STAYING FIT AND HEALTHY DURING THE HOLIDAYS

With the holidays coming up, the highlight for many people during this season is gathering with family and friends and enjoying favorite holiday treats. Here are some tips that will help you enjoy your holidays to the fullest while not increasing your waistline.

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MAKING AND KEEPING NEW YEARS RESOLUTIONS

Only 8 percent of individuals achieved their resolutions in 2016, according to Statistic Brain. This is likely due to most people having unrealistic expectations about the speed, ease and consequences of the resolutions they make. People attempting self-change rarely succeed the first time; most need five or six attempts, according to a paper published in American Psychologist by Janet Polivy and Peter Herman. The authors suggest false hope syndrome is the cause for failure.

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HEALTHY HOLIDAY OPTIONS

The holidays are a wonderful time to gather with family and friends to celebrate. These celebrations often consist of many delicious treats and hardy meals. You can still maintain a healthy diet with a little thought and planning in advance. Research from a recent Web-based survey found 18 percent of people feel they cannot eat healthily during the holidays because they don’t want to miss out on their favorite foods. You can still eat the foods you enjoy this season, just in moderation.

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3. Legumes

All kinds of legumes, such as black-eyed peas, lima beans, kidney beans and peanuts, contain zinc, an essential trace mineral found in high concentration in the eyes. Zinc may help protect your eyes from the damaging effects of light. Other foods with plenty of zinc include poultry, lean red meat, oysters and fortified cereals.


4. Citrus fruits

According to scientists, the eyes need significant levels of vitamin C to function properly as well as antioxidants that can prevent or delay AMD and cataracts. Citrus fruits such as oranges, grapefruit, lemons and tangerines are good sources of vitamin C, an antioxidant critical to eye health. Other fruits such as peaches, tomatoes, red peppers and strawberries are also good sources of vitamin c.


5. Fish

According to some studies, diets rich in omega-3 fatty acid from cold-water fish such as tuna, sardines and halibut reduce the risk of developing eye disease later

A diet rich in fruits, vegetables and whole grains and low in fat can benefit your eyes. Data from the Centers for Disease Control and Prevention reveal 87 percent of Americans are not meeting vegetable intake recommendations and 76 percent are not eating the recommended amounts of fruits.


If you want to protect your vision, you need to eat more healthy foods. Some of these include:


1. Leafy green vegetables

Vegetables such as spinach, collards, turnip greens, romaine lettuce and kale are high in zeaxanthin and lutein, two nutrients found in the healthy eye that reduce the risk of cataracts and age-related macular degeneration (AMD). Your body cannot make zeaxanthin, so you must get it from your diet. According to recent research, once you heat spinach, the lutein and zeaxanthin are damaged and will not perform as well in protecting your vision, so try eating it raw in a salad.


2. Whole grains

A diet containing foods with a low glycemic index (GI) can also help reduce your risk for AMD. Swap refined carbo- hydrates for brown rice, quinoa, whole oats and whole-wheat bread and pasta. The zinc, vitamin E and niacin found in whole grains also help promote overall eye health.

5 FOODS FOR HEALTHY EYES

HARLEENA SINGH

Harleena Singh is a professional freelance writer with a background in teaching and education. She has a keen interest in food and health related issues and can be approached through her website freelancewriter.co. Checkout her blog and network with her on Google+, Twitter, and Facebook.

more articles by harleena singh

in life. These fish are good sources of DHA, a fatty acid found in the retina. Low levels of DHA have been linked to dry-eye syndrome, says Jimmy Lee, M.D., director of refractive surgery at Montefiore Medical Center in New York City. If you don’t eat seafood, you can use fish oil supplements. A 2010 study from John Hopkins found people who had a diet high in omega-3 fatty acid were much less likely to develop AMD. Nuts such as walnuts, almonds and pistachios also contain omega-3 fatty acids and vitamin E that boost your eye health. A diet with lots of trans fat can contribute to macular degeneration by interfering with omega-3 fats in the body. Trans fat is found in many processed and baked goods, such as margarine, shortening, fried foods such as French fries and fried chicken, doughnuts, cookies, pastries and crackers. For your eyes’ health, try to avoid or cut down on these foods as much as possible.


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