Tips for Surviving Holiday Eating Without Guilt and Weight Gain

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Yes its almost time to start thinking about the holidays again: shopping for gifts, planning celebrations, and eating food! Once Thanksgiving arrives, the holiday season can seem like a non-stop eating contest straight through the end of the year! That can mean 5-6 weeks with lots of extra food!

The holiday season should be a time of celebration with friends and family, but it doesnt have to mean that healthy, mindful eating has to go by the wayside. A few changes in the way you think about food at special events can keep you on track during this busy and stressful time of year.

* Lots of goodies and snacks can make their way into your place of work in the days or weeks leading up to the actual holidays. Make it a point to eat 6-7 servings of fruit and vegetables every work day. Fill up on these lower calorie foods each day, and you will find yourself eating less of the calorie-laden foods that seem to be everywhere!

* Dont go to an event hungry! When you are hungry, its difficult to resist tempting high calorie foods, and you may end up over-eating. Try having a small meal or snack before you go. This can be especially helpful when there are lots of appetizers before a meal. If you are not hungry, you can resist a lot of the extra calories that come from appetizers.

* If you are at a buffet, look for a few lower calorie foods (like vegetables) that can fill up part your plate. Stick with one plate of food and avoid multiple trips to the buffet line. Remember, just because its there doesnt mean you have to try it all!

* Give yourself permission to have that special dessert, but stick to just one. When theres a table full of desserts at a celebration, do you really need to sample them all? Pick the one you would enjoy the most and have it! You will feel just as satisfied if you savor the dessert you want, instead of trying everything.

* Dont forget about the “liquid calories” found in wine, mixed drinks and eggnog. These can really add up fast. Once youve had a drink or two, try switching over to club soda with a twist of lemon or lime.

* Dont abandon your exercise plan during the holiday season. Taking 4-6 weeks off from your usual exercise routine makes it difficult to get started again after New Years day. If you dont exercise at all, now is a good time to start. Starting a physical activity does not require elaborate equipment or a huge investment of your time. If you are really busy, you could start simply by walking for 15 minutes a day. If 15 minutes is all you can manage during the holiday season, thats OK!

Make your holidays more about enjoying time with friends and family. With a little preparation, you can face the holiday food frenzy head-on and have no regrets about what you eat. That could mean no guilt and no resolutions needed on New Years Day!

2011, Gretchen Scalpi, RD, CDE. Publication rights granted to all venues so long as article and by-line are reprinted intact and all links are made live.

Holiday Destinations for Single Men

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For most unattached men, the word “single” brings a dual, or should that be duel, feeling. Being single is synonymous with freedom, but on the flip-side, very few men look forward to a lifetime spent alone. Thankfully, there are many destinations for a single vacation where a guy can tackle this conundrum on his own terms, in due time, but always after a hot experience in paradise. Here are five places that are custom-made for a singles holiday.

Medellin, Colombia:

Made for: Adventure-seekers, and romantics The draw: Endless jungles, and seduction as a culture

The terrain surrounding this ancient city is one of the most diverse in Colombia and a great vacation for singles. It has tall mountain peaks, jungle highlands and lowlands, deep gorges and canyons, and amazingly hypnotic farming areas. Every type of terrain offers the opportunity for extreme guided excursions. Places like the Abbura Valley are unmatched in the world for seasonal color. Temesis offers endurance hikes and waterfall rappelling only minutes from the city. Of course, there are thousands of private places like Los Katios National Park, where the jungle meets a crystal clear pool, perhaps with a cave or hot spring. This is the ideal spot for a single guy to entertain a lovely local girl, or fellow traveler in a dream-like setting.

Rio De Janeiro, Brazil

Made for: Fit men who can dance and who crave noise The draw: 24 hour socializing and parties

Party Mecca for single men is Carnival, and Rio is its home base. Almost all year long, people in this city throw back the curtains for tourists. This is especially true for single guys who are extremely comfortable with leaving their self-loathing behind the moment the step off the plane. Festa (Portuguese for feast/celebration), is ingrained in Brazilian culture. In the ancient world, all roads led to Rome. In Rio, all roads lead to the beach, or a world class nightclub. There are the classics like Ipanema and the Copacabana, but other venues are becoming popular, especially if you have a favorite beach activity. Praia Vermelha is a surf hub, and Praia da Barra da Tijuca is famous for motor sports and parasailing. After working on the tan,go for dancing, drinks, and booty-watching at clubs like Leviano with its massive mosh pit, and Casa Rosa for laser-lit, edgy interaction. Rio might well be the perfect place for singles to holiday.

Bangkok, Thailand

Made for: Urban-oriented, tryst addicts The draw: Food, adult entertainment, and more food

Men from all over the world find Bangkok to be a fascinating study in opposites. There’s no argument that adult entertainment in all forms is a major draw, but local laws and customs must be respected at all times. It’s absolutely possible to find any type of entertainment that you want, but it must be enjoyed on the culture’s terms. Bangkok is like a single travellers fantasy theme park, but definitely…ahem, lives up to its name. The people of Bangkok are exotic creatures in familiar westernized, U.S. and Euro-style packages. They are very accommodating to the expectations of single male tourists, and have the inviting currency exchange rate to boot. Restaurants like Xing Fu satisfy a guy’s stomach. Fitness and outdoor gyms help a guy retain his muscle tone while away from home. Elephant riding in the Khoa Yi National Park provides opportunities for selfies to make friends jealous. Adult clubs, lounges and hotel concierge like will certainly where out a single guy’s eyes (if not his entire body). As a single guy wrestles with the notion of settling-down in life, he can get the “wildness” out in this huge bachelor party of a destination.

Holiday Villages A European Delight

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Holiday villages are growing in popularity with families who are looking for a laid back holiday where they can completely relax, but yet have the all the facilities of a large resort at their fingertips. In the UK villages are open year round, and are as popular for a winter getaway as for a summer holiday.

One of the largest brands of holiday villages in Europe is Center Parcs. Apart from their centres in the UK they have sites in Germany, the Netherlands, Belgium and France. In the late 1960s a Dutch entrepreneur bought some woodland in the south of the country and started the first holiday village using tents. He soon changed these for bungalows and the Center Parcs brand as we know it today had started.

Center Parcs now have four holiday villages in the UK in Cumbria, Nottinghamshire, Suffolk and Wiltshire, plus one more under development in Bedfordshire. Each village is located in woodland sites of up to 400 acres, and are particularly marketed to appeal to families with young children. The main ethos of the villages is to provide a relaxing forest holiday for visitors. Cars are not allowed on site and visitors leave their vehicles in large car parks by the exit after unloading their suitcases. Bikes are the encouraged form of transport around the site, and there are hire facilities for people who have not bought their own bikes with them. The villas are grouped in small clusters and are all low-rise so as to blend in perfectly with the forest environment.

The main attraction at a Center Parcs holiday village is the huge swimming area, marketed as a sub tropical paradise. The swimming area is housed in a massive glass roofed area, and there are separate areas for toddlers, children and adults. They have high adrenaline slides and flumes as well as smaller slides and wave machines for younger guests. There is plenty to keep guests occupied for several hours, and numerous places to sit and relax. All visitors to the holiday village get free access to the swimming facilities throughout their stay.

Apart from the swimming, there are dozens of other activities on offer. These can include pony trekking, archery, tennis, abseiling, kayaking, and windsurfing. Guests will be charged extra to participate in these activities, which can soon mount up to a considerable sum for a family wanting to be busy every day. Most sites also have a spa offering the full range of beauty treatments and the opportunity to relax completely and be pampered. As the site itself is so large, there are also free bike and nature trails through the forest or guided tours with one of the ranger staff.

The main area of the holiday village is packed with restaurants, cafes and bars, providing plenty of options for dining. There is also a supermarket on site, and as all villas have full cooking facilities many visitors take their own food and self cater. A selection of gift and craft shops also offers the chance to pick up a souvenir of your stay.

Holiday Stress – Is It the Time of Year, or Is It the Time of Man

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Life seems to compress as the holiday’s get closer, and this shows us in no uncertain terms how “intense” our lives have become. Holidays put normal life into hyper-speed, but really our lives in general are now in hyper-speed anyway, which can make the holiday’s seem almost unmanageable. However, there is hope, if we can understand the problem.

Research indicating that change is stressful, even good change, explains why the holidays are so stressful, as we are taken out of normal routines and challenged to “perform” in new and abnormal ways during holidays. Furthermore, modern life in general is changing at a mind-numbing pace. So, how do we adapt to change more healthfully? T’ai Chi / Qigong (Chi Kung) tips for loosening your grip on the holidays, and on life in general, include “remembering to breathe.”

So, right now, place the tip of your tongue on the roof of your mouth, and then think of relaxing your torso open from the bottom abdominal area to allow the lower lungs to fill with air, observing as they fill up through the top as the upper chest inflates. Good. Now, on the sighing exhale observe your body “relaxing” the breath out from the top of your lungs all the way down to the bottom as your abdominal muscles relax back in . . . fully expending the air from the bottom of the lungs. Repeat this allowing the lungs to fill from the bottom all the way up to the top, and then relaxing the air out of the body from the top of the chest down to the upper pelvic muscles.

Although at first it seem as though the torso muscles work to expand the torso open for air, and then forcing the air out, little by little as you relax open to the breath, every atom of your being relaxes open to be breathed effortlessly. Every muscle in your head, face, shoulders, and torso . . . begins to let go, as though the breath were breathing you, and all you need to do is let go a little more with each sighing exhale.

The tip of the tongue placed on the roof of the mouth allows the breath in more gradually, rather than in one big open throated gush. Studies show this slow, gradual, inhale and exhale oxygenates the body much more effectively. As you breathe in the full breaths with the tip of the tongue on the roof of the mouth, your entire being relaxes open to the lightness of air, even the bones, organs, brain and heart. Then as you exhale every atom of your being can “let go” of everything it holds onto to release the loads and burdens of the mind, heart, and body to be exhaled into a healing lightness. You actually expand open with this lightness as an airy feeling of “effortlessness” permeates every tissue and field within and around your body.

This openness feels almost like the wind can blow right through you. Close your eyes so that you can feel internally the deep letting go as the bones themselves begin to release their grip on issues and tensions they may have unconsciously gripped. You will always find the more you let go, the more you can let go. As you approach the holidays or life beyond the holidays, allow your mind to release its expectations and obsessions as they come up. Let the world to flow to you and through you, rather than “reaching out” for outcome, and “holding on” to expectations. Often better opportunities are coming at us if we can let go of our grip on the past or illusions of the future.

By being “open” we may dream a much greater reality as it occurs, for the holidays and for our lives. By using holiday stress as a catalyst to breathe life and healing light into our clenching bodies, we can carry the promise of the holidays into our greater lives, breathing open to the goodness that waits to fill every aspect of our year and our lives.

You can experience a “Daily Dose of Bliss” by visiting www.worldtaichiday.org and clicking on Free Online Lessons then Sitting Qigong.

Keeping the Happy in the Holidays

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Keeping the “Happy” in the Holidays

By Lezlie Cebulski , ND , EFT-ADV

With the season of peace and joy upon us, we busy ourselves with holiday activities such as shopping, cooking, decorating and socializing. While it is an enjoyable time of year for many, extra demands are made of our time, energy and financial resources which can leave us feeling depleted. When we pause to restore balance to our body, mind and spirit, we are able to give abundantly to others without resentment. The following are suggestions to help you feel your best during this holiday season.

1. Limit the holiday goodies. Avoid or reduce simple carbohydrates such as white flour breads, cookies, candy and sugar that can cause mood swings and fatigue. If you find that you are unable to resist sweets, see a holistic practitioner which can investigate the possibility of Candida Albicans, hormone deficiencies or food addictions through lab tests or applied kinesiology.

2. Exercise for a healthier mind, body and stress reduction. If you are medically cleared, plan to do at least 30 minutes of exercise daily.

3. Get adequate sleep each night. If you are sleep deprived, mood swings can easily set in. With holiday preparations, you may feel the urge to work past your usual bedtime. Resist this urge. Get enough sleep and enjoy your family and friends. Note: studies have shown that sleep deprivation is linked with weight gain.

4. Supplement your diet with Vitamin D3. D3 has been found to enhance mood in healthy people during the winter. This is particularly important for residents of Michigan as our winter days are often cloudy without much exposure to direct sunlight. In other studies, D3 was also shown to reduce carbohydrate cravings and the excessive desire to sleep in the winter. Other nutritional supplements should be recommended by a qualified practitioner.

5. Pray daily and connect with God. Take time to celebrate life and give gratitude to God for all things big and small! Appreciating blessings puts the small hassles of life into perspective. Gratitude to God gives us joy and peace. Staying connected to God gives us strength to fulfill our life purpose.

6. Avoid debt. Set a realistic budget for holiday spending and stick to it. Post-holiday credit card debt can fuel anxiety and depression. Make connection, not commerce your goal this season. If you have difficulty controlling your spending, consider a practitioner who can use Emotional Freedom Technique to clear negative emotions associated with money, debt and over-spending.

7. Volunteer. Consider joining a charity work organization. Giving your talent & services to others in need will be as much a blessing to you as it is to them.

8. Avoid, reduce alcohol. While holiday social drinking creates temporary euphoria, alcohol is a depressant of the central nervous system. Excessive alcohol consumption creates mood swings, fatigue, weight gain, skin disorders, liver impairment to name a few. If you are drinking excessively, an Emotional Freedom Technique practitioner can help you release negative emotions underlying the urge to drink. A naturopath or holistic practitioner can recommend a nutritional and detoxification program to repair the body and restore function.

9. Keep holiday plans simple and realistic. Communicate needs and expectations. Share chores. Ask for help. Offer to help. Understand that others may be grieving or lonely.

10. Be flexible. Fond memories are recalled by holiday rituals for many people. This is often why they are treasured, such as a pie or casserole recipe. However, there may be holidays in which the family rituals should be changed or temporarily dropped if there is a recent death in the family or divorce. Last year, my beloved father-in-law died suddenly a week before Christmas. We minimized the Christmas decorations and, for a drastic change, we had Chinese food for Christmas dinner. We were able to enjoy our time together that Christmas day, without triggering memories of Christmas past. It was a few hours of grief reprieve. Flexibility was needed and appreciated by all.

11. Resolve inner emotional conflicts. For some people family holiday gatherings bring old conflicts to the emotional surface. Traumatic memories, disappointments, shame, anger and anxiety can be more intense during the holidays. If you find these emotions are decreasing your energy and joy in life or you suspect that they may be behind a physical illness, seek a skilled, intuitive Emotional Freedom Technique practitioner which can help you release negative emotions energetically and provide counseling.

Using the above strategies will help you stay in balance and enjoy this holiday season.