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| Site Locations | |
Boardwalk Building, Skin Technology
1110 Cottonwood Lane, Suite L200
Irving, Texas 75038 |
| Kathryn Fink, MS, RD, CSSD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
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"There's always room for ice cream and chocolate!"
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Happy Holidays!
| December 2010 |
Hello! 
It is hard to believe that we are nearing the end of 2010 and about to embark upon a new year. It is time to reflect and celebrate our accomplishments. Enjoy the holidays, put the past behind and begin anew.
Healthy Regards,
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
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Holiday Tips
Tips to help you focus and stay balanced during the holidays.
- Bring brightly colored fruits and vegetables to parties and gatherings. This way you will be assured you still have nutrient rich foods offerings and fiber rich foods to complement a few treats you may choose.
- Decide you will eat one small plate worth of treats.
- Do not "SAVE" up your food and intake for the end of the day, otherwise you will feel deprived and end up overeating the items at the gathering.
- Focus on getting plenty of water.
- Limit your alcohol intake. Not only does this give you more room to eat nutrient rich foods, but helps you feel better in the morning, does not slow you down or dehydrate you.
- Be selective in your choices, only choose those items you really want to eat.
- Make sure to make time to get some activities to move your body, such as dancing, walking or some active video games such as Wii Fit with the family. Many make the mistake of getting caught up in the hustle and bustle of the holidays and do not take time to stay active. This can make the body more prone to aches, pains and stillness, as well as it does not give you the great opportunity of stress relief.
Follow the 80/20 rule. If 80% of the time you're doing the right thing - eating a nutrient-rich diet and being physically active - you can afford the occasional indulgence.
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Intuitive Eater's Holiday Bill of Rights
As a Certified Intuitive Eating Counselor I am aware of the difficulties many people face emotionally & physically this time of year. Consider your Intuitive Eating Bill of Rights as we enter the holiday season...
Intuitive Eater's Holiday Bill of Rights*
What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It's hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat.Consider your Intuitive Eating Bill of Rights, as we enter the holiday season, to help you foster inner peace with food, mind and body.- Your have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.
- You have the right to enjoy second servings without apology.
- You have the right to honor your fullness, even if that means saying "no thank you" to dessert or a second helping of food.
- It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.
- You have the right to say, "No thank you," without explanation, when offered more food.
- You have the right to stick to your original answer of "no", even if you are asked multiple times. Just calmly and politely repeat "No thank you, really."
- You have the right to eat pumpkin pie for breakfast.
Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family.*Tribole, Evelyn & Resch, Elyse. "Intuitive Eater's Bill of Rights." Creating a Healthy Relationship with Food, Mind & Body. Evelyn Tribole, MS, MD & Elyse Resch, MS, RD, FADA. 2010. Intuitive Eating. 5 Dec. 2010. http://www.intuitiveeating.org/content/intuitive-eaters-holiday-bill-rights
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Another Reason NOT to Diet
A new research study confirming why I believe in the lifestyle approach to improved health...
A new research study released in the December 1st issue of the Journal of Neuroscience conducted on mice put on a diet just came out that showed elevated levels of a stress hormone and depression-like behavior shown with calorie restriction. This study is suggesting dieting itself induces mood changes just by being on a diet. The authors found that several genes involved in regulating stress and eating had changed. In addition, after going off the diet, they were more prone to eating on high fat foods.
While this was conducted on mice and will need to be studied on humans, it reinforces previous research studies showing dieting leads to weight gain and increased eating. I do not believe in diets but work on lifestyle changes that are realistic, practical and help to improve your health. This research is yet another reason confirming why I believe in the lifestyle approach.
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New Client Discount
Special discount this month for new client
Do you have any money left in flex spending or your health care savings dollars that you have not spent for the year? My services are covered under most plans. Schedule an appointment this month and get a start on your improved, realistic healthy body. Special discount for new clients of 20% off services until the end of the month.
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Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
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