NSU Newsroom
SharkBytes
Horizons
This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
It’s all about BALANCE!
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
After the Thanksgiving feast and the hectic chaos of Black Friday shopping, it’s time to take a minute and reflect on your November holiday food choices and make plans for the upcoming month. Instead of considering December as just a blowout month: eating whatever, whenever you want, and putting exercise plans on the back burner, consider the word: Balance. Balance is defined as a state of equilibrium, mental steadiness or emotional stability; habit of calm behavior. Now doesn’t that sound appealing?
Considering your daily intake, start the day with breakfast and include a lean protein source. This will get you off to a good start and set the mood for the day. Take your lunch to work. Include a lean protein source (chicken/turkey breast, fish, tofu), a whole grain (brown rice, whole grain bread, quinoa), two vegetables (spinach, tomatoes), and a fresh fruit (apple, banana, strawberries). If this seems like too much to eat at once, save part of it for your afternoon snack. Drink plenty of water throughout the day.
If you are holiday shopping after work, plan ahead by having a satisfying snack prior to going to the mall where there are numerous, unhealthy temptations. Good choices are: almonds, pumpkin seeds, pistachios, walnuts, and dried fruit. A typical serving is ¼ cup. Drink a full 8 oz. of water with your snack.
Try to plan ahead for holiday parties by eating small amounts throughout the day. Many times people skip meals to “save” calories and this usually backfires because they arrive at the event extremely hungry. Eat a protein rich snack prior to the party and you will be less likely to overeat and more likely to make wiser food choices.
This is one of the best times of year to continue with your exercise program even if it is a modified version. Exercise reduces stress and is also fueled by the extra calories that may be consumed due to holiday eating. It will all balance out.
Enjoy your holidays with family and friends and remember the word: Balance.