Treat Yourself to Healthy Eating and Exercise Etiquette:

1. You Are What You Eat: Make it a habit to eat a healthy meal, pack healthy snacks to stay satiated.  Having a small meal or nutritious snack (the size of your palm) every two to three hours will make you less inclined to stuff yourself.  Anything tastes good when you’re starving.

2. Be the Change you Want to See: As a guest or host, prepare a healthy appetizer, side, or main dish.

3. Make a Portion Rule: Try a small bit of everything and go back only for the things that are truly exceptional.

4. Less Is More: Overwhelming fullness that comes from overeating can be debilitating. Enjoy what you’re eating this holiday season by consciously savoring every bite and leave space in your pants to move afterward.

5. Timing Is Everything: Try to shift the conversation and gatherings away from the food. The longer you stay in eating mode, the greater the temptation is to eat more of what’s on the table.  Consuming things your body doesn’t need can be dangerous.

6. Practice Logic: Only keep or take leftovers to feed you and/or your family for a few days, particularly if the leftovers are highly caloric, high fat, or processed.

7. Be Wise: Don’t make too much and you won’t have to fight temptation. The simple rule: Consider how many people are expected to eat.  Prepare enough to satisfy with a little for leftovers the next day.

8. Don’t Be Too Strict: After all, life is but a dream, so don’t be afraid to of an occasional splurge, it happens to even the most practiced and dedicated Nutriatians. Healthy eating is about the long term.  Healthy moderation and balance are our goals.  When you have a little treat; enjoy!

9. It’s the Heart That Matters: Add physical activity in any way you can, every day that you can.  Start small and aim to get your heart rate up for at least 30 minutes every day.  Don’t stop there either.  Get professional support from a trainer, friend, or group.  Keep your most fundamental muscle functioning to its fullest!

Modified From: To Your Health
November 2011 (Vol. 05, Issue 11)