Healthy Eating Strategies for the Holidays
December 16th, 2009
For many, as soon as December first rolls around, their once healthy diet flies out the window to give way to busy schedules, parties, large meals and holiday baking. Not only does this typically result in unwanted weight gain, but poor eating also results in low energy, weakened immunity and a reduced capacity to manage stress. This is the last thing most people need at this time of the year; during busy, social and quite often stressful times is when we need to draw on these resources the most. So what can one do to eat healthy and still enjoy the holidays?
Make healthier versions of traditional favorites
Many favorite recipes are loaded with unhealthy fats, sugar and refined grains. What most people do not realize is that these ingredients are not necessary and in fact they can’t even taste most of them! Reduce sugar in recipes and replace white sugar with healthier alternatives such as stevia, agave nectar or unrefined maple syrup. Switch to whole grain non-wheat flours to boost flavor, fiber and nutrient content while reducing simple carbohydrates that trigger weight gain, cravings and poor blood sugar control.
Shortening, margarine, lard and refined vegetables oils can be replaced with organic grass-fed butter, unrefined coconut, olive or avocado oil, or replace some using unsweetened applesauce or mashed sweet potato, pumpkin or squash. I have even used pureed kidney beans in a batch of brownies and no one had any idea they were in there! Be creative. Add flavor to your recipes by adding herbs, spices or savory broth instead of adding more fat, salt or sugar.
Festive meals can be healthy too
The average Christmas dinner contains over 900 calories and 48 grams of fat (that is almost 10 teaspoons)! There is no reason why holidays dinners can’t be reasonably healthy. Make healthier, lighter versions of recipes, make more vegetable side dishes and salads and serve smaller portions. Keep a general sense of balance without being overly rigid.
Eat consistently and never skip meals
It is all too easy to get caught up with busy schedules and endless to-do lists and forget to take care of yourself. Bring healthy snacks with you if you know you will be run off your feet. Hummus with vegetables and rice crackers, smoothies, fruit or raw nuts and seeds are all easy and portable options and much better than stopping for fast food or a giant sugary coffee. Many people will also try to “save up” their daily calories by not eating all day; which only results in binging at night. It is much better to eat small, frequent consistent meals every 3-4 hours and eat a small snack (like a handful of raw almonds or half an Ultra Meal shake) before going to a party. This way, it is much easier to maintain reasonable portions and make healthier choices without having to deal with low blood sugar, cravings and feeling ravenous.
Is isn’t all about the food
Contrary to popular belief, <insert holiday favorite> does not cease to exist after the holidays. So many people get caught up in the thinking of ”I only get this once a year”, which leads to binging and a very negative relationship with food. The reality is it may be more common at a certain time of year, but in reality you could have it any time of year if you really wanted to. It is alright to indulge in your favorites, just be reasonable. Have a small portion, eat slowly and enjoy it. Remember the holidays are not about binging on Nanaimo bars and cookies, but spending time with family and friends.
Portion control and moderation
Again, I come back to the philosophy of balance, moderation and portion control. As sane and common sense as this principle might be, many people do struggle with putting it into practice. There are many simple strategies that help make portion control easy. Use smaller plates, cutlery and serving utensils at holiday meals. Serve drinks in tall narrow glasses instead of short wide glasses. Eat slowly, chew and take your time and never let yourself get too hungry. If you love something, indulge in a small portion and enjoy it, but stop at one.
Christmas doesn’t have to be challenging; with a few simple strategies you can enjoy the holidays and stay healthy.
Filed under Uncategorized | Comment (0)Skin Care 102
November 13th, 2009
Once a solid basic skin routine has been established, many choose to add extra specialty treatments for specific skin needs. Eye creams, serums, ampoules, exfoliation products, even supplements are all excellent advanced choices to add to one’s routine.
- Eye creams work to lift, firm, hydrate and smooth the eye area. There are also specific creams available to help reduce puffiness and dark circles, however elimination of food and environmental allergies in addition to lymphatic drainage will likely be a more effective treatment. The skin around the eye area is the thinnest and most delicate skin of the body, therefore most facial creams are too rich and irritating for such sensitive skin. The ideal eye cream is one that is non-irritating and hydrating with specific ingredients to target your needs- prevention, lifting, smoothing or firming. Many creams, such as the Dr. Belter Eye lift Complex target all of these concerns. Some may wish to have separate day and night eye creams; a lighter one to wear during the day that will not smear make up and a heavier night eye cream with plenty of anti aging ingredients.
- Serums essentially provide concentrated skin nutrition. They are liquid or semi liquid solutions that are used nightly in small amounts under moisturizer to provide a deep dose of vitamins, hydration, botanical extracts and other anti aging ingredients. Serums deeply penetrate below the surface of the skin to help rebuild from within. Ampoules go one stop further than serums to provide a single dose of ultra-concentrated anti-aging blends. Ampoules can be used either once or twice a week or even daily to aggressively prevent or treat aging.
- Exfoliation is key to having smooth, clear and flawless skin. Exfoliation removes the dead skin cells from the surface of the skin which helps reduce the signs of aging, sun damage, acne and a dull lifeless complexion. This can be achieved either mechanically- using medical microdermabrasion treatments available here at the clinic or chemically- using things such as Vitamins A or C or glycolic peels. The frequency and intensity of treatments vary according to skin type and goals. Call or drop in anytime for a free skin analysis and consultation to determine the best treatment options and schedule for you!
- Nutrition and supplementation play a large role in the appearance of the skin. A whole foods diet centered around fresh organic vegetables and fruit, whole grains, lean proteins and quality fats while avoiding any food allergies is key. Supplementation for the skin often includes antioxidants, essential fatty acids, probiotics and other specific nutrients. Supplements are very individual, so it is best to come in to see one of our naturopathic doctors to design a program for you.
There are many additional skin products one can add to their basic skin regimen once they feel ready. I suggest to start with the basics and gradually add one or two products that will give you the most benefit and you will be consistent with. Beautiful skin is possible for everyone, we just all have a slightly different path to achieve it.
Filed under Uncategorized | Comment (0)Skin Care 101
October 30th, 2009
Cleansers, lotions, day creams, night creams, serums… There are so many skin care products available that it can become very difficult to know which products are right for you. Considering all the conflicting information, finding the perfect skin regimen for your skin type can be very confusing; but it doesn’t have to be that way. Start with the basics: cleanse, tone and moisturize and work up from there if necessary.
Cleansers should be gentle and non-irritating, but still strong enough to remove makeup. Many people make the mistake of using very harsh cleansers or even soap on their face which only leads to worsening dryness, redness, breakouts and flaky skin. Skin typically gets drier as we age, and a cleansing oil may be more suitable for mature or very dry skin instead of a cream or gel based cleanser. Cleanse twice a day, morning and night, with the exception of those who work out in the afternoon, then cleanse a third time after going to the gym.
Toners work to restore the pH of the skin after cleansing. Most cleansers are alkaline and in the process of cleansing away makeup, dirt and oils, they also raise the pH of the skin. Toners work to bring down the skin’s surface pH back to a slightly acidic level. Use a toner that is botanical based, non-irritating and does not contain alcohol. Alcohol only dries out the skin, leading to dry flaky patches and rebound oil production. Tone the face and neck every time after cleansing.
Every skin type needs a moisturizer. Moisturizers come in every strength from a light oil free hydrating gel to rich heavy balms, so there is something for all skin types and ages. Typically younger people will need lighter products and will need progressively richer products as they age. Most people will also need a heavier moisturizer in the winter than in the summer. Many moisturizers will also contain anti-aging ingredients such as vitamins A and C, Co-enzyme Q10, hyaluronic acid, antioxidants, plant extracts and copper-peptides, making quality lotions and creams an ideal and cost-effective first step in preventing aging. Separate day creams and night creams are also good for those looking to prevent or treat aging. Day creams are lighter, usually contain sun protection and are ideal to wear during the daytime under makeup. Night creams tend to be richer and contain higher doses of anti aging ingredients that work to repair the skin while you sleep. Moisturizer should be applied twice a day to the face and neck after cleansing and toning and those looking for simplicity should always use a product containing an SPF of 30 or higher.
A basic skin care routine is something that will benefit everyone and is easy to implement. Using well chosen, quality products will improve the look and feel of your skin now, as well as in the future.
Filed under Uncategorized | Comment (0)Post-Summer Skin Care
October 6th, 2009
We all love the summer, salt water and sunshine, however we all know the sun does cause significant damage to the skin. Even with the most diligent avoidance of the sun, some exposure is inevitable. Sun spots, freckles, loss of skin firmness and elasticity, wrinkles, dehydration and even acne flares are all external signs of this deep damage. The good news is that much can be done to help repair the harm that has taken place. Autumn is the perfect time to begin a skin care program to help restore and repair your skin. These are a few of the best treatments to achieve the beautiful skin we all desire:
- Medical Microdermabrasion
Medical microdermabrasion uses a sapphire plate and ultrasonic speed to gently remove dead skin cells sitting at the surface of the skin. Over time, these dead cells build on top of each other to create a thick, uneven surface that leads to dull, dry skin and fine lines. Exfoliating these cells away reveals the younger, smoother and fresher skin below. This helps reduce fine lines and hyper-pigmentation while allowing skin products and moisture to penetrate into deeper layers of the skin.
- Cold Laser Therapy
Cold laser therapy works at a deeper, cellular level within the skin. It painlessly boosts collagen production, increases cell renewal (vital after the summer or a sunny holiday), and increases blood flow to bring more nutrients to the area. In addition, cold laser works to realign the melanocytes (cells that produce melanin which gives skin its color) to further improve sun spots and freckles. This results in skin that is firmer, lifted and more evenly toned. This treatment is also ideal for acne breakouts, as the blue light kills surface bacteria that leads to blemishes.
- Antioxidants and Nutrition
One cannot have the beautiful skin they desire without proper nutrition. Proper balance of organic produce, lean proteins, low glycemic carbohydrates and healthy fats is critical to both health and beauty. Avoid aging foods: sugar, refined grains, trans fats, caffeine, processed foods and any food sensitivities you may have. Choose organic whenever possible to limit your exposure to pesticides, hormones, antibiotics and other unhealthy chemicals.
Antioxidants, which are mainly found in fresh fruits and vegetables protect cells from free radical damage. Resveratrol, a flavanoid found in foods including red grapes, has been shown to be particularly effective in preventing aging. Increase your antioxidant intake by eating a wide variety of fresh colorful vegetables and fruits and asking if antioxidant supplementation is right for you.
- Pure Collagen Therapy
Dr. Belter Pure Collagen Therapy is perfect for mature and dehydrated skin. It uses the purest freeze dried collagen on the market and is combined with nourishing vitamins and botanicals to increase skin hydration by 180% . Patients notice immediate improvement; their skin is smoother, firmer, lifted and lines are reduced. For optimal results, this treatment should be done once per month.
- Home Skin Care
Even with the best professional skincare treatments, your skin will not look its best without proper home care. With so many products on the market, it is very easy to be overwhelmed with finding the right skin regimen for you. Start with the basics: cleanse, tone and moisturize (during the day use a minimum of SPF 30) using high quality natural products. Depending on your skin analysis, other products such as eye cream, serums or other specialized treatments may be beneficial.
Clearly, there are many options available when it comes to repairing the damage accumulated during the summer and sunny vacations. Depending on the degree of sun exposure, everyone will need a different course of treatment to achieve their desired results. I offer complimentary skin analysis to patients, so feel free to come in anytime and I can help you design the perfect skin care routine for you!
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