"Dr. Ann has been invaluable to our administration's effort to encourage people to make healthier choices in their day-to-day lives. Far too many people in our state eat the wrong things and don't get enough exercise, leading to a host of health problems that could be prevented. Dr. Ann is a key part of our work to change those trends."
-- Mark Sanford, Governor, South Carolina
"Dr. Ann’s passion and knowledge about improving our health and well-being are contagious. She is a terrific speaker who motivates while she educates."
-- Samuel E. "Sandy" Beall, Chairman and CEO, Ruby Tuesday, Inc.
"I have heard many experts talk about nutrition and exercise over the years and she is by far the most inspiring speaker I have ever heard."
-- Steven C. Cole, President and COO, Support Services Alliance, Inc., An Excellus Company
"My folks loved the message and the messenger. Dr. Ann presents wellness and a healthy lifestyle with unrivaled passion and energy. She makes you want to swear off french fries for the rest of your life."
-- Art Lucas, Founder and President, The Lucas Group
"A presentation by Dr. Ann is a must for the successful start of any company’s wellness program. Her clear, concise and energetic delivery of crucial health information has enabled us to establish a wellness culture throughout our entire organization."
--Tim Simmons, Chairman and CEO, Security Federal Bank
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Wellness Holidays: Follow these Tips to Maintain your Wellness and your Weight During the Holidays, Part 1
Wellness
holidays are the best and what we should all aspire to, but let's
face it -- many people use the traditional Thanksgiving feast as
a kick-off to a holiday eating frenzy that lasts through New Year's --
tipping the scales more in the direction of overweight and obesity.
The good news is that the "holiday 10" that is frequently touted
is a myth -- in reality most Americans gain around a pound. The
bad news is that studies show the weight gained over the winter holiday
season isn't lost during the rest of the year. Overtime, this
yearly pound creep can have a devastating impact on your health, as
even 5 pounds of weight gain can increase your risk of a number of
chronic diseases, including high blood pressure and type 2 diabetes.
Keep in mind that it's much easier
to prevent weight gain than to get the pounds off after the fact.
Here is my best advice for enjoying the holidays without wrecking
your waistline and your health. (For an even bigger dose of my
healthy eating motivation and education, check out my Eat Right for Life! CD
and/or DVD!)
- Stay away from foods that
increase your appetite. A.K.A. "The Great White Hazards"
-- white flour products, white rice, white potatoes, sugars/sweets.
Holidays are already a dietary pitfall for most -- These foods
add insult to injury. Choose whole grains and beans as the
alternative to the starchy white stuff. Whole grains and beans
are super healthy and provide long lasting appetite suppression.
Try:
- Bean salad instead of potato salad
- Brown rice over white rice
- 1102102% whole grain crackers or breads over the "white" ones
- Red or white wine over eggnog and other sweet drinks
- Just say no to the rolls and biscuits
- Don't drink your calories!
Liquid calories (soda, fruit drinks, fruit juices, caloric mixers, and
other sweet drinks) tend to be very fattening on 2 fronts. 1.)
Liquid sugars illicit rapid surges of blood glucose and insulin that
perpetuate appetite and put the body in fat storage mode. 2.)
Liquid calories provide no bulk in the tummy. Physical bulk in
the tummy is a powerful appetite suppressant.
- Make water or unsweetened tea your beverage of choice.
- When you choose to have "a drink," make wine, light or low-carb
beer or spirits with a non-caloric mixer your 1st choice.
- Be sure to have some protein at
each feeding/meal. Protein is nature's diet pill.
The digestion of protein gives rise to a steady, more prolonged
blood glucose level, which translates to less hunger and more energy!
The best proteins are fish, shellfish, skinless poultry, beans, wild
game, soy, omega 2 eggs, nuts/seeds, and low-fat dairy products.
Try:
- White turkey meat over prime rib
- Lean cold cuts over Swedish meatballs
- Bean dip or hummus over onion or artichoke dip
- Fill your tummy up first with
foods that have lots of bulk but minimal calories, i.e. the "big, yet
skinny" fruits and veggies. Physical bulk (stuff) in the
GI tract provides great appetite suppression.
- At a holiday cocktail party, go straight to the fruit and
veggie platter first and really indulge; use high fat/oil based dips
sparingly. If available, make bean dips (hummus) your first
choice.
- Fill 2/3's of your plate with fruits, veggies, and beans before
serving the rest of your meal.
- At holiday dinners, eat a big tossed salad or a couple of
servings of a veggie side dish before the rest of your meal.
- Control your portions!
This is "hugely" important. Portion sizes for nearly all foods
served both at home and at restaurants have dramatically increased over
the past 2102 years (the average American consumes 14102-2102102 more calories
per day compared to 20 years ago!). Unfortunately, it is well
documented that as humans we are hard wired to consume all of the food
put in front us and
we are poor at truly assessing whether we are full or not. All of
this means you must
make a constant, proactive effort to control your
portions.
- A very valuable "visual" rule of thumb is to never consume more
than the equivalent of your hands cupped together at any one sitting
(with the exception of veggies, which you can consume in unlimited amounts).
Click here for Part 2
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