Eating healthy over the holidays

Experts report that the majority of us will gain one to five pounds over the holiday season. This may not seem like a lot but as we continually add pounds it can accumulate over time. During the winter holidays we tend to indulge by eating our favorite foods while sitting around doing nothing to burn the calories. Many of us will justify the extra calories by promising ourselves that we will lose the extra pounds as a New Year resolution. That seems to give us permission to eat everything and anything in sight. Children have a greater challenge than adults with holiday eating as they have less impulse control when faced with tempting sweets. They don’t monitor appropriate portion size or which items might be healthy.

Healthy choices

Many of us try to determine how to have a healthier holiday without depriving ourselves of those Christmas cookies and fudge. Dieticians tell us to plan, plan, plan. Try making healthy options to take and have available at gatherings like string cheese or a fruit salad to nibble on. Give your children a healthy snack before leaving for the festivities so they won’t over indulge with sweets. If your family has a tradition of making holiday cookies, continue to make them but give some away so they are not a constant temptation for everyone.

During the holiday don’t deprive yourself of those specials treats, just monitor your portion size. Try to eat balanced meals and avoid the sweet carbohydrates when possible. Fight the temptation to hibernate and stay active. When we are active and busy we don’t have time to rummage in the cupboards.

Thanksgiving and gratitude

Thanksgiving is a time when families reflect on the blessings that they have experienced in their life. Research is reporting that we could all live a healthier lifestyle if we would practice being grateful everyday. University of California Davis psychology professor Robert Emmons’ research indicates that, “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet and regular physical examinations.”

Daily gratitude

Practicing gratitude leaves people feeling joyful, strong and with more energy. If we can make a conscious effort to find something positive in every situation you can decrease your stress and face the obstacles in life with optimism. Living in the moment and being grateful for what you are experiencing now, will give you a better quality of life. To encourage this positive thinking, write in your journal 5 to 10 things you are grateful for. Each day try and acknowledge new experiences that brought you joy or peace. When you are out in the community make a conscientious effort to be polite to everyone you encounter. Even a simple “thank you” can make someone’s day brighter. If you live away from family and friends that you miss, have pictures displayed to remind you of who matters in your life. Then call that special someone to let them know you are thinking of them.

Some individuals will limit themselves by experiencing life with a sense of entitlement and being preoccupied with materialism. Self-reflection of your life journey can stimulate awareness of how truly blessed you are and leave you with insight on how to appreciate those around you. So in a time when there are so many people out of work and struggling to pay their bills discover the blessings in your life. "Gratitude consists of being more aware of what you have, than what you don't." Unknown

Learning how to play in a technological world

Our children are living in a technological world. Electronic media is everywhere, entertaining all ages as well as influencing our choices. Children from birth to age eight are learning rapidly as they use all of their senses and body to experience the world around them. During this important time of development children learn through their play and exploration across the five essential developmental dimensions:
1. Social and Emotional Development
2. Language Development
3. Physical Well-Being and Motor Development
4. Cognitive and General Knowledge
5. Approaches Toward Learning

Child development experts believe that the first thing parents should do is “unplug” their children’s life to experience different recreational activities. Try having a backyard treasure hunt, play hot potato, create a craft together. Unstructured play is very healthy for a child’s brain as it builds creativity and imagination. It also helps develop problem solving skills through the trial and error of experience. Susan T Eden author of Play Works writes “Play influences all aspects of development. Without play, development of the mind, body and spirit is stunted.”

Here is a helpful list of items to have ready to encourage spontaneous play.
• Stock shelves with blocks, art supplies, and dress-up clothes.
• Recycle plastic containers that can be used to hold water, pour sand, or hide secret treasure.
• Keep cardboard boxes as they can be used for doll houses, fire stations, or castles.
• Save old blankets and pillows for making cozy tents, caves and forts.
• Collect Halloween costumes and fabric remnants to create plays or act out book characters.

Guiding your child to use their imagination is rewarding and fun for the whole family. It will create memories that will be retold for a lifetime.