"Maintain, Don't Gain" Week 2-- Mealtime Mindfulness

Here's an abridged article from Week 2's "Maintain, Don't Gain" newsletter. If you want more tips, sign up for the Holiday Challenge today!

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Be Mindful at Mealtime

                                         
The holidays have a way of turning our routines upside-down. With all the hustle and bustle, it may seem easier to snack or to run out and scarf down some fast food instead of having a real meal, but that's the exact reason you should plan to make mealtime a priority. Stay mindful of how and what you eat to keep from gaining those pesky pounds during this  busy season. Here are some ways to keep yourself in check:
- Stick to a regular eating schedule.
- Enjoy the aromas as you prepare your meal.
- Make your plate pretty.
- Pretend you're in a restaurant.
- Eat until you're barely full.

Happy Thanksgiving!

Here's some tips for a happy, healthy & safe Thanksgiving for all who celebrate!

Daily Holiday Challenge Tip from Eat Smart Move More:  "Make the most of your sandwich or burger and pile on the veggies! Add spinach, tomato, onion, and cucumber to sandwiches. Your sandwich will be so flavorful that you can skip the dressing."

Do you want to get daily or weekly tips delivered to your inbox? Click on the link to sign up for the free "Maintain, Don't Gain" Holiday Challenge (11/19 - 12/31).

- CDC's It's Turkey Time: Safely Prepare Your Holiday Meal (food safety)

- Iowa State University's Holiday Eating Tips

- Mayo Clinic's Stress, Depression, & the Holidays: Tips for Coping

- Dept of Health & Human Services' Holiday Healthy Family Traditions (physical activity)

Accept the Challenge! (starts 11/19)

Check out healthy recipes, read their holiday focused blog, or sign up for Eat Smart Move More's Maintain, Don't Gain Holiday Challenge!

Election Lessons

Even in these tumultuous political times, virtually everyone can agree on one thing. We can't wait until election season is *FINALLY* over!!! 

However, as time dwindles, let's learn a couple quick health lessons from the presidential campaigns.

* Yahoo! Health's What Candidates Eat

Need help eating healthy with a hectic schedule? Check out MedicineNet's 10 Tips for Healthy Eating on the Run.

Planning ahead &/or being prepared makes healthy eating much easier. For example,:

- leave some bottled water & healthy snacks (like fruit, granola bars, small portions of nuts, etc.) in your car or desk for a quick pick-me-up when busy.

- choose a few quick, easy, & healthy go-to meals for busy days. Combinations of soups, sandwiches, or salads may fit your need.

- throw ingredients into a crock-pot the night before. Turn it on in the morning for a ready-made dinner.

- choose restaurants that offer some healthy options. Many chains have nutrition facts available online or somewhere in their restaurant to help you make more informed eating decisions.

* The Brain Bank's Sleep Deprivation on the Campaign Trail

Starting to realize how important sleep is in supporting & regulating most bodily functions? Read Harvard Medical School's Assess Your Sleep Needs to find out how much you likely need. But, quantity is only one part of the equation... This article also addresses how to improve the quality & address sleep problems.

A few sleepy-time tips:

- Make sleep a priority. Most tasks & chores really will wait until tomorrow...

- Limit artificial light sources (like TV, computers, etc.) before bed.

- Limit caffeine & tough to digests foods (e.g., spicy, fatty, fried, etc.) several hours before bedtime, especially if sensitive.