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6 Ways to Avoid Overeating During the Holidays

6 Ways to Avoid Overeating During the Holidays

Ah, the holidays…

A time of caroling, eggnog and good old-fashioned mall tramplings…

Mix into that some time with family and work functions and you have a pretty busy time of year—and a time of year where your diet and healthy eating choices get thrown out quicker than a sweater I got from my great aunt.

The holidays are tough because it is a time you want to treat yourself and it’s also a time where people forget what they’re eating. So whether it be a work lunch, a family get-together or any holiday event that involves more food than a cruise ship buffet, here are 6 ways to help avoid overeating.

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1. Don’t go to an event on an empty stomach.

This is probably one of the most important tips for the holidays or any other event. Going into a party or function when you’re starving is setting yourself up for disaster. Your eyes will become bigger than your stomach and you will want to eat everything in sight. Also, when hungry, we tend to crave things like sugar and refined carbohydrates, which are public enemy number 1 in the pursuit of a healthy lifestyle.

Eating a quality meal that includes some healthy fats and protein prior to an event will help keep you fuller, longer and less likely to jump on the first plate of crab cakes you see.

This tip also works for grocery shopping. Don’t shop on an empty stomach as you will tend to pick the items that look immediately satisfying or that you are craving which again tend to be those refined carbs and sugar.

2. Change your mindset to “I can have it but I don’t want it”.

This can actually be beneficial when you really have a tough time avoiding culinary temptations. Too much of the time we beat ourselves up saying we can’t have something. Switching that mindset of “I can’t have it” to “I can have it but I don’t want it” can actually cause some powerful changes in how you view what you can and cannot have.

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The connection between the mind and food has actually been looked at through studies from Yale that look at how psychological factors can even influence the biological impact of food. Your mind, like your karaoke skills, is a powerful thing.

3. Drink water.

Sometimes hunger signals are actually mistaken for dehydration. Drinking water throughout the day will help to alleviate this potential signal cross. Also having a glass or two of water before you hit the snack table will be a nice little way to help avoid eating an entire figgy pudding..

4. Eat slowly.

The feeling of fullness can take around 20 minutes before the brain recognizes the signals. Eating too quickly overrides these signals causing you to eat more than your body would naturally prefer. We tend to lived in a rushed world and we don’t give those satiation signals a chance to work so slowing down your eating will help you avoid eating more than you actually need.

The best way to do this is keep an eye on the clock and focus on chewing your food quite thoroughly. We tend to stuff food in our mouths, give a few quick chews, and then get ‘er down the hatch. People who chew longer ultimately take longer to eat and report feeling fuller. You will also eat around 10% fewer calories eating slower as opposed to rushing. This slower eating will also help digestion and avoid feelings of cramping and discomfort.

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5. Focus on protein.

If it’s impossible to avoid all the baked good and desserts on offer, at least try to consume protein before you dive into them. Eating protein prior to the ingestion of sugars is going to help minimize blood sugar spikes. Protein is also helpful in making you feel full. The foods that best promote satiety contain protein, water, fiber and healthy fats.

Protein also increases metabolism as it requires calories in the digestion and absorption of it in a process called thermogenesis

Protein sources in the form of nuts are usually plentiful during the holidays and will help you from overeating any refined sugar and high glycemic choices. Starting the night off with sources of protein like that will help in the overeating long haul. If only they could help with that hideous tie you chose…

6. No need to be too hard on yourself for holidays.

I can go on about keeping blood sugar levels under control and making sure leptin resistance isn’t occurring, etc, etc, but we are human and it is the holidays.

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As a fitness professional, I’m not going to pretend I don’t indulge from time to time. We have these events and foods in our lives that should be recognized as celebrations and enjoyment. Don’t beat yourself up because you had a little extra candy cane ice cream. Just make sure you keep an eye on it so it doesn’t get out of hand and ultimately create discomfort. If you have been keeping on top of your fitness and nutrition, you’re winning in the long run.

Don’t consider the holidays a “slip up” and remember: it’s not going to undo all the good work you’ve been doing. When it comes to your diet just remember, progress not perfection.

Now please pass the figgy pudding. Whatever that is…

Featured photo credit: David Goehring via flic.kr

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Jamie Logie

Personal Trainer

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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