Balanced Eating During the Holidays

Pie.  Cookies.  Chocolate.  Eggnog.  Champagne.

The holiday season is filled with good foods.  You eat and drink with your friends and loved ones to celebrate how much you care about them.

But we all know that too much of a good thing is no longer good.  Too many rich foods can lead to extra pounds, digestion upsets, mood swings and a generally "yucky" feeling.

It's all about balance.

Good, healthy holiday eating can make the difference between an enjoyable holiday season and a miserable one.  The trick is to enjoy treats without overdoing them.  Make a healthy holiday eating strategy and plan to enjoy the holiday celebrations without feeling bad the next day.

Healthy Holiday Eating Strategies

Strategy #1 Moderate

Decide on a moderate way to approach the treats that are most tempting to you.  Avoid brash decisions like "I won't have any holiday cookies this year."  It’s easy to break unreasonable rules.  Instead, make a moderate healthy holiday eating plan. 

For example, if cookies are your nemesis, allow yourself to eat 1 cookie at the holiday cookie exchange.  If you can't decide between your 2 favorite cookies, have a half of each.  Either way you won't feel deprived but you won't overdo.  Pick your battles to get maximum enjoyment with minimal deprivation.

Strategy #2 Substitute

Find healthy alternatives for rich, high calorie food.   Substitute nuts and fruits (both fresh and dried) for cookies or candy.  Drink juice instead of soda, and herbal tea instead of juice.  Make eggnog with skim milk instead of cream.

During a meal, eat mostly vegetables instead of potatoes and stuffing.  And remember, sweet potatoes with brown sugar or marshmallows are closer to a dessert than a vegetable.

Strategy #3 Avoid Hunger

The hungrier you are, the more likely you will binge on bad foods.

Remember to eat breakfast.  Eat a healthy meal before you go to a party.  Start every big meal with hot soup.

Fill up with healthy food so you don't race to the bad stuff.

Strategy #4 Maintain Healthy Routines

Don't stop your healthy habits just because it's a holiday.  Continue to drink lots of water and get enough sleep.  Make time to exercise.  Spend meaningful time with your loved ones. 

Take time to meditate or pray.  Get outside.

Maintain the healthy habits that you already have.  When you feel good, you'll be less inclined to eat foods that make you feel bad.

Strategy #5 Journal

Keep track of what you eat and how you're feeling.  Write about your stresses and emotional upsets.  Compose poems and short stories.

Keeping a journal will give you a non-eating outlet for stress, and remind yourself how good it feels to be healthy, happy and creative.

Strategy #6 Trick Yourself

Trick yourself into thinking you’re eating a lot.

Use small plates to make modest pie portions seem larger.  Pour drinks into tall, skinny glasses to drink less.  Fill your dinner plate with salad before adding the entrees.  Full plates make small portions seem big.

Strategy #7 Partner Up

Get a healthy holiday eating buddy.  Partners make it easier to keep your healthy commitments in the face of indulgences.  They provide accountability and support.

Strategy #8 Commit

Look through this list of strategies and pick the ones that are the most helpful and the least difficult.  Write down your list of healthy holiday eating guidelines and post them where you see them several times a day.  Commit to following them.  Don't allow yourself excuses to break your rules.

Strategy #9 Tune Up

Now is a great time for an acupuncture tune-up.  Acupuncture helps balance your body so it's easier to make healthy choices.

Call me today to schedule your appointment.  I'll help you create a healthy holiday eating plan that doesn't take the fun out of the holidays. Mike Worley, L.Ac. 951-698-7977.

Acupuncture for Digestive Disorders

Acupuncture and Chinese herbs are proven effective for treating symptoms related to IBS, Crohn's disease or other digestive problems.  Some patients see results after the first visit.  Each patient is treated individually, as there is no "one size fits all" treatment when it comes to treating with acupuncture and herbs.  Formulas are often custom tailored to the patient's needs.  Acupuncture points will also vary patient to patient and some times treatment to treatment.

Appointments are available. Contact my office for more information, (951) 698-7977

How can acupuncture help with infertility?

There are many different causes for male and female infertility. Acupuncture has proven to be very effective at improving the chances for conception when used in conjunction with Chinese herbs and a proper diet.  IVF success has also shown statistically to improve dramatically when acupuncture is also incorporated. Contact my office for more information and a free consultation. (951) 698-7977

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The TCM Diet Tips

In traditional Chinese health care practices, food has always been used to prevent disease, strengthen the body and prolong life. The Chinese advocate simple, uncomplicated and light diets. Think of the poor man’s diet – not a lot of sweet, salted, processed, greasy, or rich tasting foods. It means eating “simple” foods like fruits, vegetables, whole grains, nuts, and seeds with small bits of meat (think Chinese food). This also means small amounts of dairy foods, without pesticides, chemicals, or hormones, and with the full fat – just like your grandmother used to eat. The full fat dairy is more balanced and therefore more nutritious than its low and no-fat counterparts, because it is in the whole, untouched form, the way nature intended it to be. It’s ok to eat dairy, but most people shouldn’t eat very much of it – once a day is a safe bet.

Chinese dietary therapy suggests that those struggling with unwanted weight should try to avoid foods which tend to be damp and phlegm-producing, like dairy. Other foods that can create unwanted phlegm (which in Chinese medicine, also turns into fat) are: bananas, excess citrus fruits, peanut butter, sugars, sweet foods, and soy foods. It is important to eat and drink foods that are mostly warm, cooked, and easy to digest, that are lightly flavored with herbs and spices, which will further aid in promoting digestion (again, not too spicy!) This means smoothies, salads, and cold drinks only in the summer and always in moderation! Cold and raw things in the stomach, will lead to a “dampening” of the digestive system and a chilling of the metabolism. This digestive “fire” or energy in Chinese medicine can, over time, be put out when too many cold things are put in it. This also chills your body and slows down your circulation. Scientifically speaking, cold inhibits enzymatic activity and your foods won’t get assimilated and properly used. And lastly, purchase organic foods as much as possible – especially your meats and dairy items.  Grass fed beef and free range chicken is best. Also almond milk is preferable over soy milk. Just eat healthy!