Mary Ardapple Dierker Coreview Coach

Celebrate a Healthy Thanksgiving

News from Coreview Coach       
          November 2017
Happy Thanksgiving...Grateful for you!

The Holidays are a special time for gathering with family and friends.  Let us remind ourselves to be grateful with kind words, be generous with laughter, and give a helping hand to another.

Before we pile our plates high with supersized portions, let us be mindful of eating with intention for our health.

Eating too much food in one sitting is hard on your body. Here’s why:

·         Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.

·         A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.

·         Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.

·         When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.

·         Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?

Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

This is one of the unintentional traps of Holiday eating.  A handful of chips here, a few cubes of cheese there, then maybe a half dozen shrimp plus a tasty portion of meatballs.  All of this before the Thanksgiving dinner spread is laid on the table.  Oh my, how the calories can quickly add up!

5 Tips to Kick Portion Distortion

·         Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.

·         Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.

·         Chew well to aid digestion and give your brain time to register you’re full before you overeat.

·         Get enough water. Often we mistake thirst for hunger.

·         Choose sample size portions.

Fat & Calorie Reduced Recipes

Click the link for a delicious Skillet Green Bean Casserole:
Skillet Green Bean Casserole

Click the Link for scrumptious Honey Pumpkin Pie Bites:
Honey Pumpkin Pie Bites


Click the link for Sun Dried Tomato Dip:
Savory Sun Dried Tomato Dip


Habits for a thankful life.
· Smile often
· Exercise regularly
· Appreciate others
· Say “thank you” often
· Love yourself
· Be grateful 
· Have a vision

Love the One you are with....
Allow your twinkle to shine bright...
Offer only kind gentle words....


Happy Thanksgiving with love,

Coaches Mary & Chris

Tags:
Integrative Nutrition

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