard to resist. The holiday season is, for me, the time of year that I am most likely to break the nutrition principles that guide my life, and take a vacation from yoga because "I'm too busy". I have decided that this year is going to be different, though, and I am going to put my health first. I invite you to join me, and plan NOW to feel great, as 2011 draws to a close. Below are a few considerations to get you started...an early holiday gift from me to you. I hope they will keep you energized, inspire you to greater health, and enable you to enjoy the new year, with valuable resolutions already firmly in place.

Namaste~

Amber

1. Is my diet too acidic? Are you feeling lethargic, overwhelmed, forgetful or indecisive? Do you get sick more often than your friends? It could be that your body's pH balance is out of whack. Our bodies require a lower pH to operate efficiently, and too much acid in our diets can lead to fatigue, depression, headaches, and lowered immunity. Prioritizing the pH value of our diets can keep us energized thoughout the holidays. 

Did you know that many commonly accepted "health foods" (such as as whole grain breads, organic meat, and organic dairy) are highly acidic. They actually work against your wellness pursuits by upsetting your pH balance. You do not have to eliminate these foods from your diet completely, but it is best to minimize them, and pair them with alkaline foods, such as leafy greens and root vegetables. Sugar is also highly acidic, and can increase inflammation, decrease immunity, drain your energy, and create a breeding ground for disease and infection. 

For vibrant health during the holidays, add some new veggies and healthy grains (quinoa is my favorite) to your diet, as you decrease your dairy, and bread intake. Most root vegetables taste great tossed with a low smoke point oil (such as grapeseed), fresh garlic, salt, and pepper, and roasted at 375 degrees until they soften a little (about 10 minutes). Pick up some brussel sprouts, parsnips, or rutabaga on your next trip to the grocery store...they might actually become your new favorites!

2. When was the last time I stretched? Stretching and twisting engages the lymphatic system, increases blood flow through the body, improve overall flexibility, and helps prevent muscle strains. What's not to love?An easy way to get into a stretching routine is to mentally group it with an existing habit, such as brushing your teeth, or putting on your pajamas at night. Always stretch with awareness, and let your body tell you what it needs most. Once it becomes part of your routine, consider getting into yoga...you will be amazed by how much it can boost your energy, and support your other health pursuits!

3. What healthy sweet treats could I keep on hand to help avoid "temptations" during the holidays? If you keep plenty of your favorite "healthy treats" on hand, it will be easier to resist the barrage of holiday cakes, pies, and cookies. My favorite sweet "substitute" is dark chocolate--low in sugar, dairy-free, and high in antioxidants. A spoonful of organic peanut butter, with a few mini dark chocolate chips on top, can curb a sugar craving, and provides a boost of protein (this is also great with sliced banana!). I also love chocolate chips in soy yogurt (more alkaline than regular yogurt), or on top of strawberries stuffed with cashew butter. Dried cherries (no sugar added) taste great with cashews and almonds...add a few chocolate chips and you might find that this "trail mix" is more satisfying than a candy bar! Healthy, guilt-free desserts can add nutrients to your diet, prevent weight gain, and prevent post-consumption guilt.

4. Is coffee depleting my energy? Although coffee does offer an initial (and short term) uplift from caffeine, research has shown that the benefit is limited to the first cup. After that, the extra acid in your system can actually make you feel lethargic and foggy. If you think coffee is contributing to brain fog or low energy levels, try cutting your intake in half, and switching to a lower acid brand, available in many grocery and health food stores. You can also decrease acidity by substituting stevia (an alkaline plant derivative) as a sweetener, and reducing the amount of creamer you add. Or just replace coffee with green tea. Green tea is highly alkaline, and can support better pH balance in your body. It is also anti-inflammatory and packed with antioxidants. Keep in mind that tea has less caffeine than coffee, so you might need two cups to avoid a caffeine withdrawal headache. Caffeine is potentially dehydrating and can overstimulate your metabolism, so reducing caffeine is also a good idea, if you are up to the task.

5. Do I need a shot of vinegar? One half teaspoon of RAW apple cider vinegar in 12 oz. of water every day, can help cure sinus infections, fatigue, acne, arthritis, high blood pressure, yeast overgrowth (candida), and can even help you lose weight and lower cholesterol. Personally, I have found that I can nip a cold or a migraine in the bud if I drink this tonic when I start to feel bad. The first few times you drink diluted raw apple cider vinegar, it will feel unfamiliar, and you might not like the taste. It won't be long, however, until your palate changes, and you actually start to crave this beneficial tonic. Vinegar is acidic, so this works best if you are eating a diet rich in alkaline foods.

Amber Barry is a certified yoga instructor, wellness coach, motivational speaker, public school advocate and founder of Come On, Get Healthy! She lives in Atlanta, GA, with her husband and three daughters, and shares her adventures in wellness on the Come On, Get Healthy! Facebook page (like us!).

My beautiful mama, age 40

The Road to a Healthier You

is Paved With Incremental Change
by Amber Barry

MSNBC recently reported that, according to a U.N. study, nearly two-thirds of deaths in the world are caused by noncommunicable diseases such as cancer, diabetes, and heart and lung disease. The article (link below) speaks of the "staggering economic burden" of noncommunicable diseases such as cancer and diabetes. The commentary left me wondering how the global economy will survive, if, as the U.N. projects, deaths from noncommunicable diseases practically double by the year 2030. What financial hardships will our children's generation will face when they have families of their own? And what about the emotional costs? How do we quantify the psychological impact of 52 million people losing their lives in a single year, to ailments that could have been reduced or eliminated through simple lifestyle changes?

Have you ever lost a loved one, to disease that could have been prevented, or do you know someone who has? Few experiences cut quite as deep as tragedy that could be avoided. I lost my Mom, pictured above at age 40, to ovarian cancer fourteen years ago, when she was only 56 years young. Although we will never know what caused the disease, I can't help but wonder if things might have been different if she had lived a healthier lifestyle. She was many wonderful things, in addition to being a fantastic mother: lawyer, race car driver (she had a classic Porsche that she loved to take up to crazy speeds), pilot, painter, writer, and 1/3 of an a cappella trio called "The Grace Notes". But she was also a yo-yo dieter, Dr. Pepper die-hard, and dessert lover who rarely exercised, and never once made me a salad. I don't fault her for that, but for her sake and mine, I can't help but wish she had found a passion for good health before it was too late.

I miss my Mom every day. She died much too soon, never had the chance to hold any of her six grandchildren, and left me with an enormous void in my life. For those reasons and so many more, I am committed to doing everything in my power to stay around as long as I can for my children. My interest in nutrition and yoga began when I graduated from college in 1993, but it quickly evolved into a lifelong passion for healthier living, when Mom was diagnosed with terminal cancer in 1995.

The most important lesson I have learned on this journey is that small modifications, implemented with awareness, have the power to transform your life forever.If you want to live a healthier life, commit to one new healthy habit a week, and stay focused on being successful in that one thing until it "sticks". What I know now, that I wish I had known before, is that incremental change is the secret to sustainable wellness.

If you are ready to move in a healthier direction, start adding one new healthy habit to your routine each week. Leave a large water bottle by your bedside each night, and rehydrate as soon as you wake. Or try to touch your toes for a full minute, twice a day, and keep practicing until you get there. Calculate how many grams of sugar you consumed today, and try to cut that number in half for each of the next ten days. Think "baby steps". Create reminders on your calendar, and tell your friends and family about it! They can be great cheerleaders, and help you stay on track. Before you know it, you WILL be doing everything in your power to be the best you can be for the ones you love. And a year from now, you will have adopted 52 new healthy principles to guide your life.

If it seems like too much, or if you struggle to put yourself first (as many of us do), then do it for the people that love you, and would be heartbroken to lose you as a spouse, parent, sibling, or friend. And don't forget that the behavior you model sets an example for everyone around you: your spouse, children, coworkers, and neighbors. You are more powerful than you know, and your small changes could lead to exponential changes in those around you.

Your health is a gift, given to you without cost and unconditionally, but that does not mean you can take it for granted. It can be your greatest asset, if you respect and nurture it. As Elizabeth Gilbert says in her book, Eat Pray Love, "You have to participate relentlessly in the manifestations of your own blessings." It costs you nothing to drink water instead of soda, order a salad instead of a cheeseburger, or take a walk during your lunch break. What will it cost if you don't?

MSNBC Article: UN Reports Cancer, Diabetes Kill Millions, Cost Trillions Annually http://www.msnbc.msn.com/id/43473027/ns/health-diabetes/t/un-cancer-diabetes-kill-millions-cost-trillions-globally/