Thanks for visiting Holistic Health Options, LLC. This blog focuses on nutrition, whole body health and wellbeing, and positive visualization. We hope you enjoy reading as much as we enjoy sharing!
|Posted on December 4, 2018 at 9:50 AM||comments (0)|
The holidays are a time for family, friends, good food and creating great memories. Our schedules are filled with shopping, decorating, and holiday party hopping. The busy days can make it challenging to maintain healthy exercise and sleep habits, making it easy to turn to food for a quick energy rush or comfort when feeling sad or lonely.
When you combine lack of sleep with skipped workouts and poor food choices, it is easy to see why so many people complain of weight gain over the holidays. However, with a few simple strategies, you can fend off the unwanted holiday weight gain and prevent unhealthy habits from sabotaging the season!
5 Tips to Fend off Holiday Weight Gain
#1 Sip on soup. Soup is a low energy dense food, which means it provides fewer calories per gram - therefore you can eat a nice serving of soup, relatively low in calories. Having a cup of broth-based soup before a meal can help fill you up, so you don't overindulge in higher-calorie foods.
Bonus Tip: eat soup 30 minutes before your main meal to let your stomach register your food, helping to eat smaller portions of the more calorie-dense foods being served.
#2 Move away from the munchies. When socializing, avoid positioning yourself close to the appetizer and hors-d'oeuvre spread. This will not only help keep you more engaged in the conversation, but you will also not be tempted to eat between every other word. By stepping away from the food, you can focus on the people you are with.
Bonus Tip: When you eat, serve yourself on a plate. Think about the food you are eating, enjoy the smell, taste, and flavors of the meals. When talking, talk.
#3 Stock up on healthy foods. Prepare for your success by planning in advance. Be aware that life will get busy, you will get hungry, and your body will need food to function. Therefore, empower yourself by stocking up on nutritious and portable foods you can stash in your desk, car, gym bag, briefcase or purse.
Bonus Tip: Avoid going shopping or to a party on an empty stomach. Keep office goodies out of view or in an inconvenient location.
#4 Delay satisfaction. What should you do if you are at an office party? Instead of depriving yourself, which will probably lead to overindulging later, take it home for later. Often times delaying satisfaction can lead to realizing you did not need another serving or save it for when you can you can slow down and savor it.
Bonus Tip: Allow yourself to be more flexible this time of year. By giving yourself permission to savor holiday foods you'll be less likely to overeat and binge when your favorite foods are offered to you.
#5 Maintain a health and wellness journal. Food journaling has long been known as one of the most useful tools for helping people manage their weight. However, sometimes a food journal can get mentally exhausting if you are only thinking about the calories you consumed. Instead, shift the focus to health and wellness journaling. Track sleep habits, physical activity, mindful food moments, holiday joy, and if you choose to track food intake, pay attention to hunger and fullness cues along with your enjoyment of the foods.
Bonus Tip: Use the journal to explore what makes you feel both mentally and physically healthy.
Featured Recipe: Vegetable Minestrone Soup Yummy!
•1 tablespoon olive oil
•2 large carrots, peeled and coarsely chopped (about 1 cup)
•2 stalks celery, sliced (about 1 cup)
•1 large onion, chopped (about 1 cup)
•4 cups Swanson® Vegetable Broth orSwanson® Organic Vegetable Broth
•1 can (about 15 ounces) kidney beans, rinsed and drained
•1 can (14.5 ounces) diced tomatoes, drained
•¼ cup uncooked pearl barley
•2 cups firmly packed chopped fresh spinach
Heat the oil in a 4-quart saucepan over medium-high heat. Add the carrots, celery, and onion. Cook for 5 minutes or until the vegetables are tender-crisp, stirring occasionally. Stir in the broth, beans, tomatoes, and barley and heat to a boil. Reduce the heat to low. Cover and cook for 30 minutes or until the barley is tender. Stir in the spinach and cook until the spinach is wilted. Season to taste.
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|Posted on July 11, 2018 at 9:20 PM||comments (0)|
In the quest for improved health and disease prevention we are always on the search for the one superfood that promises to deliver longevity and vitality. However, truth be told, there is no one food that can be claimed to be the “magic” pill. Instead, researchers have found two key properties, known as antioxidants and phytochemicals which can decrease risk of cancers, heart disease, and other chronic medical conditions.
Antioxidants and phytochemicals are properties found in a variety of foods (particularly in fruits and vegetables) that help protect our cells from damage caused by free radicals. Free radicals are molecules that are thought to play a part in the aging process, some autoimmune diseases, as well as the development of cancers. Therefore, eating a diet that is rich in antioxidants and phytochemicals can help decrease the risk for chronic diseases.
Below you will find suggested foods rich in these antioxidants and phytochemicals classified by color along with health properties and benefits. Increase the color on your plate by mixing in fruits and vegetables from each color of the rainbow and you will not only improve your health but you will also add years to your life!
Read more by clicking on the link below!
|Posted on April 28, 2017 at 7:05 PM||comments (0)|
Taken from The Hurried Home Chef with tips from Diane Kingsley, RD
Making a quick soup in the middle or end of the day can be done easily when you have things ready for you.
Keeping already prepared components in you fridge and freezer make cooking anything easier.
Fridge: I keep grated ginger, pressed garlic, cut onions, and a seasoning mixture of blended onion, garlic, habenaro, thyme. I also have almonds, walnuts, and pine nuts that I keep handy.
(Dietitian's tips- grated ginger and garlic are excellent for boosting the immune system. This soup would be great for a sore throat with the natural pain relieving properties of the capsaicin in the habenaro!)
Weekly: I will keep cooked meat, chopped veg of various types for quick assembly after work.
Freezer: I will empty a can of coconut milk into ice cube trays then put into a mason jar, same with left over cream or half/half. I also freeze butter that I have cubed and placed on a plate then placed into a mason jar (so it doesn’t stick together). I like to make a soup mix when I have a lot of variety of veggies around, such as diced celery, carrots, onions, parsnips, thyme–all portioned into one bag for one pot of soup. As for herbs, I bought a poultry mix one day and separated them, diced and labeled them. Green onions and chopped parsley and cilantro are a staple as well. These are great for cooking but obviously not as good for raw dishes.
(Dietitian's tips- This is a great balanced meal with the protein and carbohydrates- 2 cups of veggies only equate to roughly 30 grams of carbs, a diabetic's dream come true for a meal! For those of you who may have high cholesterol, you may want to use low sodium chicken stock and just a small amount of the coconut milk and butter. Coconut milk has plant based saturated fat and therefore can still raise your LDL)
Click here for more information on how to make yummy Thai Noodle Soup!
|Posted on May 3, 2016 at 3:50 PM||comments (0)|
Let’s face it, sweet treats simply make life a little sweeter. We use desserts, candy and delectable delights to celebrate successes, birthdays, and holidays. Sugar has been around since 8,000 BC with the cultivation of sugar cane in New Guinea. Sugar is still the number one choice as a sweetener around the world. Currently, the average American consumes roughly 39 lbs of sugar a year. High fructose corn syrup has quickly become second in the list of favorite sweeteners and the average American consumes about 27 lbs. It is no wonder that obesity has become an epidemic in this country and nearly 10% of the population has diabetes.
Sugar is not all bad. In moderation, sugar is a quick fuel for the body to be able to produce energy. It is when we over-consume sugar that we run into health risks like obesity and diabetes. A teaspoon of table sugar has about 15 calories. Taking into consideration that the average American consumes roughly 19 teaspoons, that is equal to 285 calories a day just from sugar. There are alternative choices available that are not only lower in calories but are also better to help reduce the risk of health issues like obesity and diabetes. Let’s look at two different classes of sweeteners: there are artificial and natural sweeteners.
Artificial or man-made sweeteners are usually prepared by using a chemical process. Aspartame with the brand names of Nutrasweet, Sugartwin and Equal, and Saccharin with the brand names of Sweet N Low, Sweet Twin and Nectasweet are two of the most popular artificial sweeteners. Some of the newer artificial sweeteners out on the market are: Sucralose (or Splenda), Acesulfame-Potassium, and Neotame. Many artificial sweeteners have little to zero calories per serving. But are they safe to consume? There are many critics of artificial sweeteners, touting that they may cause cancer. In fact, one artificial sweetener in particular, Saccharin, even carried a warning label to that effect. Currently, the National Cancer Institute and other agencies say that there is no definitive proof that any artificial sweeteners cause cancer or any other negative health issues. In fact, newer studies released on Saccharin show no negative health consequences in humans and this has allowed the warning label to be dropped. These sweeteners are a good alternative to help cut out unwanted calories in the diet and may be a good alternative for those who are trying to lose weight. Artificial sweeteners are made through chemical processes though and are synthetic. For those who are concerned about putting chemicals in their body, there are more natural choices of sweeteners.
Some of the more popular natural sweetener alternatives are: stevia leaf with the brand name Truvia, agave nectar, honey, and xylitol to name a few. Although these sweeteners do have calories, they are lower on the glycemic index scale which means they are not going to cause a rapid rise in blood sugar levels like table sugar does. The glycemic scale is a measurement of the rise in blood sugar levels caused by foods. The higher the number on the glycemic scale indicates that the food produces a sharp rise in blood sugar levels. This causes the pancreas to secrete insulin in order to transport the sugar from the blood into the cells. A dramatic rise in blood sugar can cause a sharp increase in energy followed by low blood sugar levels which can cause lethargy and even increased hunger. The glycemic index of table sugar (sucrose) is 65. Honey is 50, agave nectar is 15, xylitol is 12 and stevia is 0 on the scale. Artificial sweeteners are also 0 on the scale. Honey is lower on the glycemic scale but it is actually higher in calories than table sugar at 22 calories per teaspoon compared to 15 calories in table sugar. Agave nectar is also higher with 20 calories per teaspoon. Stevia leaf has 0 calories and is also 0 on the glycemic scale making it a wonderful alternative to table sugar and artificial sweeteners. Xylitol, considered a sugar alcohol, is usually derived from the birch tree. It is also naturally found in beets, mushrooms, oats, berries and corn. It has only 9.6 calories per teaspoon and is also 0 on the glycemic scale. Xylitol also has the amazing ability to prevent tooth decay by preventing plaque formation. Some people may be sensitive to xylitol as it may cause abdominal discomfort. When choosing this sweetener, start out slowly to test tolerance.
There are many alternative sweetener choices available, it’s up to you to decide which ones are the right fit for you. The most important thing to consider is to try and consume sweeteners in moderation. The American Heart Association recommends that we consume no more than 150 calories from added sugar. If you crave sugar and sweets, try giving yourself a break from all sugary foods for two weeks. It may be possible that you have a sugar addiction. Taking a two week hiatus will allow your body to break the addiction and will also give your taste buds a chance to change. You may not only see a reduction in your weight from cutting out the calories of the sugary foods but you will probably also notice that your sugar cravings will have subsided and sweet treats will begin to taste much sweeter than they had before. Instead, try snacking on foods that are higher in protein. The protein will allow you to feel fuller longer and will not spike your blood sugar levels like simple carb and sugary snacks will.
Remember, Your Health is True Wealth!
Diane Kingsley RD LDN LMT
Diane Kingsley is a Licensed and Registered Dietitian and Licensed Massage Therapist with a private practice in Vero Beach, FL. For a complimentary 10 minute phone consultation, please call 1-772-538-2960.
|Posted on April 22, 2016 at 5:50 PM||comments (0)|
A Heads Up on Craniosacral Therapy by Diane Kingsley Weir, LMT
Our bodies have natural rhythms. Our heart rate, blood pressure and breathing is done in a rhythmic fashion. We even have a circadian rhythm that helps to regulate and coordinate our metabolic processes. Another system in the body that has a rhythm that many are not familiar with is the craniosacral system and the cranial rhythm.
The craniosacral system is made up of the skull, vertebrae, sacrum, meninges and the cerebrospinal fluid. This system is encased in a tough membrane called the dura mater membrane. The rhythmic motion created by the craniosacral system is caused by the production and reabsorption of the cerebrospinal fluid in the body. The craniosacral rhythm occurs between 6 to 12 cycles per minute.
So what is the purpose of cerebrospinal fluid? Cerebrospinal fluid or CSF:
• provides nutrients to the brain and spinal cord
• serves as a shock absorber for the brain and the spinal cord
• lubricates the cells and cleanses metabolic waste
• helps to maintain proper concentrations of electrolytes needed for proper nerve transmission
If the craniosacral system becomes out of balance, and the cerebrospinal fluid is not able to flow properly it can cause dysfunction in the central nervous system, the lymphatic system, the endocrine and even the musculoskeletal system.
In the early 20th century, an osteopathic physician by the name of William Sutherland discovered that contrary to the belief held that the sutures in the skull fuse together, they have a natural ability to move to allow for the ebb and flow of the craniosacral rhythm. Just as the bones in the skull have slight movement, they can also become restricted in movement. Craniosacral therapy can help to improve the restrictions.
Craniosacral Therapy, pioneered and developed by osteopathic physician John E. Upledger, is a gentle and non-invasive therapeutic approach that can be used to correct the impaired function of the craniosacral system. Using a soft touch, about 5 grams of pressure which is no more than the weight of a nickel, a craniosacral practitioner is able to release restrictions in the craniosacral system which can in turn allow the system to function normally.
Some health conditions that can benefit from craniosacral therapy are:
• migraines and headaches
• chronic fatigue
• nervous system disorders
• TMJ syndrome
• Chronic neck and back pain
• Fibromyalgia and other connective tissue disorders
Due to the fact that craniosacral therapy works with the central nervous system, it can also help to stimulate the parasympathetic nervous system, our relaxation response. This relaxation response can in turn relax muscles, slow the heart rate and lower blood pressure. In today’s world it is not uncommon for people to be stuck in a stressed out state in which our sympathetic or fight-or-flight response is activated. In the fight or flight response, adrenalin and cortisol are released, digestion slows and the heart rate speeds up. All of these reactions are meant to give the body a burst of energy to either fight or run away in the face of danger. When the danger has passed, our bodies are supposed to be able to return to a natural state of function by the relaxation response. The problem with this today is that many of us are stuck in the flight or fight response and our bodies are not able to relax properly leading to health risks such as high blood pressure.
Craniosacral therapy works to relax the body into the parasympathetic state which can naturally increase energy, decrease fatigue, lower stress hormone levels, reduce anxiety and improve immune system function.
When asked about craniosacral therapy, Joe Petroski of Pain Eliminated, Inc. replied, “ Craniosacral works is a wonderful technique that benefits whole body change. It is very gentle yet has profound healing effects. Craniosacral work can release the effects of severe trauma and physical injury in the most gentle and noninvasive manner. Craniosacral work is unlike massage and is much more gentle and relaxing. For those that cannot tolerate typical massage, cranialsacral work affords the opportunity of deep healing without discomfort. I have trusted Diane with my most feeble clients and everyone I have recommended to her calls me back with the warmest and happiest thank you!”