10 Ways to Prevent Weight Gain During the Holidays
"Dr. Hyman, I just started your Eat Fat, Get Thin plan and I'm feeling great, but I have a lot of fear around my upcoming social schedule," writes a Facebook reader. "How can I maintain my newfound health during the holidays?"
I get this all-to-common yet excellent question from folks as they confront their holiday eating fears.
Eating well is not about perfection. We are human, so perfection is impossible. A better approach involves honoring your body and knowing what works best for you and just as importantly, what doesn't work.
If I go to a party and eat tortilla chips or sugar-laden treats, I'll definitely feel the aftereffects. I'll feel sick, tired and bloated. Obviously, that's not how I want to spend my time or how I want to feel.
Just like anything in life, preparation is key to staying lean and healthy during the holidays. I've found these 10 strategies help my patients stay on track in even the toughest social situations.
1. Remember your goals.
Think about the way you want to feel before you hit those holiday parties and dinners. If you want to feel great, you're less likely to indulge in foods and activities that make you feel less than great. Set an intention for how you would like to feel after each meal and hold yourself accountable by sharing with a close friend or family member. Or write it down and post it on your bathroom mirror to read after the event. Sometimes treating yourself to sugary and other pleasure foods is exactly what the moment calls for; however, most of the time, you'll feel better off if you don't indulge in these foods containing the recreational drug I fear most!
2. Become the host.
If you can, host your own party and take the opportunity to introduce your guests to the healthy foods you've been enjoying. Controlling food choices becomes easier when you have your own gathering.
3. Don't deviate from the norm.
If you know you're going to attend a lavish party, begin your day as you would any other. Don't skip meals to save calories or carbohydrates. Eat a protein- and healthy-fat-packed snack an hour before your holiday meal like celery sticks with nut butter or a protein shake. Protein and fat help cut cravings for sugar and processed carbs.
4. Start your holiday meal with smart food choices.
Beginning with soup, fresh veggies or a salad and avoiding appetizers filled with refined flour and other unhealthy choices can prevent cravings. Look for the vegetable board or other healthy options as snacks or appetizers. Volunteering to bring something to every gathering you attend guarantees there's a healthy choice.
5. Avoid or limit alcohol.
Alcohol reduces your inhibitions and can lead you down a slippery slope of making bad choices. Most types of alcohol are also filled with sugar and empty calories. Instead, bring or ask for sparkling water with lemon or lime. Drink two glasses of water with lemon before a meal.
6. Stay active and people-focused rather than entirely dwelling on food.
Plan an activity to look forward to after the meal like a group walk, visiting with other friends or family, a group game or playing with younger family members. Offering to clean up and help your host helps prevent overeating or reaching for dessert. I like to sit next to someone I find genuinely interesting and engage in conversation with them.
7. Practice mindfulness.
Take five deep breaths before your meal and chew every bite slowly. Really focus on the flavors, colors and smells of your food. Try to put your fork down between bites and breathe through your nose while you eat. Express gratitude with others before your meal. Halfway through your meal, I recommend putting your fork down and taking a pause. Take three deep breaths and assess your hunger on scale of 1 to 10. Ask yourself how much more you need to feel satisfied yet energized and comfortable.
8. Remember food can be medicine.
Eat healthy and enjoy your time with loved ones. Take the time to enjoy healthy, wholesome meals with your friends and family and remember that you can heal your body and mind with each forkful of delicious food you enjoy.
9. Respond to pushers politely.
Occasionally, you might have a food pusher, friend or relative ask you why you're not indulging at a party. When this happens to me, I reply I'm here for the people, not the food. No one argues or feels insulted.
10. Don't beat yourself up.
f you do happen to slip up, leave guilt behind. Guilt is a toxic emotion that creates more damage. When things get out of control (which they do), simply make a gentle U-turn. Think of this as a GPS for the soul. Your GPS doesn't yell at you, call you stupid or judge you for taking a wrong turn. In the sweetest voice imaginable, the GPS reminds you to take the next possible U-turn. If you indulge a little, that's fine. Did you enjoy the process? How did you react to the food that you ate? Pay attention and move on by making a U-turn and getting back to the foods and activities that make you feel great.
You'll find more great tips to divert temptations during the holidays and beyond in my new book, the Eat Fat, Get Thin Cookbook.
This cookbook features more than 175 delicious recipes for your holiday parties including dips, side dishes, soups, drinks, entrees and even desserts. It's available for pre-order now. And when you pre-order, you will receive access to some special gifts like a sneak peek of the book and cooking videos.
Environmental officials and members of the U.S. Coast Guard are racing to clean up a mysterious oil spill that has spread to 11 miles of Delaware coastline.
- Trans Mountain Pipeline Spills up to 50,000 Gallons of Oil on ... ›
- Citgo Must Pay $143M for a Delaware River Oil Spill, Supreme ... ›
EcoWatch Daily Newsletter
By Dr. Kate Raynes-Goldie
Of all the plastic we've ever produced, only 9% has been recycled. So what happened to all that plastic you've put in the recycling bin over the years?
Triangle of Mistruths<p>The myth created around plastic recycling has been one of simplicity. We look for the familiar triangle arrows, then pop the waste in the recycling bin so it can be reused.</p><p>But the true purpose of those triangles has been misunderstood by the general public ever since their invention in the 1980s.</p><p>These triangles were actually created by the plastics industry and, according to a report provided to them in July 1993, <a href="https://www.npr.org/transcripts/912150085" target="_blank">were creating "unrealistic expectations"</a> about what could be recycled. But they decided to keep using the codes.</p><p>Which is why many people still believe that these triangular symbols (also known as a <a href="https://sustainablepackaging.org/101-resin-identification-codes/" target="_blank" rel="noopener noreferrer">resin identifier code</a> or RIC) means something is recyclable.</p><p>But according to the American Society for Testing and Materials International (ASTM) – which controls the RIC system – the numbered triangles "<a href="https://www.astm.org/Standards/D7611.htm" target="_blank" rel="noopener noreferrer">are not recycle codes</a>." In fact, they weren't created for the general public at all. They were made for the post-consumer plastic industry.</p><p>In other words, the symbols make it easier to sort the different types of plastics, some of which cannot be recycled – <a href="https://www.ecobin.com.au/understand-recycling-codes/" target="_blank" rel="noopener noreferrer">depending on the recycling facility</a>.</p><p>"Unfortunately, just placing your plastic into the recycling bin doesn't mean it will get recycled," says Lara Camilla Pinho. She is an architect and lecturer at the UWA School of Design who is researching novel uses of plastic waste.</p><p>"The recycling system is complicated and often dictated by market demand. Not all plastic is recyclable. We cannot recycle plastic bags or straws for example."</p>
Behind the Scenes<p>So, what makes recycling plastics so difficult?</p><p>"Essentially, there are two types of plastics – thermoplastics and thermosets. While thermoplastics can be re-melted and re-molded, thermosets contain cross-linked polymers that cannot be separated meaning they cannot be recycled," says Lara.</p><p>"Even thermoplastics have a limit to the amount of times we can recycle them, as each time they are recycled they downgrade in quality."</p><p>Even when plastics are recyclable, it is <a href="https://www.theguardian.com/environment/2019/oct/13/war-on-plastic-waste-faces-setback-as-cost-of-recycled-material-soars" target="_blank">often more costly</a> than simply making new plastics.</p>
Sugar, Seaweed and Mushrooms<p>If the conventional recycling system isn't working, what else can we do with all the plastic we've created?</p><p>Lara is looking for ways to add value to recycled plastics such as using it in the design and development of architectural products. She hopes to use these architectural products to help underserved communities that are disproportionately affected by plastic waste.</p><p>In addition to recycling, we also need to find ways to reduce our use of virgin petroleum-based plastics.</p><p>Bioplastic is one such product that has been getting a lot of hype over the last few years. And although they're better than petroleum-based plastics, bioplastics also come with their own <a href="https://phys.org/news/2017-12-truth-bioplastics.html" target="_blank">set of challenges</a>.</p><p>"There are already a lot of bio-based alternatives to plastic, such as bagasse – a byproduct of sugar cane processing," says Lara.</p><p><a href="https://blogs.scientificamerican.com/observations/the-mycelium-revolution-is-upon-us/" target="_blank" rel="noopener noreferrer">Mycelium</a>, a type of fungi we most often associate with mushrooms, are also providing an interesting plastic alternative.</p><p>"In the field of architecture, mycelium is starting to be used as an alternative to plastic insulation, but also as compostable packaging and bricks," says Lara.</p><p>"The bricks take around five days to make and are strong, durable, water resistant and compostable at the end of their use."</p><p><a href="https://www.arup.com/news-and-events/hyfi-reinvents-the-brick" target="_blank" rel="noopener noreferrer">Hy-Fi Tower</a>, created by <a href="http://www.thelivingnewyork.com/living_about.html" target="_blank" rel="noopener noreferrer">The Living</a>, is an example of a building made from these bricks.</p><p>And finally, there's seaweed.</p><p>"[Seaweed is] cheap and can reproduce itself quickly without fertilizers. In architecture, there is use for seaweed as an alternative to plastic insulation but also as cladding," says Lara.</p>
More Money, More Problems<p>While all these alternatives are great, the main cause of our plastic dilemma is not scientific or technological, but economic.</p><p>As long as it remains <a href="https://engineering.mit.edu/engage/ask-an-engineer/why-is-it-cheaper-to-make-new-plastic-bottles-than-to-recycle-old-ones/" target="_blank">cheaper to create new plastics</a> from fossil fuels rather than from bioplastics or from recycling, we're going to be stuck with plastic garbage islands floating in our oceans.</p><p>The true cost to our health and our environment has yet to be included in the equation. But once it is, maybe that is when the real shift will happen.</p>
- The Complex and Frustrating Reality of Recycling Plastic - EcoWatch ›
- The Recycling Dilemma: Good Plastic, Bad plastic? - EcoWatch ›
- The Myth About Recycling Plastic? It Works - EcoWatch ›
Plain Naturals is making waves in the CBD space with a new product line for retail customers looking for high potency CBD products at industry-low prices.
Is More CBD Really Better?<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDU2ODQyNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzMzYxMDMzN30.6B08i5QYW_Iq5bUf3qtm8oK8o6FKsRUZ74gdakgJ_TY/img.jpg?width=980" id="0ef5b" class="rm-shortcode" data-rm-shortcode-id="bac86abf3ce246742b18b0dc4052f4dd" data-rm-shortcode-name="rebelmouse-image" />
Plain Naturals offers a 5000mg CBD oil tincture in 30ml bottle for $99.99.<p>Consumers have gotten used to paying high prices for low amounts of cannabidiol. Plain Naturals is beginning to change that. There are myriad <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569602/%23:~:text=Chronic%2520use%2520and%2520high%2520doses,be%2520well%2520tolerated%2520by%2520humans.&text=Nonetheless%252C%2520some%2520side%2520effects%2520have,vitro%2520or%2520in%2520animal%2520studies." target="_blank" rel="noopener noreferrer nofollow">studies</a> showing that low doses of CBD (less than 50mg per day) are ineffective for many users. And many clinical <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569602/%23:~:text=Chronic%2520use%2520and%2520high%2520doses,be%2520well%2520tolerated%2520by%2520humans.&text=Nonetheless%252C%2520some%2520side%2520effects%2520have,vitro%2520or%2520in%2520animal%2520studies." target="_blank" rel="noopener noreferrer nofollow">studies</a> have shown effective dosages of 100 - 800mg per day to be effective for many conditions ranging from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569602/%23:~:text=Chronic%2520use%2520and%2520high%2520doses,be%2520well%2520tolerated%2520by%2520humans.&text=Nonetheless%252C%2520some%2520side%2520effects%2520have,vitro%2520or%2520in%2520animal%2520studies." target="_blank" rel="noopener noreferrer nofollow">anxiety and depression to Parkinson's disease and cancer</a>. And several <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569602/%23:~:text=Chronic%2520use%2520and%2520high%2520doses,be%2520well%2520tolerated%2520by%2520humans.&text=Nonetheless%252C%2520some%2520side%2520effects%2520have,vitro%2520or%2520in%2520animal%2520studies." target="_blank" rel="noopener noreferrer nofollow">studies</a> published by the National Institutes of Health have shown up to 1500mg per day to be consistently "well-tolerated" by adults. </p><p>Now it is always recommended to begin with a lower dosage and increase until an effective dose has been reached. But the advantage of starting with a higher potency CBD oil is that it is much easier to use less to start with and increase over time than to buy very low dose CBD oil and ultimately end up buying more and more stronger products. To start at 50mg per dose of a 5000mg oil, you would simply use ⅓ dropper or about 10-12 drops.</p>
The Truth About CBD Product Potency<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDU2ODMyNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyNDc2NTg1N30.OAm3iOTO_pKZLXi7KdJ7n0DGOFMdOmIYuG4ArGooFC4/img.jpg?width=980" id="d657c" class="rm-shortcode" data-rm-shortcode-id="ee016a81b29caa699b9185b64ce345d6" data-rm-shortcode-name="rebelmouse-image" />
CBD gummies from Plain Naturals are 100% vegan and sugar free.<p>Unlike most CBD brands which can be much smoke and mirrors when it comes to stating their product quality, potency and consistency, PlainNaturals.com has <a href="https://plainnaturals.com/product-information" target="_blank" rel="noopener noreferrer nofollow">lab tests</a> conducted by FDA/DEA approved laboratories and publishes their product lab test <a href="https://plainnaturals.com/product-information" target="_blank" rel="nofollow noreferrer noopener">reports</a> right on their website so customers know the quality of the product they are buying. </p><p>In a recent <a href="https://crnusa.org/sites/default/files/RAC%2520attachments/CBD/CBD%2520RTC%2520Final.pdf" target="_blank" rel="noopener noreferrer nofollow">report</a> published by the Food and Drug Administration, FDA tested 147 cbd oils and cbd products. They found that of the 102 products that indicated a specific amount of CBD, 18 products (18%) contained less than 80% of the amount of CBD indicated; 46 products (45%) contained within 20% of the amount of CBD indicated; 38 products (37%) contained more than 120% of the amount of CBD indicated and of those 147 products, the FDA also found nearly half contained levels of THC above the limit of 3.1 mg per serving (or .3%). </p><p>So there's a 70% chance that a CBD consumer is not getting what they pay for and a 50% chance that the product they are buying may not be legal.</p><p>When you buy CBD oil online from <a href="https://plainnaturals.com/" target="_blank" rel="nofollow noreferrer noopener">PlainNaturals.com</a>, you also get an unconditional money back guarantee and the manufacturer's warranty of the product quality and potency.</p>
CBD and Hemp Creams offer high-benefit, low-cost options to consumers.<p>Plain Naturals has taken the uncertainty out of the online CBD store process. By offering detailed laboratory reports on all their products and offering a money back guarantee, PlainNaturals.com online CBD store puts control back in the hands of the consumer when it comes to making their decision about where to buy CBD online.</p><p>In all 50 states and at the federal level it is 100% legal to <a href="https://plainnaturals.com/shop/ols/categories/cbd-oils" target="_blank" rel="nofollow noreferrer noopener">buy CBD oil online</a> from an online CBD store provided that the product meets the standards set forth in federal regulations, containing not more than 0.3% THC and manufactured from industrial hemp.</p><p><a href="https://plainnaturals.com/" target="_blank" rel="noopener noreferrer nofollow">PlainNaturals.com</a> offers CBD (Cannabidiol) products like <a href="https://plainnaturals.com/shop/ols/categories/cbd-oils" target="_blank" rel="noopener noreferrer nofollow">CBD Oils</a>, <a href="https://plainnaturals.com/shop/ols/categories/cbd-gummies--edibles" target="_blank" rel="noopener noreferrer nofollow">CBD gummies and edibles</a>, <a href="https://plainnaturals.com/shop/ols/categories/cbd-isolate-powder" target="_blank" rel="noopener noreferrer nofollow">CBD isolate powder</a>, wholesale CBD, <a href="https://plainnaturals.com/shop/ols/categories/cbd--hemp-creams--lotions" target="_blank" rel="noopener noreferrer nofollow">CBD and hemp cream</a> and <a href="https://plainnaturals.com/shop/ols/categories/essential-oils--aromatherapy" target="_blank" rel="noopener noreferrer nofollow">essential oils</a>. <a href="https://plainnaturals.com/" target="_blank" rel="noopener noreferrer nofollow">PlainNaturals.com</a> continues to be a top supplier of wholesale CBD products to retailers and has also opened a retailer online portal for stores and CBD dealers to buy CBD in bulk.</p><p>EcoWatch readers can take advantage of a special offer from <a href="https://plainnaturals.com/" target="_blank" rel="noopener noreferrer nofollow">PlainNaturals.com</a> and save an additional 25% off any purchase of $99 or more through 10/31/20 with coupon code <strong>ecowatch25</strong>.</p>
Towards the end of the final presidential debate of the 2020 election season, the moderator asked both candidates how they would address both the climate crisis and job growth, leading to a nearly 12-minute discussion where Donald Trump did not acknowledge that the climate is changing and Joe Biden called the climate crisis an existential threat.
- As Biden Embraces More Ambitious Climate Plan, Fossil Fuel Execs ... ›
- Climate Crisis Gets 10 Minutes at VP Debate - EcoWatch ›
- Climate Crisis Gets Just 10 Minutes at End of Presidential Debate ... ›
By Zheng Chen and Darren H. S. Tan
As concern mounts over the impacts of climate change, many experts are calling for greater use of electricity as a substitute for fossil fuels. Powered by advancements in battery technology, the number of plug-in hybrid and electric vehicles on U.S. roads is increasing. And utilities are generating a growing share of their power from renewable fuels, supported by large-scale battery storage systems.