News
Think Before You Eat: Mindful Nutrition For the Holidays
Most people only gain about two pounds from November to January. The problem is we don't lose the weight and it adds up to 20 pounds over 10 years! This is called weight creep."
If you visit Vail or live here every day seems like a holiday or reason to celebrate. So follow these 10 mindful guidelines to extend your cheer beyond the season:
- Don't skip meals especially breakfast. It jump starts your metabolism and you'll eat less throughout the day.
- Eat like a princess not a king. Fill ½ your plate with non-starchy veggies ¼ with lean protein and ¼ with fiber-rich grains or starches (tip: limit potatoes rice or pasta to 1 cup).
- Exercise for the health benefits and not just calorie burn (always check with your doctor first before starting an exercise program).
- Watch your liquid calories. Juice eggnog and alcohol add up (tip: one alcoholic drink=12 oz. beer or 5 oz. wine or 1-1/2 oz. distilled spirits). If you do drink the American Heart Association recommends no more than one drink a day for women or two for men.
- Enjoy special treats/foods you otherwise wouldn't eat year round (i.e. Enstrom's Toffee) and skip the foods you can live without (i.e. bread and butter).
- If you do over-indulge one day it's not the end of the world! Get some fresh air hydrate eat a healthy breakfast and move on.
- Stock up on healthy food options. Fill your home with seltzer water seasonal fruits and vegetables raw nuts edamame etc.
- Create memories. Focus on the people around you and less on the food buffet.
- Plan your meals. Even busy people can cook from scratchcrock pot meals and easy soups can be prepared ahead of time. Cut-up fruit and vegetables (stored properly) can last for 5 days.
- Sleep 7-9 hours/night. Lack of sleep disrupts hormones which affect appetite control and sets you up for overeating.
Did you know it takes 2 hours and 11 minutes of walking to burn off one Starbucks Peppermint Chocolate Mocha? Just something to keep in "mind." Happy holidays!
Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center.
More News
-
New!
More
Simple Tips for Extending Your Healthspan at 60+
As we grow older, it’s essential to adjust our habits to not only add years to our lives but also to enhance the quality of those years. One of the best ways to extend your healthspan is by embracing the Five Pillars of Health, which focus on key areas of well-being that support physical, mental, and emotional health. Following is an updated approach to these pillars, specifically tailored for the 60+ population, along with practical tips for integrating them into your daily life.
-
New!
More
3 Go-to Recipes for Your next Holiday Party
Having go-to recipes in your apron pocket can help ease stress and simplify your pre-party planning. These three, simple recipes, recommended by Vail Health staff, are tried-and-true options to get you out of the kitchen and into the social scene faster.
-
More
Adjusting to Shorter Winter Days
When the clocks roll forward in March for daylight saving time, the loss of an additional hour of sleep can have an impact on the body. So when daylight saving time ends on November 3, 2024, what impact does it have on a person’s body?