Balance Archives - StonehengeHealth.com

As the holiday season approaches, so does the abundance of festive feasts and indulgent treats. Amidst the array of tempting dishes, finding a balance between eating what your body needs and savoring what you want becomes a thoughtful endeavor. In this essay, we explore the philosophy of harmonizing nutritional needs with culinary desires during the holidays and offer practical tips for achieving a sense of balance and well-being.

The Philosophy of Balance

Friends around the table. Woman handing a friend a gift.

The essence of balanced eating during the holidays lies in acknowledging and respecting the dual aspects of nourishment – the nutritional requirements of your body and the enjoyment derived from savoring indulgent, celebratory foods. This philosophy embraces both sides of the spectrum, recognizing that food is not merely fuel but also a source of pleasure, cultural connection, and celebration.

Eating What You Need

Healthy bowl with quinoa, avocado, and other vegetables. Balanced meal concept.

Prioritizing your body’s needs involves consuming a well-rounded, nutrient-dense diet. This includes ample servings of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foundational elements provide essential vitamins, minerals, and energy to support overall health and well-being. During the holidays, be sure to fuel up with nutritious eats first, so your body is primed and ready to rock the night away! 🌟

Adding What You Want

Christmas Sugar Cookies santa claus and Snowman marshmallow pops traditional sweet treats for the winter holidays

The concept of adding what you want to eat during the holidays emphasizes the importance of enjoyment and celebration in the culinary experience. Indulging in favorite holiday treats, traditional family recipes, and festive delights contributes to the joy and cultural significance of the season. Giving yourself guilt-free space for holiday treats, not only adds a dash of fun but also builds a happy, healthy connection with food, turning your holiday experience into something truly special. 🎉

7 Tips for Achieving Balance

Snowman porridge oatmeal breakfast , Fun Christmas food

1. Mindful Eating

Brain made out of fruits and vegetables isolated on white background

Mindful eating fosters awareness of hunger and fullness. Pay attention to the flavors and textures of each bite. This approach encourages a greater connection to the eating experience, helping you make informed choices about when to eat and when to savor a treat.

2. Listen to Your Body

Tune in to your body’s signals of hunger and fullness. Eat when you’re hungry, and stop when you’re satisfied. Avoid the mindset of strict portion control, and allow yourself the flexibility to enjoy holiday foods without feeling compelled to overindulge.

3. Prioritize Nutrient-Dense Foods

attributes of nutrient dense foods infographics

Build your meals around nutrient-dense foods that provide essential vitamins and minerals which support your body’s nutritional requirements and contribute to overall well-being.

4. Stay Hydrated

Close up portrait of one senior woman with short hair happy smile positive emotion copy space standing at home indoor gray white hair hold glass of water

Make sure to sip on plenty of water throughout the day—it helps with digestion, keeps your energy levels up, and does wonders for your overall health. Plus, staying hydrated can even help you manage your appetite and avoid overeating.

5. Plan and Prioritize

Hands of unrecognizable woman setting table with a cake

Plan your holiday meals and prioritize the dishes that hold special meaning or bring the most joy. This intentional approach allows you to savor what truly matters to you without feeling compelled to indulge in everything. Make conscious choices about which foods align with your personal preferences and cultural traditions. Take a moment to really savor each bite and enjoy those amazing flavors.

6. Avoid Food Guilt

Healthy dessert idea - edible kiwi pomegranate Christmas tree

Release any feelings of guilt associated with holiday eating. Guilt can overshadow the enjoyment of festive foods and create a negative relationship with eating. Instead, focus on the positive aspects of the holiday experience, including connection, celebration, and the joy of sharing meals with loved ones.

Achieving harmony between nutritional needs and culinary desires during the holidays revolves around mindfulness, intentionality, and a holistic well-being approach. Prioritizing nutrient-dense foods alongside occasional indulgences fosters a positive food relationship, enhancing the holiday season’s joy. For a delightful twist, consider making Strawberry Santa treats—a perfect addition to create lasting memories and a fulfilling holiday experience for all.

Strawberry Santas

Ingredients:

– 16 ounce package fresh strawberries, washed

– 8 ounces cream cheese, softened

– 5 tablespoons powdered sugar

– 1 teaspoon vanilla extract

– chocolate sprinkles or morsels

Directions:

1. Place a strawberry on a cutting board and remove the stem to create a flat base.

2. Slice 1/3 up from the tip of the strawberry to create the “hat”.

3. Combine softened cream cheese, powdered sugar, and vanilla. Mix until the consistency becomes thick.

4. Transfer the frosting into a zip bag or piping bag, snipping off one corner.

5. Apply the frosting onto the strawberry base, place the strawberry “hat” on top, and squeeze additional mixture over the hat.

6. Create the “buttons” on the front by dipping a toothpick into the frosting mixture.

7. Decorate Santa’s eyes using chocolate morsels or sprinkles.

8. Store in the refrigerator for up to 3 days. Enjoy!

Nutrition:

Makes 1 treat | Per Serving: 67 calories, 4g fat, 5g carbohydrates, 4g sugar, fiber 9.2g

Holiday Wellness

Now, here’s the big question…

How do you savor your holiday feasts without guilt? As the holiday season approaches, taking care of your well-being becomes a top priority.

Amid the festivities, consider a crucial supplement like Stonehenge Health’s Dynamic Biotics, a blend of diverse probiotics offering a wide range of benefits, particularly for your digestive and immune health.*

Savor the season with confidence!

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Maintaining an active lifestyle can become increasingly challenging as we age, underscoring its importance. Your balance is one overlooked key factor that can either support or hinder this goal.

Understanding Balance: The Art of Stability and Harmony

Concept of harmony and balance. Balance stones against the sea. Rock zen in the form of scales

Physically, balance is the ability to distribute your body weight evenly, ensuring that you can hold yourself upright without swaying or toppling over. Balance is a physical act and the art of maintaining stability and harmony within your body. The seamless coordination between your muscles, senses, and mind allows you to stand tall, walk confidently, and move gracefully.

Sensory perception, including vision, hearing, and body awareness, plays a vital role in balance. Your brain processes these inputs, helping you to adjust your movements and respond to environmental changes. The strength in your core muscles acts as the anchor, keeping you steady as you navigate the world around you.

Numerous factors have the potential to lead to a reduction in your balance. Leading a sedentary lifestyle can result in muscle atrophy and reduced coordination, increasing the risk of falls. Additionally, natural muscle loss, known as sarcopenia, occurs as we age, impacting our ability to support our body weight and stay stable.

Changes in sensory perception, including vision, hearing, and body awareness (proprioception), can hinder your ability to adapt to your surroundings. It’s essential to be aware that certain medications can cause dizziness or affect your sense of balance, highlighting the importance of understanding potential side effects.

Finally, chronic conditions like osteoarthritis, neuropathy, and vestibular disorders can significantly affect your balance, emphasizing the need to address this critical aspect of well-being as we age.

The encouraging news is that you can enhance and sustain your balance with a dedicated emphasis on strengthening your core.

Understanding the Core’s Role in Balance

Happy athletic group training on a sunny day

Your body’s core encompasses a complex network of muscles, including the abdominal muscles (like the rectus abdominis and obliques) and the lower back, hips, and pelvis muscles. These muscles work together to provide stability and support to the spine and pelvis, allowing us to stand, walk, and engage in various activities with control and grace. Here’s why a strong core is crucial for maintaining balance as you age:

1. Postural Support

Mature man with poor and good posture on grey background

A strong core helps you maintain an upright posture, reducing the risk of falls and promoting proper spinal alignment.

2. Stability During Movement

Nature, hiking and happy senior friends bonding, talking and laughing at comic joke in forest. Happiness, fun and group of elderly people trekking together for health, wellness and exercise in woods.

Your core stabilizes your spine and pelvis during movement, ensuring you can walk, bend, and reach with confidence.

3. Fall Prevention

Senior couple traveling. Walking up stairs

A strong core gives you better control over your body, making it easier to recover from trips or stumbles and decreasing the likelihood of falls.

Now that we’ve established the importance of core strength for balance let’s explore practical ways to strengthen your core safely.

5 Effective and Low-Risk Core-Strengthening Exercises

1. Seated Knee Extensions

cartoon image of woman doing seated leg extension exercise

Sit in a sturdy chair with your back straight. Extend one leg straight out before you, hold it for a few seconds, and lower it. Alternate between legs to strengthen your lower abdominal muscles.

2. Standing Leg Raises

cartoon image of woman doing standing eg raises

Stand behind a sturdy chair or countertop for support. Lift one leg straight out to the side, hold for a few seconds, and lower it. Switch to the other leg to improve hip and core stability.

3. Marching in Place

cartoon image of woman marching in place

While standing or holding onto a chair, lift your knees one at a time as if you were marching in place. This movement activates your lower abdominal muscles and enhances balance.

4. Wall Planks

Face the wall and position your hands at shoulder height against it. Step back until your body is at a slight angle. Hold this position while engaging your core muscles. This gentle version of the traditional plank reduces pressure on the wrists and shoulders.

5. Seated Torso Twists

cartoon image of woman doing seated torso twists

Sit in a chair with your feet flat on the floor. Twist your torso to one side, holding onto the backrest for support, and then twist to the other side. This exercise engages your obliques and improves spinal mobility.

Support Your Daily Workout Routine with Stonehenge Health Dynamic Turmeric

stonehenge health dynamic turmeric supplement

To enhance your daily exercise regimen, consider adding Stonehenge Health Dynamic Turmeric. This remarkable supplement contains a potent 1,650mg of Turmeric Powder and Curcumin Complex, Ginger Root Extract, and BioPerine® for optimized absorption and joint health support.*

Turmeric, a time-honored antioxidant, perfectly complements your healthy lifestyle choices. Incorporating Dynamic Turmeric into your routine can support joint comfort and improve your body’s ability to move freely and gracefully.*

Maintaining balance is the key to preserving your mobility and independence as you age, and a strong core is your pathway to achieving this goal. By incorporating core-strengthening exercises into your daily routine, paying attention to proper form, and embracing balance-enhancing activities, you can empower yourself to live a vibrant and active life for years to come. Remember that your journey toward better balance begins with small, consistent steps, and the benefits you’ll reap are well worth the effort.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Tag: Balance

Balance in Holiday Eating: Nourishing Needs While Savoring Wants

5 Effective and Low-Risk Core-Strengthening Exercises to Maintain Your Balance