Before 2018 Goes…

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As
this year ends, keep these points in mind as you plan your health (or any)
goals for 2019.

  • Forget what you didn’t accomplish in 2018. You can’t go back to change
    anything, but you can learn from it. If you tracked things, that is; keep that
    in mind for 2019. But no guilt for what you didn’t do. Everything has a season,
    and 2018 apparently wasn’t it for you.
  • January 1st is an arbitrary date to begin to run, to start a diet, or
    whatever else you . . .

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A Look Back to the Future

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I
hope you’ve all had a happy holiday and are looking forward to the New Year.
I’m going to finish this year with my opinion of the most significant research
of 2018, studies that illustrate how diseases will be treated and managed in
the future. How far in the future? Hard to say, but sooner than we think.

https://fccdl.in/WxAqaFtG8c

Just
like last week’s audio Memo, you can listen . . .

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Merry Christmas

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Paula,
our family, and I wish you and your family a Merry Christmas. As you can see,
our grandson Riley has talked to Santa and he’s ready!

No matter what your beliefs, every religion has a time for peace. We wish you peace today and every day. May your travels be safe, your holiday joyful, and your heart be thankful for your blessings. I hope that is what you’re prepared to do today and tomorrow.

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Tips for a Healthier 2019

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Did
you notice there were no Memos this week? Maybe you were so busy with holiday
preparations, you didn’t notice. Rather than write long Memos during the week
before Christmas, I recorded an audio you could listen to at your convenience.

In
the audio, I give you three tips that can help you reach your health goals in
2019. Here is the link to listen:

https://fccdl.in/wxqhUWFlhw

You
can listen on your phone, your tablet, or your computer. If you have Bluetooth
in your car . . .

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Holiday Eating: Your Strategies

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As we finish two weeks on planning for holiday eating, I’m turning it over to you, the men and women who read the Memo. There are excellent points in every approach.

This one encompasses just about every strategy and was the first response:

  • Lose weight before the holidays. Be conservative on helpings starting with Thanksgiving. Allow some small portion of goodies or dessert, trying to eat it after protein consumption and while still somewhat full. Try to exercise more—this is more difficult due to the holiday schedule of activities. Stand up every 30 minutes if you . . .

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Holiday Eating: Just Eat

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The final strategy of dealing with holiday eating is to just dig in and enjoy every morsel. Christmas holiday foods are generally around during a very limited time. Most of us don’t have one holiday party after another, day in and day out, so just eat. Eat what you like and don’t give it a second thought. It’s just around for awhile and then it’s gone until the next year.

The important aspect is what comes next: reestablishing control. Eat a slimmed down healthy diet for several days to balance your holiday eating exuberance.

There are . . .

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Holiday Eating: Preload

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The fourth strategy of dealing with holiday eating is to preload. The idea is to eat some things that are healthy or at least healthier. In that way, you will be partially full and not as prone to overeat. There are two ways to do this.

The first is to eat a salad with a variety of greens: lettuces, kale, spinach, asparagus. Tomatoes are fine as well as cucumbers. Just skip the cheese and protein and use a minimal amount of dressing. Add a soft drink, coffee, tea, or water to fill even more space. If you occupy space with . . .

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Holiday Eating: Modify Your Recipes

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The third way of dealing with holiday eating is to modify the recipe—that is, if you’re doing the cooking. This approach can be tricky, especially if you’re baking, and you may want to do a trial run. In some recipes, it’s the chemical reactions between the nutrients that contribute to taste and texture. Simply trying to lower the fat content of a recipe or changing to an artificial sweetener such as stevia may not get the results you want. The sweetness of stevia may be altered by cooking or baking; less fat can change the texture . . .

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Holiday Eating: Portion Control

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The second way to deal with the onslaught of special foods during the holidays is to limit your portions. My diet philosophy has been that you can eat whatever you want as long as you control the amount and the frequency. Throw low-carb or low-fat out the window; if you can control the amount you eat, there are no holiday foods that are off limits.

That begs the question: can you control the portion? I make peanut brittle every Christmas. I have never done drugs, so I don’t know how accurate it is to say this, but . . .

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Holiday Eating: Abstain

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The days of holiday cookies, candy, and other luscious desserts have arrived. It’s a month-long battle to limit the damage. But it’s not just the sweets; stuffing, gravy, marshmallow-covered candied yams, and many more all show up this time of year. Holiday parties from work, church, and other organizations range from simple pitch-ins to full-course meals. How do we deal with this onslaught of culinary delights?

I can think of at least four strategies we can use; there are probably more so I’m asking you to email me your strategies for holiday eating . . .

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