leaky gut<\/a> goes untreated, it can also prevent our bodies from absorbing the nutrients our bodies need. One additional impact of leaky gut is an imbalance of gut bacteria. When good gut bacteria are depleted, it impedes the production of vitamins in our bodies. The good news is that you can help maintain your gut health by incorporating supplements such as into your diet or eating foods rich in probiotics and prebiotics such as yogurt and fermented veggies like sauerkraut.<\/p>\nForgive indulgences. <\/strong><\/p>\nEveryone slips up from time to time, and this will be especially true during the holiday season, when cookies, pies and other high-calorie foods abound. If you do decide to enjoy a slice of pecan pie, keep it to one and remember that you can wipe the slate clean at your next meal.<\/p>\n
Working in a manageable workout. <\/strong><\/p>\nYou don\u2019t have to hit the gym for an hour to get in the exercise you need daily. If you are under a time crunch, simply work in a workout that is 20, 15 or even 10 minutes of exercise. In fact, splitting your time into two mini workouts a day makes working in your workout manageable. If you are having trouble getting to the gym, commit to taking a brisk walk or using a workout video at home.<\/p>\n
What are bad eating habits to avoid<\/h2>\n
It\u2019s easy to get carried away. One pint of ice cream and a bag of potato chips later, and you are bound to throw in the towel on following a healthy diet. This practice of zoning out in front of the TV and munching on unhealthy foods is referred to as \u201cmindless eating\u201d by nutrition experts.<\/p>\n
In fact, several studies have pointed to a correlation between the size of the container or plate and overeating\u2014the bigger the serving, the more we eat. Avoiding this bad habit means swapping bad foods for healthier options. So, if you do decide to enjoy that ice cream or potato chips, portion an amount into a small bowl instead of eating directly out of the carton or bag.<\/p>\n
Another diet mishap to avoid is eating late at night and especially right before bed. Not only will digesting any foods potentially impact your sleep but it could pile on a few extra pounds you don\u2019t need. One quick fix is to stop eating at least two hours before bedtime. To help you remember, brush your teeth following dinner. However, if you are still starving, a healthy eating option would be a minimal amount of veggies or a protein such as small cubes of cheese.<\/p>\n
You may have already heard this, but breakfast really is the most important meal of the day. Skipping breakfast slows your metabolism and can lead to overeating at other meals while your body scrambles to get its needed calories to function.<\/p>\n
When your body is deprived of the fuel it needs, your metabolism puts on the brakes thinking it needs to store nutrients and calories to survive. If breakfast is not your forte, you can make a protein smoothie or mix some fruit, granola and yogurt for a quick but filling meal on the run.<\/p>\n
Stress eating.<\/strong><\/p>\nThe holidays can be a stressful time despite the well-meaning spirit of the season. Stress triggers can occur easily and lead to emotional eating. If you\u2019ve ever just opened your fridge door when you\u2019re not hungry, you were more than likely looking for more than food. Believe it or not, food can be a coping mechanism whether you are happy, stressed or sad.<\/p>\n
One way to curb an emotional appetite is to assess whether you are hungry. If you find that you are stressed, get some immediate exercise instead. Taking a walk or calling a friend or family member to vent can help you avoid the kitchen.<\/p>\n
What are healthy eating habits during the holiday<\/h2>\n
As we mentioned earlier, eating healthy during the holidays<\/a> means heaping your plate with green leafy veggies such as green beans and brussels sprouts and adding smaller portions of mashed and sweet potatoes is the best place to start. This is a good idea not just during the holidays but also throughout the year.<\/p>\nYou will also want to incorporate vegetables and fruits such as spinach, broccoli, kale, strawberries and oranges, which all contain high levels of vitamin C and antioxidants, into your daily diet. All can be easily made into a smoothie or eaten on-the-go as a quick snack or small meal.<\/p>\n
Additionally, removing or reducing your consumption of soft drinks and other high-sugar beverages and replacing those drinks with water will go a long way to improving healthy eating habits.<\/p>\n
What healthy foods should I include with holiday menus<\/h2>\n
You shouldn\u2019t have to sacrifice those traditional dishes that have become a staple to your holiday menus. Simply switching up your menu will do the trick! Here are some healthy holiday eating suggestions you can add to your menu.<\/p>\n
\n- Salads: Skip the iceberg lettuce and go with romaine or spinach. Toss in some feta cheese for creaminess, pile on the veggies and serve with a vinaigrette instead of a dairy-based dressing.<\/li>\n
- Sugar snap peas: This simple veggie packs a lot of flavor and is simple to make. Simply saut\u00e9 for five minutes and add sea salt and a dash of cumin or pepper.<\/li>\n
- Turkey: This is one of the healthiest lean meats you can have on your table. Cut the fat by filling your plate with white meat instead of dark meat.<\/li>\n
- Cranberry: Skip the high-sugar canned cranberry sauce and use natural sweeteners. Opt for fresh whole cranberries cooked with honey and orange zest.<\/li>\n<\/ul>\n
With these simple healthy holiday eating tips, you can have your cake and eat it too! Happy Holidays!<\/p>\n","protected":false},"excerpt":{"rendered":"
How to Turn Bad Health Habits into Good Ones during the 2021 Holiday Season The merriment of the holiday season brings gatherings and copious amounts of high-calorie food and drink. With so much temptation, it\u2019s easy to slide into bad health habits during the holiday season. The good news is that you can turn those…<\/p>\n","protected":false},"author":12,"featured_media":1919,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw_text":"","footnotes":""},"categories":[151,159],"tags":[182,181,183,102,180,13],"class_list":["post-1789","post","type-post","status-publish","format-standard","has-post-thumbnail","category-healthy-eating-ideas","category-healthy-lifestyle-ideas","tag-2021-holidays","tag-diet-ideas","tag-eating-tips","tag-gastrointestinal-health","tag-holiday-eating","tag-leaky-gut"],"yoast_head":"\n
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After spending a considerable amount of time doing \u201call the right things\u201d without seeing any results, she decided to seek out the root cause of her health problems. Samantha was no stranger to the natural abilities of the human body. As a young athlete, Samantha first set goals for herself in team sports such as synchronized swimming, water polo, and field hockey. In high school, she focused on rowing, where she was a member of the St. Louis Rowing Club & one of a team of eight young women who were ranked nationally. Samantha\u2019s perseverance to improve her health and her athletic ability created a career path as a Functional Diagnostics Practitioner. After receiving her B.A. in Sports Management & Functional Movement from the University of Michigan in 2003, she decided to open her own holistic practice, See Fit. Today, she works with clients to identify the root cause instead of a \u201cband-aid\" approach. Using an individualized, holistic path, she incorporates lifestyle, diet, rest, exercise, stress reduction, and supplementation to help her clients achieve their ultimate health and wellness goals regardless of their current age, gender, and ability.","sameAs":["https:\/\/sovereignlaboratories.com"]}]}},"_links":{"self":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/1789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/comments?post=1789"}],"version-history":[{"count":4,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/1789\/revisions"}],"predecessor-version":[{"id":1926,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/posts\/1789\/revisions\/1926"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media\/1919"}],"wp:attachment":[{"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/media?parent=1789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/categories?post=1789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sovereignlaboratories.com\/blog\/wp-json\/wp\/v2\/tags?post=1789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}