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Education

  • Four Common Causes of Back Pain (and How to Prevent Them)

    Posted on February 16, 2018 by Core Products

    By Brian Acton

    painBack pain is a common reason for doctor visits and one of the biggest causes of disability worldwide. But many of the top causes of back pain are avoidable. Knowing the common causes of back pain (and how to prevent them) can keep your back healthy and pain-free.

    Here are four top causes of back pain, and how to prevent them.

    1. Weekend Injuries

    If you lead a sedentary lifestyle most of the time, it’s easy to injure yourself playing with your kids or at a pickup basketball game on the weekend. You can also injure your back doing yard work, cleaning out the garage, or with any other activity you don’t often perform - especially if you’re usually idle.

    To prevent back injury, you should make your body accustomed to exercise (the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity each week). You can also stretch and strengthen your core using back strengthening exercises, which condition your muscles to support your spine and withstand stress. Regular exercise will help your body better resist injury.

    1. Improper Lifting Technique

    Whether you’re taking out the trash or hauling boxes around at work, improper lifting technique can cause injury and back pain. Using your back to carry a heavy load puts too much stress on your muscles and spine.

    Lift heavy objects close to your body, bending your knees and setting your legs apart. Make sure to engage your abdominal and leg muscles as you lift. When you’re walking and carrying, turn your entire body when you need to change direction. Twisting to the side can cause injury.

    1. Excessive Sitting

    The negative effects of a sedentary lifestyle are well documented and common in the age of the office job. Sitting too much puts stress on the muscles and discs in your back and neck. It also can lead to hip flexor tightness and reduced blood flow to your glutes, which help support your spine.

    You should get up from the couch or office chair on a regular basis to get some exercise. This will help your back and combat the other negative effects of prolonged sitting. You can up a periodic reminder to get up and exercise.

    1. Bad Posture 

    Good posture promotes spinal stability and strength. But when you slouch or stoop, you could be setting yourself up for back pain.

    You should be standing straight and tall, with your shoulders back. Your feet should be set about shoulder width apart, with your weight balanced on the balls of your feet. When sitting down, you should be sitting up straight with your feet resting flat on the floor in front of you. The top of your head should be pointed toward the ceiling, with your shoulders relaxed.

     

    Sources:
    https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817
    https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
    https://www.spine-health.com/wellness/exercise/back-strengthening-exercises
    https://www.spineuniverse.com/wellness/ergonomics/sitting-disease-its-impact-your-spine


    This post was posted in Education

  • Six Tips for Choosing a Travel Pillow

    Posted on February 7, 2018 by Core Products

    By Brian Acton

    travelTravel pillows are an important accessory for any trip, but they’re frequently overlooked. Too often, you may find yourself frantically digging through your closet or stopping at the airport convenience shop when you realize you need one.

    But choosing the wrong pillow can lead to poor sleep, neck pain, or back pain. Picking the right travel pillow requires some thought and consideration.

    Here are six tips for choosing the right travel pillow.

    1. Define Your Needs

    If you want a pillow to use as you sleep on the plane, train, or in the car, a neck pillow is probably the right choice. But if you need a pillow for bed (hotels in particular have notoriously flat, unsupportive pillows) you’ll want a portable pillow that recreates how you sleep at home. The right pillow for you depends on your specific needs.

    1. Use a Trusted Brand

    Ideally, the pillow you use in your bed at home is comfortable and provides proper support to your head and neck. If you already have a brand of pillow you’re very happy with, you should check out that brand’s travel pillow products. There’s no guarantee you’ll love their travel pillow as much as their normal pillow, but at least you’ll be working with a brand that has a proven track record.

    1. Choose a Pillow You Can Wash

    Traveling can be rough on your things. Choose a pillow with simple, easy washing instructions so you can give it a good cleaning when you get back from your trip.

    1. Choose the Right Material

    Pillows come in all types of materials, but the most common options are foam and fiber. Foam pillows are firm and contour to the shape of your body, adjusting as you move during sleep. On the downside, foam pillows tend to retain heat and can get hot as you sleep.

    Fiber pillows emulate down pillows, are often quite comfortable, and sleep cooler than foam pillows. However, they don’t contour to your body as well as foam.

    Pay attention to the pillow’s material and pick the option that’s right for you.

    1. Do Your Research 

    Know any frequent travelers? Get their opinions on the best pillows to buy. The Internet is also full of reviews for most pillow brands. If you’re really stuck, try some pillows out in the store.

    1. Check the Return Policy

    It’s hard to gauge the quality and effectiveness of a pillow online or in the store. Make sure to pick a pillow with a solid return policy, as you’ll likely need some road testing to determine if it’s the right pillow for you. If you decide it’s not the best fit, you’ll be able to return it without any hassle.


    This post was posted in Education

  • Eight Tips for Fighting Winter Illness

    Posted on January 30, 2018 by Core Products

    By Brian Acton

    sickDuring the winter months, you’re much more vulnerable to catching a cold or the flu. There are a few reasons people are more vulnerable to these illnesses when it’s cold out; possible causes include more time spent indoors in close proximity others and a seasonally weakened immune system. But no matter the cause, there are things you can do to naturally boost your immune system or avoid viruses.

    Here are eight tips for fighting winter illness.

    1. Get Your Flu Vaccine

    Ideally, you should get your flu vaccine by the end of October, before the flu really starts to spread. But if you haven’t been vaccinated this season, you can still benefit from a vaccine in January or later. It may take up to two weeks for antibodies to develop as a response, so get your flu shot as soon as you can.

    1. Get Your Vitamin D

    Vitamin D helps regulate your blood pressure, reduces the risk of diabetes and arthritis, and bolsters your immune system. But during the colder months, people tend to stay inside, and lose out on the primary supplier of Vitamin D - directly exposing the skin to sunlight. A Vitamin D deficiency may develop, but you can keep your levels up by taking an over the counter Vitamin D supplement.

    1. Get Your Rest

    Not getting enough sleep is linked to a long list of physical and mental issues, including a weakened immune system. Even mild sleep deprivation leaves you more vulnerable to viruses and respiratory illnesses. Getting at least seven hours of sleep will leave you more prepared to resist illness.

    1. Eat a Balanced Diet

    A balanced diet that includes protein, vegetables, fruits, and omega-3 fatty acids can help keep your immune system running smoothly. A diet that’s with too many much sugar, fat, or empty calories can leave your immune system depleted. Make sure you’re eating a balanced diet.

    1. Exercise

    Regular exercise can help you feel great and increase your immunity to certain illnesses. Of course, exercise also bestows a huge variety of other physical and psychological benefits.

    A moderate, consistent exercise routine is the best bet for most people. Avoid overdoing it, as you could injure yourself or even increase your risk of illness.

    1. Wash Your Hands

    One of the most common vehicles for spreading germs are everyday objects in common spaces – doorknobs, computer keyboards, elevator buttons, and more. If you touch something that’s covered in germs, and then touch your mouth or nose, you can get infected. The best way to avoid germs is to wash your hands regular and thoroughly, with soap, for at least 20 seconds at a time.

    1. Reduce Stress

    Chronic stress can take a psychological and physical toll, and even suppress the cells you use to fight off infection. If you live under constant stress, you’re putting your health at risk. Try to take steps to remove some stress from your life.

    1. Stop Smoking and Drinking

    There is evidence that smoking and drinking weakens your immune system, making you more likely to get sick. If you drink or smoke, you should try to give up these habits – at least for the winter months. Of course, it’s advisable to give up smoking altogether and only drink in moderation.

     

    Sources:
    https://www.cdc.gov/flu/protect/keyfacts.htm
    https://medlineplus.gov/ency/article/007165.htm
    https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health#1
    https://www.webmd.com/sleep-disorders/features/immune-system-lack-of-sleep#1


    This post was posted in Education

  • Seven Ways to Get Exercise When It’s Cold Out

    Posted on January 26, 2018 by Core Products

    By Brian Acton

    swimmingIf the great outdoors is your favorite venue for getting exercise, cold winter weather can put a real damper on your workout routine. Cold temperatures can make it unpleasant to exercise outside; throw in snow, ice, or freezing rain, and an outdoor workout could be dangerous.

    Nevertheless, you need to get regular exercise to stay healthy. Luckily, you don’t have to go into hibernation all winter. Instead, you can move your workout indoors.

    Here are seven ways to get exercise indoors when the weather gets cold.

    1. Join a Gym

    Gyms aren’t for everyone. But they stock a wide range of exercise equipment, have perks such as showers and fitness classes, and even offer a way to get out and make friends.

    If you only need a place to work out until the spring, you could sign up for a month-to-month membership and cancel once the weather warms up.

    1. Join an Indoor Pool

    If you have a local indoor community pool, now is the perfect time to become a member. Indoor pools can provide blessed relief when you’re craving a dip in the middle of winter. Plus, swimming is a low-impact cardio exercise that is easy on your joints and muscles.

    1. Fire Up an At-Home Workout

    There are plenty of home workout DVDs and programs that range in intensity, goals, and price. Whether you’re looking to boost your heart rate or shred your abs, there’s an at-home workout product for you. Even YouTube is full of free workout tutorials and videos. All you need is a screen, some content, and the willingness to hit “Play.”

    Of course, do your research before you buy a workout program. They aren’t all created equal.

    1. Indoor Classes and Recreation

    There are plenty of indoor workout classes you can take to shake off the winter blues. Cycling, kickboxing, and boot camp classes are a few of the popular ways to get an indoor workout in a community setting.

    Other creative indoor ways to break a sweat include racquetball, indoor rock climbing courses, and even laser tag.

    1. Get an Exercise Machine

    If you don’t mind the expense, an indoor exercise machine could be a good permanent addition to your home. Rowing machines, treadmills, and stationary bikes allow you to get a great workout without leaving the house.

    If you want a full workout experience, check out our guide on building a home gym.

    1. Create Your Own Routine

    Even if you don’t want to buy exercise equipment, you can create your own workout routine at home. Lunges, planks, pushups, and squats can make up an intense workout routine that requires no extra equipment. You can even use stairs to recreate the Stairmaster experience.

    1. Clean

    If you want to multitask, cleaning is a good way to get moving. Cleaning activities can range from light exercise like sweeping to hard labor like reorganizing a cluttered garage. You’ll be simultaneously burning calories and improving your home.


    This post was posted in Education

  • Eight Tips for Establishing a Consistent Exercise Routine

    Posted on January 17, 2018 by Core Products

    By Brian Acton

    exerciseA new year is the perfect time to commit to a new exercise routine. But if you aren’t accustomed to consistent physical activity, you may have trouble starting or sticking with a fitness regimen. To commit to a long-term exercise routine, you’ll need to plan effectively, establish good habits, and stay engaged.

    Here are eight tips for establishing a consistent exercise routine.

    1. Establish Your Goals

    Many times, people set nebulous goals, such as “get in better shape” or “be more active.” But no matter what you want to accomplish, your odds of success are better if you have specific goals, such as:

    • I want to run a 5K in July
    • I want to lose 10 pounds this year
    • I want to exercise four times a week

    Clearly defined goals will help you set up an action plan to achieve them.

    1. Do Your Research

    Once you have goals in mind, you need to determine how you’re going to reach them. Depending on your knowledge of fitness and exercise, you might want to do some online research or reading to develop a fitness routine. You may even need to talk to a professional, such as a personal trainer, to help you design an exercise program. If you need to join a gym or get some equipment to prepare, now’s the time to start that prep work.

    1. Create a Routine

    Once you know what you need to do, you should write down your exercise routine and use it as your action plan. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity every week. You could use that as a start point, or use your own guidelines. Make sure to write down the specific exercise(s), the amount of time they’ll require, and when you can do them.

    1. Set Aside Time

    Now that you have a routine in place, you need to find time to follow it. Make sure to block off time on your calendar – otherwise, it’s too easy to procrastinate or forget about your commitment. Whether you need a paper calendar on your fridge or calendar reminders on your smartphone, make sure you’ve logged time to set aside for exercise.

    If you’re short on time, replace longer workout sections with short bursts of exercise.

    1. Start Slow

    If you’re just starting (or getting back into) exercise, you should avoid overexerting yourself. Start slow – for example, with light weights or a short walk - before increasing intensity. Over time, you can gradually increase the difficulty of your workout. While starting an exercise routine should be challenging, it shouldn’t put you at risk of injury.

    1. Switch It Up

    Doing the same exercise day in and day out can get boring. Once you’ve been exercising for a few weeks or months, start working in some new activities to challenge yourself. If you usually jog, try swimming or biking. Different activities can help you stay engaged.

    1. Take Breaks

    Whether you’re a couch potato or a seasoned athlete, the body needs rest. Make sure to work in rest periods (perhaps a rest day) into your routines so your body and muscles can recover. Make sure to stretch!

    1. Track Your Progress

    Whether you’re trying to lift heavier or run a 5K, track your progress. At times, you may fall short of your goals - but if you’re exercising consistently, you should see gradual progress. Making progress will help keep you motivated to keep going!

    Sources:
    https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916


    This post was posted in Education

  • Nine Ways to Make Your Work Lunches Healthier

    Posted on January 11, 2018 by Core Products

    By Brian Acton

    healthylunchCommitting to a healthy diet can be challenging, especially when you have a busy work schedule. When you’re swimming in deadlines, emails, or client requests, it often seems easier to scarf down a quick, calorie-laden meal and get back to work.

    But with a little planning, you can easily maintain a more balanced diet, even when you’ve got work to do. Here are nine ways to make your work lunches a little healthier.

    1. Pack Your Lunch

    If you go out for lunch regularly, it might be time to substitute a packed lunch a few days a week. When you dine out, it’s much more tempting to order something decadent on the menu. When you pack a healthy lunch ahead of time, you’re more likely to stick with that option. Try to increase the amount of lunches you bring from home.

    1. Eat at Healthy Establishments

    When you do go out for lunch, try to frequent restaurants with a focus on healthy food (or at least, more than one healthy option on the menu). When you visit restaurants with a focus on fattening food, you’re more likely to order a meal you’ll regret later. You might want to steer clear of fast food joints altogether.

    1. Plan Your Meals

    Planning your lunches ahead of time takes a little extra work, but can make a huge difference for the quality of your meals. By planning out lunches and picking up supplies on your days off, you can more easily stick to a healthy plan.

    1. Cook Ahead

    As you plan your meals for the week, you might want to choose meals that can be prepped ahead of time. If you can prepare your work week’s lunches ahead of time, you’ll be able to grab your lunch from the fridge each morning before you head out the door.

    1. Substitute Fruit and Vegetables

    If you want to remove an unhealthy element of your lunch - such as a bag of chips or a candy bar - don’t just eliminate it if you’ll still be left hungry. Replace it with a healthy substitute such as fruits or vegetables, which can be just as filling but much healthier.

    1. Make Use of Leftovers

    Whenever you cook a delicious and healthy dinner, try to make enough to save for lunch. Boxing up leftovers for tomorrow’s lunch is dead simple.

    1. Find New Recipes

    If you’re fatigued by the same lunch day in and day out, it might be time to think outside the box. Eating healthy doesn’t have to be boring, or even labor intensive. Cookbooks and websites are full of ideas for delicious, simple, healthy meals. Pinterest is a great place to start.

    1. Bring Snacks

    If you feel ravenous by lunchtime, you should try bringing a few healthy snacks to get you through the morning. A few nutritious snacks will keep you energized and prevent you from pigging out at lunch.

    1. Get Some Exercise

    If you spend a lot of time sitting at your desk, your lunch is the perfect opportunity to get in some exercise. Use your lunch break to take a walk around the block or your workplace. You’ll burn off a few calories and give yourself a refreshing break.

    Sources:
    https://www.positivehealthwellness.com/diet-nutrition/step-step-guide-prepare-filling-healthy-meal-plan/
    https://www.positivehealthwellness.com/diet-nutrition/one-guide-healthy-office-lunch-packs/


    This post was posted in Education

  • How to Make Healthy New Year’s Resolutions You Can Stick With

    Posted on December 27, 2017 by Core Products

    By Brian Acton

    runningIf you plan on making a newfound commitment to your health in the New Year, your intentions are good. But making a resolution is much easier than going through with it - according to U.S. News, 80% of New Year’s resolutions fail by February.

    New Year’s resolutions often require lifestyle changes, which can be tough to manage even with the best of intentions. Here are a few ways you can increase your chances of sticking with your healthy New Year’s resolutions.

    1. Be Realistic

    You should only make resolutions you can realistically keep, with modest initial goals. For example, if your goal is to lose weight, you should concentrate on small lifestyle changes instead of radical body transformation. Otherwise, you run the risk of becoming discouraged or overwhelmed when progress is slow.

    It’s best to concentrate on one lifestyle change at a time. It will be hard to reduce stress, quit smoking, and lose weight simultaneously!

    1. Set Measurable Goals

    You should set well defined, measurable goals that are achievable. For example, instead of resolving simply to lose weight, you could resolve to lose five pounds by summertime. If you have no defined measurements of success, it will be more difficult to stick with your resolution.

    1. Make a Plan

    A game plan will help you stay on track. Once you’ve defined your goals, identify the specific actions you must take to achieve them. Do research to determine the best path toward success. As you approach the New Year, make sure you’re ready - if you need specific products, or must set up a schedule on your calendar, act now. That way you have no reasons to procrastinate in January.

    1. Know Your Obstacles

    The path to self-improvement is fraught with temptations and triggers. Certain people, places, or scenarios will tempt you to fall back into bad habits. Maybe cold weather discourages you from exercising, or maybe you like to have a cigarette when you’re driving. Identify your obstacles, and come up with a plan to deal with them when they arise.

    1. Get Others Involved

    When you share your plans with friends and family, you may feel more accountable to stick with your resolutions. You can encourage supportive people in your life to follow up with you on your progress. If you have someone who is on the same journey, establish periodic check-ins so you can discuss your challenges and revel in your victories. It will be much easier than going alone.

    1. Don’t Let Setbacks Derail Your Plans

    Failure happens. If you eat too much pizza, smoke a cigarette, or skip a day at the gym, you should accept that setback and move on. Instead of beating yourself up too much, take your failure in stride, learn from it, and keep moving toward your goals.

    In Closing

    Health-related resolutions take many forms. You might want to manage a health condition better, get more exercise, lose weight, or eat a balanced diet. No matter what your resolution is, the same resolution building blocks will help you stick to your guns. Use this advice to work toward a better you in 2018.

    Sources:
    https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail


    This post was posted in Education

  • Signs Your Pillow Just Isn’t Getting the Job Done

    Posted on December 5, 2017 by Core Products

    By Brian Acton

    pillowjobYour pillow can directly affect your ability to get a good night’s sleep. Great pillows provide proper support and promote sleep quality, which is important to your overall physical and psychological health.

    But a low quality or poorly maintained pillow can prevent you from getting the rest you need. Here are six signs your pillow just isn’t getting the job done.

    1. You’re Experiencing Pain

    Pain is the number one indicator that your pillow isn’t performing. Neck pain, stiffness, and even headaches can all result from improper pillow support.

    Ideally, pillows should provide support that maintains proper spinal alignment. Pillows that keep your head elevated too high or too low may lead you to bend your neck at an unnatural angle as you sleep. This can cause short-term stiffness and even lead to chronic pain.

    1. It Doesn’t Bounce Back

    If you have a memory foam pillow, it should pop back into shape once you remove your head. If you have a fiber or other type of pillow, you should be able to fluff it back into its original shape. If your pillow is sagging and depressed in the middle and won’t snap back, it might be time for a replacement.

    1. You’re too Hot

    Memory foam pillows tend to retain heat, causing you to sweat and feel uncomfortable. If your pillow feels too hot (especially during the hotter months of the year), you might want to switch to a fiber alternative.

    1. It Hasn’t Been Washed Recently

    Over time, pillows collect dead skin cells, sweat, and fungi, attracting dust mites to feed on your pillow’s contents. It’s more than a little disturbing, but it can also cause a bad reaction in the approximately 20 million people with dust mite allergies.

    1. You’re Tossing and Turning

    There are many reasons you could be tossing and turning all night, but your pillow is one possible culprit. If you find yourself constantly waking or shifting in your sleep, you may want to evaluate your pillow.

    1. You’re Uncomfortable

    It’s a pillow’s job to make you feel comfortable enough to sleep. If you feel uncomfortable - because you’re itchy, too hot, or not getting enough support - your pillow isn’t doing its job and you should find a replacement.

    In Closing

    There are a number of reasons your pillow may be failing you. It could be too old, in need of a deep cleaning, or it might just not be a good fit. No matter the reason, picking the right pillow will help you get the sleep you need to function every day. For help picking a pillow, check out our guide to choosing foam or fiber pillows. 

    Sources:

    http://asthmaandallergies.org/asthma-allergies/dust-mite-allergy/
    https://www.coreproducts.com/blog/2017/05/11/dont-neglect-your-pillows-for-a-deep-spring-cleaning/
    https://www.coreproducts.com/blog/2016/04/15/how-to-choose-the-right-pillow-foam-vs-fiber/


    This post was posted in Education

  • 6 Ways to Fight Cold Weather Joint Pain

    Posted on November 27, 2017 by Core Products

    By Brian Acton

    jointpainCold weather can be a real drag for people with joint pain and/or arthritis, as cooler temperatures have long been associated with increased pain. Several studies have confirmed this phenomenon, although there is no scientific consensus on why it occurs.

    One prevailing theory is that a sudden change in barometric pressure can cause tendons, muscles, and bones to expand or contract. Another theory suggests that in colder weather, the areas surrounding joints receive less blood flow.

    No matter the cause, there are things you can do to fight the effects of cold weather on your joints. Here are six:

    1. Keep Moving

    During winter, many people are less likely to get exercise due to cold weather. But regular activity is important to fight off joint pain in the long run. A lack of exercise can weaken the muscles surrounding your joints, resulting in greater pain.

    It is crucial to keep moving in the winter. If it’s too cold outside, you can always find a way to exercise indoors. The key is not to turn into a couch potato as you wait for spring.

    1. Dress for the Weather

    Warm clothing can help to guard your body and joints from cold weather. Gloves, scarves, a warm coat, and long johns can help you stay warm and fight off joint pain. It can also help to put on several layers whenever you venture outside, and simply remove one or two when you get indoors.

    1. Apply Heat

    If your joint pain is exacerbated by cold weather, applying heat is a temporary solution. You can apply heat to your joints in many different ways: taking a warm bath, visiting an indoor heated pool, or applying heated hot and cold packs to the affected area.

    1. Get Your Vitamin D

    Some studies have shown a correlation between a Vitamin D deficiency and increased pain sensitivity, particularly among those with osteoarthritis in the knee. In winter, you may be getting less exposure to sunlight, the primary natural supplier of Vitamin D. If you aren’t spending much time outside, you can take Vitamin D supplements to get your recommended daily dose.

    1. Guard Against Injury

    Winter weather comes with an increased risk of injury. Icy walkways and driveways could cause a fall. Shoveling snow can lead to overexertion, and branches loaded with ice can become an overhead threat. Be vigilant against increased winter risks. Pick shoes with good treads, treat your icy walkways, look out for icy branches, and avoid overworking yourself as you shovel snow.

    1. Get a Massage

    Massages can help relieve arthritis pain, especially when the pain is coming from muscles surrounding your joints. Regular massages have been shown to reduce arthritis related pain and stiffness. Treating yourself to a regular massage appointment could be just what you need to get through the winter.

    Sources:

    http://blog.arthritis.org/living-with-arthritis/weather-arthritis-pain/
    https://www.ncbi.nlm.nih.gov/pubmed/26399462
    https://www.self.com/story/why-joints-hurt-more-cold-winter-weather
    https://www.spine-health.com/blog/relationship-between-chronic-pain-and-inactivity-disuse-syndrome
    https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/


    This post was posted in Education

  • 8 Tips to Avoid Overeating At Holiday Meals

    Posted on November 20, 2017 by Core Products

    By Brian Acton

    foodThe holidays are frequently a time of excess, especially when it comes to meals with friends and family. When there’s an abundance of lovingly prepared food available, it’s easy to overeat.

    But overeating can be very unhealthy, and also lead to guilt if you’re particularly conscious of your diet. Luckily, there are ways to partake without pigging out. Here are eight tips to avoid overeating at holiday meals.

    1. Don’t Skip Breakfast

    One popular strategy is to skip breakfast or lunch when you’re eating a big meal later, forgoing some calories. But this can backfire in several ways. First, you’re essentially giving yourself permission to overeat ahead of time. Second, by the time you do eat you’ll feel famished and wind up eating too much. And third, if your blood sugar drops too low, you’ll end up craving sugar (hello, pumpkin pie!).

    1. Don’t Fill Up on Appetizers

    Many holiday parties feature appetizers to tide you over until the main event. But snacks are addictive, and it’s hard to stop diving in once you start. Even if you fill up on appetizers, you’re still likely to eat a main course and dessert, which can lead to overeating and regret. So try to avoid, or limit, the snacks you eat before the main course.

    1. Balance Your Sides

    You should balance your side dishes, choosing both healthy and indulgent options. Instead of loading up on potatoes and getting a smidge of salad, try to stick to equal portions. Healthy side dishes, such as fruits and vegetables, provide balance to everything else on your plate.

    1. Eat Slowly

    Whenever you eat a rich, decadent holiday meal, you should give your brain time to catch up to your stomach. It can take up to 20 minutes for your brain to send the signal that you’re full. That’s enough time to finish your plate and go back for seconds, and before you know it you’ll feel bloated and overstuffed. Make sure to pace yourself as you eat, savoring the food as you go. This will give your brain enough time to tell you when you’ve had enough.

    1. Drink Water

    Water can help with digestion and nutrient absorption. It can also help you avoid overeating. When you take breaks between bites to hydrate yourself, you will eat slower and fill up faster.

    1. Pick One Dessert

    Sure, all those desserts look tempting, but you don’t need to sample every single one. Pick the dessert that looks most tantalizing, and get yourself one serving.

    1. Go Easy on the Liquid Calories

    Sodas, beer, wine, and cocktails are packed with calories and/or sugar. It’s a party, so feel free to partake in a beverage, but don’t overdo it.

    1. Get Some Exercise

    Even if you do overindulge yourself, exercise can help you undo some of the damage. Find time to fit exercise in before or after your holiday meal. You’ll burn off some calories and reduce any guilt you feel after overeating. You might want to check for any local community events, such as Thanksgiving Turkey Trots, that will help you burn off your meal with friends and neighbors. 

    Sources

    https://foodandhealth.com/side-dishes-balanced-eating/
    https://www.huffingtonpost.com/entry/skipping-meals-before thanksgiving_us_5835d993e4b01ba68ac3e679
    https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1


    This post was posted in Education

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  7. 10