HEALTHY HOLIDAY EATING TIPS The holidays are a special time of the year. A time to enjoy family, friends and yes - food. Contrary to popular belief, it is possible to enjoy the holidays and still maintain your healthy eating habits.
AIM TO MAINTAIN YOUR WEIGHT AND HEALTHY HABITS - This is a much more realistic approach and also avoids the all or nothing mentality of telling yourself you will get back on track January 1. Healthy Habits can easily fit into the holiday lifestyle. 3 BITE RULE – Lets be honest, swearing off desserts is not a very realistic or fun way to approach a happy holiday. The first couple of bites of a treat always taste the best, so try pushing the plate away after the first 3 bites. BECOME A FOOD SNOB – Don’t waste calories on foods you can have any time. Save your splurges for special foods that only come around once a year. Why waste your calories eating chips and dip when you only get Grandmas special pie at the holidays? FILL HALF YOUR PLATE WITH FRUITS AND VEGGIES – Get into the habit of adding an extra serving of veggies to every meal this holiday season. This will improve your health and the extra fiber will help to keep your belly full. SURVEY THE SCENE – Survey the buffet table before you start piling things on your plate. Decide what you want to have, serve yourself and WALK AWAY FROM THE TABLE. Eating off a dessert plate is a great way to trick your mind into thinking you are eating more than you really are. DON’T GO HUNGRY – Skipping meals to save calories for a dinner party almost never works. It is hard to make sane food choices when you are super hungry. Try starting your day with a high fiber, protein rich breakfast and be sure to have a snack before you head out the door. Greek yogurt, cheese and crackers and veggies and hummus are great snack choices and will help squash hunger and decrease the chance of overdoing it at the party.
ADOPT THE WATER RULE – No, I am not saying you only drink water, that’s no fun!Simplyalternateabottleofwater foreverycaloricdrinkyouconsume. So if you have a glass of wine, drink a bottle of water before you pour yourself a second glass. THIS TRICK REALLY WORKS! BE MINDFUL – All those BLT’S (bites, licks and tastes) while cooking really add up. Try popping a stick of gum in your mouth while preparing food to avoid the constant munching that often occurs. MOVE YOUR BODY – Sadly, exercise is often the first item crossed off our to-do list when life gets busy. Fitting in even 30 minutes of exercise can help increase energy and decrease stress. ENJOY YOURSELF – Take the focus off the food and enjoy your family and friends. That is what the holidays are all about. Noreen Gallo MSRD, LDN is a Registered Dietitian and owner of Your Forever Nutrition Counseling. For more tips and motivation, contact Noreen at 603 553-1334 and follow her Healthy Living Blog at www.yourforeverdiet.com
Patient Success Spotlight Jodie B.
Exercise Essentials Helps Relieve Back Pain Abdominal Bracing Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.
“I wanted to take a moment to share my thoughts about my experience at Balance Physical Therapy. Having been a patient for well over a year I can say that “Care for the Mind, Body and Soul” is not just a catchy tag line. I have never experienced such a combination of professionalism, warmth and care at any other practice that I have ever been treated at. The Balance Physical Therapy experience begins with your support staff at the front desk. Each and every time I call or walk in the door they offer a welcoming and helpful approach. My case is complex and what I have found at Balance Physical Therapy is a staff of physical therapists that work together for one another’s patients. Having spent so many hours over so many months at the practice I have had the opportunity to observe all of your therapists working with patients of all ages. I have been so impressed. Here is where I have watched and listened as each and every therapist has cared for the patient, mind, body and spirit. Being a patient in pain, regardless of the reason or your age is drain, a challenge, it wears on you. When you walk into Balance Physical Therapy you can be sure that the atmosphere and that every therapist is going to lift you up. There is an overall feeling of hope and kindness and fun when you step in the door that you can’t help but absorb. It is one of the main reasons that I drive an hour each way to receive my therapy when I have half a dozen practices close to home available to me. In addition to what the experience has meant for my heart and soul I have also never met a more highly talented team of therapists. The combined knowledge and skill level in the practice blows me away. I feel very fortunate to have found Balance Physical Therapy and I highly recommend the practice to one and all. Hugs, high fives and fist bumps are the order of the day at Balance Physical Therapy. Encouragement and motivation are key to success and when I walk out the door after each session I am moving forward.”
Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.
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