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Showing posts from tagged with: holiday eating

Healthy eating tips more holiday cheer!

Posted by Emily Ledergerber in Uncategorized | 0 comments

holiday eating Healthy eating tips more holiday cheer! Have you thought about how to holiday proof your dietary plans this holiday season for healthy eating? Here are a few items that will keep you on track, but still allow you to eat the holiday food you deserve. You may not be able to control what food you’re served, and you’re bound to see other people eating a lot of tempting treats, but follow these tips to help.   Holiday Hacks

  • Have pumpkin pie instead of pecan pie. Even with a dollop of whipped cream, you’ll cut calories and sugar by at least a third.
  • Break physical activity up into smaller chunks so it fits into your schedule, like walking 10 minutes several times a day.
  • Schedule some “me” time every day—a nap, dog walk, or hot bath to get your energy back for the next celebration.
Outsmart the Buffet When you face a spread of delicious holiday food, make healthy choices easier:
  • Have a small plate of the foods you like best and then move away from the buffet table.
  • Start with vegetables to take the edge off your appetite.
  • Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
  • Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.
  Fit in Favorites
  • No food is on the naughty list. Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie. Slow down and savor a small serving, and make sure to count it in your meal plan.
 

Keep Moving

  • You’ve got a lot on your plate this time of year, and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.

Get Sleep!

  • Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.

  And most importantly, it’s the holiday season - remember what that’s all about. Celebrate and connect with the people you care about, and enjoy every moment with them. When you focus more on the fun, it’s easier to focus less on the food.

Heartburn Fighting meals for the holidays

Posted by Emily Ledergerber in Company News | 0 comments

heartburn Whew. Heartburn. The holiday meal you just ate was so amazing, but why do you feel so bad after eating it. Heartburn is the culprit. Here is a quick tip to help you avoid the holiday heartburn.     Holiday Party Help: Rich, fatty foods, creamy dips, cookies, candies, and decadent desserts are often the holiday party heartburn culprits. Avoid peppermint! Peppermint is a holiday favorite but for heartburn sufferers it is anything but soothing for the belly. Peppermint, mint flavorings, and rich meals can relax the sphincter muscle and allow stomach acids to flow into the esophagus.   Tip: Eat five or six smaller meals, instead of larger meals. This can minimize heartburn because smaller amounts of food minimize abdominal pressure. Have fun at holiday parties, avoid your personal trigger foods and drinks, and go lightly when filling your plate.   New Year’s Tips: Kick up your heals but try to not have too many cocktails. And if you happen to over due it, you may be paying for it during the first few hours of January. Alcohol, particularly red wine, is one of the biggest heartburn offenders. Tip: Alternate alcoholic beverages with “mocktails” (non-alcoholic drinks). Choosing nonalcoholic drinks is the trifecta of good health: stay well hydrated, avoid that dreaded hangover -- and minimize heartburn.

Happy Thanksgiving: Tryptophan and Turkey

Posted by Emily Ledergerber in Company News | 0 comments

Roast Turkey on a Serving Dish, in a Dining Room

Does Tryptophan really make you sleepy? And is turkey really to blame?

Thanksgiving, is not only the time of year to give thanks, but it’s also a great excuse to get together with friends and family and treat yourself to a great Thanksgiving meal.  Most traditional thanksgiving meals consist of turkey and year after year, we hear of people getting sleepy after their thanksgiving feast because the turkey is laden with L-tryptophan, tryptophan is what makes you tired. So is it true, the turkey is really to blame? Let’s find out.

L-tryptophan is an essential amino acid that the body cannot make on its own, therefore your diet can supply it. Foods rich in tryptophan include poultry, meat, cheese, yogurt, fish, and eggs. And you guessed it, turkey! But that’s not the only reason you get sleepy. Tryptophan is needed for the body to produce serotonin. High levels of Serotonin in the body will make you feel relaxed and happy. Serotonin is used to create melatonin in your body, which helps control your sleep and wake cycles.

So as it turns out, turkey does include tryptophan, but it actually contains no more than any other form of poultry, and actually has slightly less than chicken. So if you are feeling sleepy after eating your Thanksgiving meal, it’s probably a combination of things that are making you sleepy, including all of the carbohydrates your body has taken in during the meal which can also make you feel lethargic. Chew on that.

Happy Thanksgiving! We hope you have a wonderful Thanksgiving filled with turkey, love and laughter.