Tag Archives: wellness

How to avoid excessive calories over the holiday season

Healthy holiday meals

With the holiday season quickly approaching, we all know that most of us will be letting our guard down and increasing our consumption of food and drink. According to the Calorie Control Council in the USA, the average American consumes as much as 4500 calories on their Thanksgiving holiday. This is equivalent to about seven Burger King Whopper burgers.

Even for those of us who exercise on a regular basis and follow a healthy fitness and nutrition regimen, this kind of overeating might seem harmless. However, when you factor in all the leftovers, alcohol consumption and other holidays ahead, that waistline might increase quicker than you think.

For those us that have practically have no fitness regime or do the minimum amount, here are a few tips to help maintain that waistline and avoid the tight-pants syndrome.

Make sure you get enough sleep – This might seem a little weird but make sure you get between seven and eight hours sleep per night. Studies have shown that sleep helps to maintain our hormone levels and control our hunger and fullness. Deprived sleep increases the chance of overeating, increased craving for carb-rich food, and late night snacks.

Never arrive at a meal hungry – If you have been invited out for Christmas dinner, make sure that you do not arrive on an empty stomach. It is best to have a light meal earlier in the day and include protein and healthy fat to avoid that hunger feeling and avoid overindulging. IF by chance you do arrive on an empty stomach, head straight to the veggie platter and salad bar to curb that hungry feeling. Avoid dressing and dips, or limit the quantities.

Keep those vegetables simple – If you are cooking a meal, try avoid using those candied or butter-laden vegetables. Rather prepare roasted cauliflower, carrots, Brussels sprouts, steamed broccoli and green beans without all the butter and excessive oils.

Watch your alcohol and liquid calories – Avoid all those sugary beverages and excessive alcohol consumption. Not only will this reduce your calorie count but also avoid drinking and driving. Sugary drinks and alcohol does not help to avoid that hungry feeling but may actually exacerbate hunger. Most of the time that hungry feeling is your body telling you that you need to drink water. It is recommended to drink about eight glasses of water a day.

You are not feeding an army – If you are the host, remember that you will not be judged on the success of your meal by the amount of leftovers. Make single meal dishes and give them to your guests to the home. Not only will this help you but it will also help your guests and void them having to cook a meal the next day.

Reduce your plate size and follow the 50/25/25 rule – The biggest culprit of weight gain over the holiday season is due to the huge portions we eat and excessive alcohol consumption. However, even if you do increase your food quantity and portions, you can still choose smarter to reduce calories. It is recommended to divide your plate in half, dedication 50% to fruits and vegetables, 25% for protein, and the remaining 25% for grains. This way you can cut back on the bigger culprits to holiday weight gain.

Focus on the social gathering – It is a given that meals are a large part of the holiday season, but enjoying the time with family and friends can be nice distraction from overeating. Avoid temptations and keep a safe distance from those chips and dips.

Avoid the holiday stress and emotions – Holiday and family gathering can be very stressful for some and overeating can be an easy way out. Avoid spending time with those stress induced people. Perhaps offer to help the host to prepare food or the table. Family reunions can be fertile ground for uncomfortable topic, so be prepared with conversation points, preferably with some added humor to change the subject. Not only will this help you but other around you.

Exercise, exercise, exercise – For those of us that follow a minimum fitness program, it is a good idea to plan on making one of your new year resolutions to start some sort of fitness program and eating plan. If possible, instead of driving to your host for a meal, rather take a walk.

Healthy meals and snacks to eat at work

Healthy workplace snack food

Many people try to maintain a healthy diet at work but fail because they do not know how to eat healthy at work. It is a known fact that it is more difficult to stay committed to a healthy diet plan at work because your colleagues invite you to eat with them, and there are always delicious unhealthy food around the workplace.

Keep in mind that the food we eat at work will not only have an impact on your health but also affects your productivity, too. A food plan that includes high fat, high sugar meals and snacks will increase the chances of you feeling sleepy and have low energy overall. High fat food take longer to digest, while candy and sweets cause our blood sugar to spike then crash, not to mention the possibility of an upset stomach.

Since we spend most of our day and life at work, we will always be tempted to eat unhealthy food. The problem is that most of us make bad eating decisions while at work. Bad eating habits at work are usually because of boredom and stress which leads to snacking on sweets and chips. Bad eating at work can also be cause by the limited choices we have in the workplace and too many temptations around the office.

Here are a few tips to help you eat healthy at work:

  • Eat a good healthy breakfast at home.
  • Reduce your coffee intake at work.
  • Drink more water.
  • Distribute your meals and eat a half a portion at lunch and then remainder a few hour later.
  • Eat a healthy lunch or bring your own lunch to work.
  • Bring your own healthy snacks to work.

Luckily, there are plenty of quick, easy, and inexpensive healthy snack options. Here are a few suggestions:

  • Almonds
  • Low-fat popcorn
  • Fresh fruit
  • Dried fruit
  • Black tea
  • Dry cereal
  • Protein bar
  • Rice cakes
  • Pretzels
  • Grapes
  • Frozen banana
  • Cottage cheese
  • Nuts
  • Wasabi peas
  • Hard boiled eggs
  • Vegetables and humus
  • Tomato juice
  • Low-fat yoghurt

Elements of Holistic Health

scale

Health is holistic, and its many components contribute to the total person. All components of the total person need nurturing, support and sometimes healing. The basic elements contribute to holistic health include:

Physical Elements
Exercise/fitness
Diet/nutrition
Stress management
Substance use
Lifestyle Management
Sexuality

Mental-Emotional Elements
Self-esteem
Affirmations
Acceptance

Relationship Elements
Family
Loved Ones
Colleagues
Friends
Associates
Acquaintances

Spiritual Elements
Life’s meaning
Philosophy of life
Values
Ethics
Morals
Eternity

Work Life Elements
Goals
Success
Opportunity for growth
Opportunity for Advancement
Work Ethic
Expertise
Pride
Economic Pressures

Ecological Elements
Pollution
Unsafe conditions
Environmental hazards

Cape Town training December 2011 open to everyone

 

Theta Healing are delighted to be offering the opportunity to take part in amazing courses in beautiful Cape Town in December 2011 and January 2012. The combination of the course material and a setting away from everyday life is a wonderful formula for transformation

You are invited to join them on the internationally certified Professional ThetaHealing Practitioner by attending training in Cape Town. Register for the 3-day Basic Practitioner’s Course from 12-14 December, the 3 day Advanced class (if you’ve already done the basic course) from 16-18 December, or attend both courses (i.e.the Combined Basic and Advanced Practitioner’s Course).

You can also attend the fun Soul Mates one-day workshop happening in Somerset West on 10 December.

The Intuitive Anatomy course (level 3) is going to be taught in Cape Town in January 2012 from 9-27 January 2012 excluding weekends. This course is open to all Advanced ThetaHealers from anywhere in the world and is an awe-inspiring course.

All of our courses are certified by the ThetaHealing Institute of Knowledge in the USA, the only body in the world permitted to qualify people as ThetaHealers.

Don’t miss out.

 

To view Company Profile and Course detailsClick here

New Age Therapies

Reiki training is a very intense and personal experience. This is why it is best to meet your Reiki Master first, and see how you feel about them.  In addition, Reiki training can be very deep and transformational.

If you have already trained in Reiki as an energy healing modality, you need to continue with your self-development, discovery and growth.  Reiki is not about reading books or listening to seminars. It is about experiencing and developing.

With this in mind, we now have a regular monthly Reiki and Healing Share in Cape Town CBD on a weekday evening. All are welcome, whether this is the first time you hear of Reiki or if you are an experienced Reiki Master. Payment is a modest donation of what you can afford (usually R50-100), and you enjoy an evening of discovery and growth. This way you will get to know us better, develop your skills, or just enjoy the evening and have fun.