We made it through Thanksgiving, but with the holiday season in full swing, health can take a back seat for most people. Between the endless gatherings, a busy to do list, and the appeal of warm comfort food, it becomes too easy to say “I’ll get back on track next year!”
Besides that dreaded winter weight gain, here is another reason to stay on track with healthy eating.... the majority of your immune system lies within your digestive tract, ~80% of it! Your health and immunity will suffer when your nutrition is poor. And sadly, sugar and processed foods are your biggest culprit.
Here are some more tips on how to stay healthy this holiday season…
Try Juice Plus! Let’s face it, eating healthy can be a daily challenge. But Juice Plus has made it a little easier to get great nutrition on a daily basis. Instead of vitamins, try Juice Plus, which is a capsule full of all the real nutrients extracted from non-GMO, organic produce, containing all the disease-fighting antioxidants and phytochemicals that you CANNOT get from vitamins. There is a big difference between eating an orange and taking a Vitamin C supplement. You will have much stronger immunity with the nutrients from the food itself. It is nutritionally comparable to juicing anywhere from 20-30 servings of fruits and vegetables a day, but without all the hard work, loads of drinking, or extra sugar! ☺ The health benefits are endless!
Visit my website for more info: www.janaellehumberd.juiceplus.com, or contact me at Janaelle@hotmail.com
Try a probiotic. Sweet treats (especially the processed kind) can do a number on your GI tract: Preservatives prevent bacteria from breaking down food in your gut, and too much sugar will cause an overgrowth of an ugly bacteria called candida. The result is digestion and metabolism disruptions such as decreased energy, gas & bloating, disruption of hormones leading to increased food cravings, slower metabolism, and feeling “sick and tired”. YUK! ☹
A healthy clean diet with a lot of plant-based nutrition is the first line of defense, but taking a probiotic every day also helps to support healthy digestion. Here is a great one to try: https://www.advocare.com/150617703/store/product/W3812-probiotic-restore-ultra
Satisfy a sweet craving with all natural sweet ingredients instead of refined sugar. Truth…the more refined sugar you eat, the more you will crave. A chemical reaction is actually occurring in your brain when you ingest sugar, causing you to crave even more of it (no, it is not because you lack willpower!) Instead, try satisfying a sweet craving with something made from all natural clean ingredients. You can make your own desserts with ingredients like oats, honey, cocoa, all-natural nut butters, and fruit. You can still get that sweet taste, but with better nutrition! Find clean recipes for Sweet Treats on my website: www.janaellehumberdnutrition.com
Try the 80/20 rule. Everyone should be able to enjoy their favorite holiday treat. The real issue is how often the “treat” occurs. An occasional indulgence will not sabotage your waistline or health, but consistent repetitive overeating will. Try and get great nutrition at least 80% of the time to keep your body healthy and strong.
Get some rest! Sleep deprivation alters hormones that relate to hunger. Fatigue suppresses a hormone called “Leptin” which helps to regulate your appetite. Basically, when your Leptin is low (lack of sleep), your appetite and cravings will increase! Aim for 6-8 hours a night to avoid this disruption.
Make time for exercise! The people who are consistent exercisers through the cold winter months “make” the time; they don’t necessarily “have” the time! Schedule exercise like any other appointment. Besides relieving stress, exercise also stimulates a hormone called Growth Hormone which increases muscle mass and metabolism. Another reason to sign up at SWEAT this month
Janaelle Humberd, Registered Dietitian, LDN
Certified Lifestyle and Weight Management Consultant / Health Coach