It is very common in northern latitudes for the average
American to gain from 2 - 10 pounds each winter
especially during the holidays when there are more
parties and gatherings centered around food. Here
are a few tips to prevent winter weight gain from
compromising your health goals this winter
season.
1. Fill your plate 1/2 to 3/4 with salad or
braised greens. This is the best way to avoid
overeating all of those carbs and fats at parties and
potlucks that happen over the holidays.
2. Stay
active. It may be time to retreat to a more indoor
venue for your exercise, especially if the temperature
is, say 5 below! Even though running on a treadmill or
a versiclimber is not as much fun as cycling the trails
or going on a nice hike, it will stave off depression
and help melt away those extra pounds. Or better yet,
try a more vigorous yoga class such as ashtanga style.
Once the mercury climbs to a more comfortable 20-30
degrees skiing is always an option for those like
myself who dislike the extreme cold.
3. Eat more
protein, veggies ,fruits, whole grains and nuts and
avoid overdoing the simple carbohydrates and the
saturated fats. Avoid highly processed snack foods.
Staying active actually reinforces healthy food
cravings and thus you are more likely to make better
food choices.
4. Drink plenty of purified water.
5. Take a good multivitamin, fish oil. cal/mag and
probiotics. This will help to keep your body healthy
and energetic so that you are not unduly craving
sugars and fats and so the inner wisdom of your body
can guide you to a nutritionally intelligent
choice.
6.
Practice stress management. Say no to buying those
junky toys and running all over town for the holiday
shopping experience. Instead choose a few quality
items. Meditate, practice yoga , eat well and get
enough sleep. And to all of my student patients: Pace
yourself so that final exams are not so arduous.
Blessings and happy new year!
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