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December 18th, 2018
5 Tips to Avoid Holiday Weight Gain
- Grain-free Cookies
Christmas cookies were always a huge tradition in my family. They still are! However, we no longer use all-purpose, bleached white flour or even whole-wheat flour (which can present many of the same issues). We use almond flour, coconut flour, chickpea flour, and others.
Using these “flours” that come from sources of fat (nuts, beans, seeds), as opposed to sources of carbs (grains), will elevate the nutritional content of your cookie, avoid gluten its accompanying inflammation, and probably help you to stay full a lot longer.
- Sugar-free Beverages
This Christmastime, offer your guests some Egg Nog or cider made without sugar. Look at soda alternatives like festive smoothies in place of sugary sodas or diet drinks when attending or hosting holiday parties.
3. Veggies and Dip – Fill up First!
Whether you’re hosting a party or attending, know that the stomach fills up quicker with vegetables than it does with anything else. Veggies also provide a huge nutritional value and are virtually free of calories. Because your body fills up on nutrients, not calories, loading up on “double veggies” when out for dinner, or tons of raw veggies with dip at a party, is a sure-fire way to stay more full and avoid caving in to desserts and less healthy options.
4. Maximize Your Feast
With the plethora of recipes now available within Maximized Living Nutrition Plans, you should have no trouble preparing a full feast without sugar, damaged fats, additives, preservatives, or grains. Through any health food store, or directly from a farmer, you should be able to locate a free-run turkey. You can serve up decadent Chocolate Truffles or a Classic Pumpkin Pie without sugar for dessert.
- Celebrate the Day, Not the Week
Some people actually celebrate the entire month! You can avoid over-indulging by not keeping food in the house that you don’t need until your Thanksgiving or Christmas feast. I’ve always said, “If it’s not in the house, you won’t starve.” Be particularly diligent about this during the Holidays!
- Create Healthy Traditions
It’s never too late to establish new traditions that foster well being in your family. A Christmas Day Run, a Thanksgiving Day game of touch football or a Boxing Day game of hockey. And last time I checked, the gym only closes 3 days in the entire month of December – not all 31.
It’s true that a handful of back pain dilemmas arise from notably bad posture, a poor or inadequate diet, bad sleeping habits or even using bad form while exercising. Unfortunately, the average individual is not qualified to properly diagnose these problems, which can often prove to be fatal down the road.
It may be wise to consult a Chiropractor at this stage; an expert who can provide extensive knowhow and diagnoses into each and every kind of back-related issue. This article aims to prepare you somewhat, so you know some of the things to expect when you visit a Chiropractor for the first time.
In the event that your back pain turns out to be more serious than just symptoms of discomfort or overuse, here’s how a Chiropractor would generally diagnose causes:
This can range from conditions like tumors, infections, a local open wound or burn to major neurological problems such as cauda equina – a rare but serious condition nevertheless that’s best described as extreme pressure and swelling of the nerves at the lower tip of the spinal cord. This is considered a serious medical emergency and may need urgent surgical attention.
Other conditions in this category include prolonged internal bleeding and joint infection.
In cases where the nerve root in the lower back is compressed or pinched, you experience sciatica. One of the typical causes of this condition is a lumbar herniated disc or spinal stenosis – with age, the general makeup of the spine often changes, leading to degeneration of the bones, muscles, ligaments and discs surrounding the spinal cord. A common symptom of this condition is leg pain. This pain is often accompanied by a tingling sensation in the buttocks and legs.
This can be categorized as “mechanical back pain” in the lumbar region; also known as axial back pain, this is categorized as either a sharp or dull pain and can be either felt intermittently or constantly. It’s referred to as mechanical since the lower back pain can get worse with certain physical movements such as sports. Or symptoms can worsen as a result of sitting long hours for example. This is also a common type of back pain and is typically non-specific.
By Dr. Mercola
It is important to realize that chronic inflammation often leads to chronic illnesses and health conditions, including obesity, heart disease, Type 2 diabetes, cancer and immune-mediated conditions. In fact, inflammation plays a significant role in seven of the top 10 leading causes of death.1
Inflammation is a normal part of your body’s response to the environment to protect you from foreign invaders, such as bacteria, viruses and fungi. However, chronic, long-term inflammation increases your risks for devastating health conditions that may change the way you live or may even lead to death.
Many times, inflammation starts in your gut. Your intestines are a large and complex organ designed to pass nutrients to your body and gather waste to pass from your body. What you eat has a considerable effect on the permeability of your intestinal walls and how much waste or toxins may leak into your body. This leakage is a substantial driving force in the development of chronic inflammation.
The degree of permeability is in direct proportion to chemical mediators inside your intestines and in your bloodstream, in real time. This means that you can affect permeability immediately with the choices you make. However, repeated damage reduces the ability of the intestines to respond properly.
Eventually this may lead to impaired absorption of nutrients and overburden your immune system. Inflammation also has an effect on your brain. Recent research has found those with inflammatory markers in their 50s experienced a reduction in the size of their brain 24 years later.
Here is a link to read the entire article