Quad Cities Business News reached out to a variety of people to discuss healthy life choices for the upcoming New Year. The link to the article is at the bottom of this page.
Dr. Cheryl Hamilton provided numerous insights, many, which can help individuals, increase the quality of their lives. Despite the fast pace of the holidays, Dr. Hamilton provides simple steps to better health.
On eating during this time of year.
Gear down at mealtime. It takes 20 minutes
before the brain is able to recognize satiety. Practice presence in
eating and increase the enjoyment of food by doing the following:
• Put your fork or spoon down between bites.
• Allow yourself to recognize that you are chewing and
swallowing. Taste the food.
• Wait a moment to allow the food to enter the stomach before
picking up your fork again to take another bite.
• During this time, allow your senses to delight in the aroma and
texture of the food.
Ravenous appetite? Ideally, the total volume of food eaten at
mealtime should equal the size of your fist. This allows the stomach
juices to properly begin the process of digestion, which means less
indigestion. Here are some easy portion size equivalents:
• 3 oz serving of meat is equal to a deck of cards
• 3 oz grilled/baked fish equals a checkbook
• 1 cup of yogurt is equal to a baseball
• 2 tablespoons peanut butter or hummus equals a golf ball
• 1 tablespoon butter is equals a poker chip
• 3 0z muffin or biscuit is equal to a hockey puck
• 1 . oz of cheese is equal to 3 dice or a domino
Oh what fun…the parties, drinks and hors d’oeuvres! BUT – Ugh! The
morning after headache, fatigue and – what? Did my clothes shrink
again? Argh! To avoid an ugly morning after, try the following:
• Eat a healthy meal before you go to parties. It’s much easier to
maintain self-control when you aren’t ravenous.
• Don’t drink alcoholic beverages on an empty stomach. You’ll
lose your decision-making skills and be more apt to overeat.
• Keep a glass of water in your hand to sip on. Better yet, have a
seltzer with a lime splash and a little stevia to satisfy that sweet
tooth.
• Drink wine spritzers: Ice, . glass of red wine, sprinkle of Stevita
or Truvia (Stevia) and fill with sparkling water – truly satisfying!
• Nibble on veggies most of the time and keep your indulgences
to one or two small treats. Most importantly, enjoy the treats
without guilt.
• Lose the “Oh well, I’ve already blown it – I’ll start my diet again
tomorrow” excuse to pig out. Make each moment the first
moment of the rest of your life. Make each moment something
you want to remember.
On living healthier more balanced lives in 2014.
Health is a conscious choice and the more conscious you are,
the healthier you’ll want to be. Here are some suggestions:
• Eating foods that promote health, exercising, especially
physical activity in nature, and paying attention to what
you expose your mind to, all contribute to a positive
outlook and vibrant energy.
• Practice Earthing: Put your bare feet on the earth and
absorb some the Earth’s natural, gentle negative charge.
It’s energizing and balancing – you’ll love it!
• Most importantly, live in gratitude. Keep a diary of all you
have to be grateful for – even if it’s just for the basics of
clothes, shelter, food, being able to use a washer/dryer
for laundry or feeling the sun on you face (it’s fabulous to
refer back to what you’ve written at those times when
things aren’t going so well). Allow yourself to feel
gratitude with every moment of life, which allows you to
manifest even more to be grateful for. Happy New Year!
Dr. Cheryl Hamilton sees patients in Prescott and Prescott Valley at Women’s Health and Healing Center.
http://womenshealthandhealingcenter.com/
Read the entire article on healthy choices for the new year here: http://www.quadcitiesbusinessnews.com/striving-successes-new-year/
Leave a Reply