When Christmas roles around the most common complaints are weight gain and stress. The holidays can be tough on some

people so the goal for this article is to give people seven tips of how one can stay healthy and thin during the holiday season. Just remember to respect the body and be kind to one self.

1. Be kind with yourself – If one cheats one or two days, then put that in the past and focus on the present. The next day is a new day to start over. It’s okay!

2. Listen to your body – It is important to listen to one’s body after eating a meal. Don’t eat to just eat. Eat when hungry and stop when full. If one is eating because of boredom then go entertain oneself by doing something one enjoys.

3. Take it slow -  Usually people are always on the go and in a rush. Slow down. Be present. When eating chew slowly, digesting the food properly so it gets processed properly. When the day seems fast, then take a break and bundle up and get some fresh air. Breath!

4. Incorporate cardio exercise - Don’t just think of cardio in the gym, but think outside of the box. Maybe it’s running around with the kids or it’s having fun in the bedroom with the husband. There are other ways to get cardio than the typical workouts.

5. Don’t stay near the food during the holidays -  Wherever the food is located sit away from it. When people are close to the food they tend to go near it and nibble. When people nibble on the appetizers those calories add up. And that messes with people’s appetite because when it comes time for the real meal people are full, but they go ahead and eat it because the food looks so good. Familiar?

6. Eat your greens – Regardless eat greens like kale, collard greens, mustard greens, and swiss chard. These provide a lot of nourishment for the body that can help with filling people’s appetite and fighting sickness. Continue to nourish the body, even though one may cheat a little during this season.

7. Surround yourself with LOVE -  Hang out with family and friends that are enjoyable to be around. Pass on those people that cause stress. It makes life less stressful and more pleasant.

Spices can add warmth to the body.
AP Photo/Organicworks PR

It’s the season when people start to change the way they eat and start going towards warming foods like soups and stews.

The one thing that most people are not aware of is the importance of understanding of how foods affect our bodies internally. For example, people may be eating foods that are very warming or hot to the body during the summer time, adding additional heat to their body and becoming overheated. Imagine a man in a room packed with people and he is the first person to take his light jacket off while everyone else still has their jacket on. This shows that he has a very warm body, which could be caused by the warming or hot energy caused by certain foods.

Each person is different and one will need to figure out how their body works with these foods, but if one is always cold then one may want to consider adding more of the foods from the list below, which is a portion of the list from the book Glow by Christine Pirello’s.

Warming Energy

• Asparagus
• Basil
• Chives
• Cinnamon sticks
• Cloves
• Coriander
• Fennel
• Garlic
• Ginger (fresh)
• Ginseng
• Leeks
• Millet
• Mustard greens
• Quinoa
• Rosemary
• Scallions
• Vinegar (all)

Hot Energy

• Black pepper
• Cinnamon bark
• Chile peppers
• Dried ginger powder
• Green bell peppers
• Red bell peppers
• White pepper

We are a sugar crazed society and it’s in practically in everything we eat. How can we control our love for sugar? One way is to be aware of the health reasons why we should stay away from sugar and what it can do to our bodies. Here is part of the long list from Dr. Nancy Appleton in why sugar ruins our health.

1. Sugar can suppress the immune system.
2. Sugar can upset the body’s mineral balance.
3. Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
4. Sugar can produce a significant rise in triglycerides.
5. Sugar can cause drowsiness and decreased activity in children.
6. Sugar can reduce helpful high density cholesterol (HDLs).
7. Sugar can promote an elevation of harmful cholesterol (LDLs).
8. Sugar can cause hypoglycemia.
9. Sugar contributes to a weakened defense against bacterial infection.
10. Sugar can cause kidney damage.
11. Sugar can increase the risk of coronary heart disease.
12. Sugar may lead to chromium deficiency.
13. Sugar can cause copper deficiency.
14. Sugar interferes with absorption of calcium and magnesium.
15. Sugar can increase fasting levels of blood glucose.
16. Sugar can promote tooth decay.
17. Sugar can produce an acidic stomach.
18. Sugar can raise adrenaline levels in children.
19. Sugar can lead to periodontal disease.
20. Sugar can speed the aging process, causing wrinkles and grey hair.
21. Sugar can increase total cholesterol.
22. Sugar can contribute to weight gain and obesity.
23. High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.
24. Sugar can contribute to diabetes.
25. Sugar can contribute to osteoporosis.
26. Sugar can cause a decrease in insulin sensitivity.
27. Sugar leads to decreased glucose tolerance.
28. Sugar can cause cardiovascular disease.
29. Sugar can increase systolic blood pressure.
30. Sugar causes food allergies.
31. Sugar can cause free radical formation in the bloodstream.
32. Sugar can cause toxemia during pregnancy.
33. Sugar can contribute to eczema in children.
34. Sugar can overstress the pancreas, causing damage.
35. Sugar can cause atherosclerosis.
36. Sugar can compromise the lining of the capillaries.
37. Sugar can cause liver cells to divide, increasing the size of the liver.
38. Sugar can increase the amount of fat in the liver.
39. Sugar can increase kidney size and produce pathological changes in the kidney.
40. Sugar can cause depression.
41. Sugar can increase the body’s fluid retention.
42. Sugar can cause hormonal imbalance.
43. Sugar can cause hypertension.
44. Sugar can cause headaches, including migraines.
45. Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind’s ability to think clearly.
46. Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
47. Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
48. Sugar increases bacterial fermentation in the colon.

Thank you Dr. Nancy Appleton for sharing this list. To read the remainder of reasons why sugar ruins your health click here.

Yes, there are! But it’s unfortunate that people start to take care of themselves after something detrimental happens to them or someone close. People should know that the food they eat could be causing a lot of their ailments. According to Rachael Stolzenberg-Solomon, a researcher at the National Cancer Institute, “The easiest and least expensive way to reduce your risk for cancer is just by eating a healthy diet.” Here are 5 steps that one can do to help prevent cancer:

1. Eliminate refined foods: Packaged foods are full of hidden ingredients that the body has a hard time processing. Most of the time these foods are packed with refined sugars such as high-fructose corn syrup, sucrose, and aspartame. A lot of the microwavable dinners use enriched bleached flour, white rice, white pastas and not whole grains. Whole grains are the complex carbohydrates the body needs.

2. Avoid hydrogenated oils: Trans fat is created when manufacturers put oils through a chemical process known as hydrogenation. Hydrogenation increases the shelf life and flavor stability of oils and foods. They can be found in numerous packaged goods such as microwave popcorn, hamburger buns, animal crackers, cheesecake, muffins, donuts, cookies, pies, sweetened fruit juices to name a few.

3. Get natural sunlight: The sun is the source of energy for our plants to grow and indirectly for all humans. Sun gives us Vitamin D naturally, where when people use sun block it is preventing them from getting this vibrant light. According to Richard Hobday, MSc, PhD, people should welcome sunlight back into their lives as sunlight can be used to prevent and cure diseases as it has in the past, it can heal people. Sunlight helps the body heal wounds and injuries and overcome virtually any illness.

4. Incorporate physical activity: The body was designed to move. Why do people think they have legs and arms? People could have been easily created without these body parts if they were designed to sit in front of the TV all day. Take on some type of activity with movement to move the lymph fluid around. Mike Adams, the Health Ranger, says body movement “is an important function of your immune system that fights cancerous cells. If you refrain all body movement, you will hamper your body’s ability to fight off cancer, thereby further increasing your odds of being diagnosed with this chronic disease.”

5. Eat a plant based diet: As Hippocrates said, “Let food be thy medicine and medicine be thy food.” Fruits and vegetables give people the nutrients to be alive. There is no need for people to think they need to go vegetarian, but to have more plant based food on their plates. Most of the time people have 1/3 of vegetables on their plate which is not enough. Some fruits and vegetables that have cancer-fighting properties are blueberries, dark leafy greens, garlic, broccoli, cauliflower, sea vegetables and mushrooms.

©iStockphoto.com/Primary Pictures

School is back again. Here are 5 foods that parents can incorporate into their child’s daily diet and fun ideas to get the kids to enjoy the food.

1. Blueberries: This dark berry is rich in antioxidants, great source of fiber as well as Vitamin C. These berries are also known to help with brain health, prevention of diseases such as cancer and help relieve both diarrhea and constipation. Breakfast and snack idea: Pack a handful of berries or make a smoothie and put in a small glass container.

2. Kale: This famous leafy green known mostly for garnishing has an array of benefits. It is rich in Vitamin K, A, C, manganese, and a good source of calcium, potassium and iron. Kale is known to help with the proper function of the immune system and to help with lung health. Snack and Lunch idea: Make chips by cutting into small pieces and baking in the oven. Cut into thin ribbons with beets and walnuts and strawberry dressing for a nice sweet salad.

3. Nuts: Almonds provide an excellent source of manganese and Vitamin E. Walnuts are rich in omega 3 fatty acids. Both are known to help with reducing the risk of heart disease and protection against diabetes. Snack idea: Mix nuts, dried fruit (with no added sugars), pumpkin seeds and blend in food processor until coarsely chopped. Mix in a bowl with agave and roll into little balls and bake for 5-10 minutes.

4. Quinoa: This little grain is packed with protein. It is also a good source of magnesium, iron, copper and phosphorus. Quinoa is known as an endurance food, which gives energy. It is also known to help with tissue repair. Breakfast and Lunch idea: To jumpstart their day, start off with a sweet breakfast by mixing berries, nuts and honey with quinoa or make a tabouli for lunch.

5. Sweet vegetables: Carrots and sweet potatoes are an excellent source of Vitamin A and C. Since these delicious veggies are sweet they also help with the sweet tooth of ones child. Carrots are great to help with vision and sweet potatoes help reduce inflammation. Lunch idea: As a side dish to a sandwich add some sweet potato or carrot fries by cutting them like French fries and baking them in the oven with some black pepper or sea salt.

Bit of advice: No need to tell the kids the name of the foods just introduce them to the great taste.

Chocolate mousse made with tofu. Tastes the same.

A holistic approach is not solely based on nutrition, but on finding the connection between what people eat and how they feel. How they feel is the key to unlocking the root problem? A holistic health coach will work with the client in examining all aspects of their life from spirituality, career, relationships, food and more. Now some may be asking how does this relate to a person’s health? Think for a moment does the stress at their job or relationship cause them to over eat? Or is their something lacking from their life that is causing a lack of motivation to exercise? It is all connected to one’s health and overall wellbeing. Happy relationships, accomplished career, consistent physical activity, and positive thinking are all fundamental forms of nourishment as well as the food people consume.

Holistic Health Coach, Marianne Bridgeman

In this form of coaching, it is mostly viewed that no one diet works for everyone. Each person has their own individual nutritional needs that work for their unique body. People get so caught up with all the media, books and articles available that it gets so confusing. There is such an array of information from having this much calories to how to lose weight fast to no fat and so much more. Yet with all of this information available people are still suffering from high cholesterol, diabetes, obesity and chronic disease. It’s because it’s too general. A holistic health coach will be looking at what each person needs and figuring out what foods work best for them. Amazingly, they work on adding in foods rather than taking away. They don’t deprive or eliminate foods, but they work with the client to find a way to incorporate healthy choices gradually into a person’s current menu. Eventually, those less healthy eating habits naturally cease to exist.

Healthier version of fried rice made with brown rice.

Working with a holistic health coach is not about quick fixes, but about a lifestyle change that will help give each person the tools and strategies to living a healthy, sustainable and happy lifestyle without the deprivation. These coaches work with each person closely to help incorporate these healthy habits, which then become a natural part of their life like putting on a pair of jeans. There is an array of holistic health coaches out there that has their specific niche, but they all have one purpose and that is to help educate each client that is tired of the quick fixes and ready for a life change to a better and healthier person.