How to enjoy Christmas   and stay healthy!

 

• Here it comes again, Christmas is at the door, but traditional Christmas does not have to be unhealthy, so making wise healthy choices will help you sail through partying feeling great.
• Please try to enjoy Christmas without watching the needle on the scale swing inexorably upwards, just make a few changes and avoid indigestion from over-eating.
• Choose smaller portions and wait 15 minutes before deciding whether you do really want to eat more so that the sensation of fullness has the time to work its way up to your brain.
• Turkey, salmon, lean beef, winter vegetables, fresh fruits and salads, dried fruit and nuts are all very healthy, so enjoy these and limit less healthy options such as crisps, salty snacks, mince pies, rich Christmas puddings, brandy butter, chocolates and canapés.

Alcohol

A special note should be made about alcohol, since vast amounts are consumed during December and January each year. Would you like to avoid 8 kilocalories per gram? Alcohol affects the liver, which is put under a lot of strain and cannot metabolize all the carbohydrates contained in food and drinks, therefore they are transformed into fat, which is then piled on the body. Diet drinks, fruit juices (diluted with water and ice) or water and lemon juice are a better option. If you are going to drink alcohol, make sure you have a glass of water for every glass of wine or spirits you consume.

Do not drink and drive!! Enjoying Christmas does not mean endanger other’s people lives!!!

 

Moderation, moderation, moderation!

·        Be moderate in everything you do. Drink moderate amounts of alcohol, eat moderate amounts of food and do not stop exercise altogether.

·        When you dine out in restaurants or by friends and family, eat grilled fish or lean meat instead of sausages and fatty foods and avoid creamy sauces or butter. Why don’t you try instead some nice vinaigrette made with olive oil, balsamic vinegar, some fresh lemon and some freshly ground pepper instead. Choose a baked potato instead of chips.

·        For dessert have fresh fruit salad or strawberries without cream or ice cream, but with some nice chocolate sauce instead. Of course, in moderation!

·        If you have however had a heavy meal, eat less for a day or two thereafter, concentrating on fresh fruit and raw vegetables, low-fat yoghurts, grilled fish and lots of water. Do not forget that exercise will make you feel reborn, so go for a walk, for a swim or simply for a little jog in the morning before your breakfast. I promise you, you will feel like new again!

·        Get plenty of sleep since our body recovers while asleep.

·        Last but not least, enjoy, enjoy, enjoy!

 

A very happy Christmas to all

 Yours

 Jessica

 

 

 

Omega-3 fatty acids (fish oils) decrease cardiovascular diseases

Did you know that oily fish could save your heart?

Researchers compared the mortality risk associated with diet, lipid-lowering drugs (statin), omega-3 fatty acids (commonly found in fish oils) and niacin (vitamin B3). Statins (a class of lipid-lowering drugs) and omega-3 fatty acids significantly lowered both overall and coronary heart disease mortality risk during the trial periods. Overall mortality risk was reduced 13% by statin drugs and 23% by omega-3 fatty acids. Omega-3 fatty acids can also reduce cholesterol levels significantly, in addition to known strong anti-inflammatory properties. These two factors may be responsible for the reduction in mortality risk. Vitamin B3, and all the other B vitamins, are also very important in maintaining a healthy heart.

So why don't you invest in your heart by supplementing your diet with very good quality vitamins/minerals and fish oils?

The USANA Essentials contains all the vitamins and minerals the body needs to function correctly and to maintain healthy organs.

The USANA Biomega uses a double molecular distillation process that ensures the highest possible purity, unsurpassed in the industry. This revolutionary process removes mercury, PCBs, pesticides, and other heavy metals. Double molecular distillation process ensures the highest quality.

So, what are you waiting for? Go to my website http://www.nutritionals4health.usana.com/ and have a look at these and other products.

'Till next time.

Jessica

Diets high in Glycemic Index and/or Glycemic Load increase the risk of certain chronic, degenerative diseases

Hi everyone,

I hope you had a nice Easter and that you were easy on the chocolate and sweets, since the American Journal of Clinical Nutrition recently published a meta-analysis to evaluate the association between Glycemic Index, Glycemic Load and chronic disease risk. They found that there was a significant positive association for type 2 diabetes, coronary heart disease, gallbladder disease, breast cancer, and all diseases combined, with high sugar diets.

Low Glycemic Index and/or low Glycemic Load diets are instead associated with a reduced risk of chronic diseases. The findings support the hypothesis that higher Glycemic Index and Glycemic Load diets, resulting in high after meal blood glucose levels, increase the risk of several chronic, degenerative diseases.

American Journal of Clinical Nutrition, Vol. 87, No. 3, 627-637, March 2008


Do you know what I do? Well, I like my chocolate, but I try to eat Low Glycemic Index foods and I love the USANA products, especially the peanut butter bars and the chocolate shakes. Have a look at all their bars and shakes, I promise you, they are as good as they look!

If you want to try some go to http://www.nutritionals4health.usana.com/, click on products and I am sure you will love them too.

Also there is a complete Low Glycemic Index weight management program that has been showing fantastic results, it is called RESET

Let me know how you find them!

Jessica