Dr. John Dempster, ND’s Post

The holidays are filled with joy, food, and celebration but they don't have to come with excesive extra weight. Here are 10 simple tips to prevent holiday excesive weight gain while still enjoying the season: 1️⃣ Eat mindfully: Slow down, savor each bite, and listen to your body's fullness cues. 2️⃣ Start smart: Fill half your plate with veggies and lean protein before adding anything else. 3️⃣ Stick to a routine: Keep your usual meal and snack schedule to avoid overindulging. 4️⃣ Ditch sugary drinks: Choose water, herbal tea, or sparkling water with lemon instead. 5️⃣ Stay active: Take a walk after meals or plan fun group activities that get you moving. 6️⃣ Portion control: Taste everything you want but in smaller portions to prevent overeating. 7️⃣ Plan splurges: Enjoy your favorite treats in moderation and balance them with healthier options. 8️⃣ Prioritize sleep: Rest up to avoid increased hunger and cravings caused by sleep deprivation. 9️⃣ Manage stress: Use relaxation techniques to avoid emotional eating during busy times. 🔟 Be consistent: Every small healthy choice adds up—stay focused on your goals! Enjoy the season, stay balanced, and prioritize your health! 🎅✨ 📍 Visit us: 1330 Pin Oak Rd., Katy, TX 77494 📞 Call us: (855) 455-0553 📧 Email: orders@strikerrx.com #HealthyHolidays #HolidayBalance #MindfulEating #WellnessTips #StayActive

Not feeling your best after all the holiday meals and celebrations? 🤔🎄 While the holidays only come once a year, you may have enjoyed some different foods, in larger portions than normal and that is OK. 👍🏻 Remember to go easy on yourself. Work to incorporate some simple strategies that will help your gut to calm down, including: 🍫 Reducing excess sweets, fatty and fried foods (these can irritate symptoms more so best to freeze/put them away or enjoy a small amount mindfully each day) 💤 Support your circadian rhythms - our digestive tract functions best when our circadian rhythms are in sync. Get morning sunlight, have regular daytime meals and practice a consistent sleep-wake schedule. It works! 🥦 Rather than skipping meals or fasting, eat nutrient-dense meals that support a healthy gut. If you were following low fodmap in the past, you can try resuming for a few days (but still focus on quality meals with whole foods, fruits, veggies, complex carbs) 🧘♀️ Move your body daily with low-moderate intensity movement such as walking, jogging, yoga, or pilates (whatever you enjoy - it will feel hard at first but you'll feel better after!) If you do high intensity, be sure to fuel well to support cortisol regulating. 💧 Drink plenty of water (preferably room temp, flat.. and if you can, filtered) to help clear out wastes and yes, promote GOOD quality BMs which is a key way our body “detoxifies”! Most importantly, give yourself grace. The holidays come once a year and you may have expected some gut changes to happen. Work on these strategies and if you want more strategies that you can put in place to help beat the bloat for good… … Grab my FREE Guide: Beat The Bloat Cheatsheet! 👇 🔥 https://lnkd.in/eMEpgkbP #ibsdietitian #guthealthdietitian #ibs #guthealthy #guthealth #healthygut #ibsdiet #registereddietitian #ibswarrior #irritablebowelsyndrome #guthealing #digestivehealth #digestivesupport

Winter Wellness for You and Your Family ❄️ As the chill sets in, it's easy to forget how much power the right habits can have in keeping us healthy. This winter, let's do more than just stay cozy—let's boost our immune systems and stay energized the natural way! Start your day with something simple but powerful—a warm cup of ginger tea or a turmeric shot. These small steps fuel your body and keep you feeling fresh. Add garlic to your meals—it’s an easy way to fight off those seasonal bugs. Plus, it’s great in soups, stews, and even roasted veggies. And don't forget the magic of raw honey—a little spoonful in your tea or on your toast adds a touch of sweetness and a ton of benefits. Sleep is the ultimate immune booster, so give yourself permission to wind down early and enjoy those long winter nights of rest. Finally, even when it's cold outside, make time to step out, breathe fresh air, and get your body moving. A short walk, a game outside, anything to get the blood flowing! These small habits add up to big changes, and they’re a loving way to keep your family healthy and happy this winter. 💛 #PoonammKasat #GutHealth #WinterWellness #HealthyFamily #NaturalImmunity #GarlicPower #TurmericBoost #HoneyBenefits #SleepIsKey #StayActive #FreshAirMatters #WinterVibes #HolisticHealth #SimpleWellness

🎉 𝗛𝗲𝗮𝗿𝘁 𝗛𝗲𝗮𝗹𝘁𝗵 𝗗𝘂𝗿𝗶𝗻𝗴 𝗙𝗲𝘀𝘁𝗶𝘃𝗶𝘁𝗶𝗲𝘀: 𝗦𝘁𝗿𝗶𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗣𝗲𝗿𝗳𝗲𝗰𝘁 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 ❤️ Festive seasons are a time to celebrate with loved ones, indulge in delicious treats, and make memories that last a lifetime. However, amidst all the joy and excitement, it’s essential not to overlook the importance of maintaining your health—especially your heart health. Indulging in festive goodies is part of the fun, but finding a balance between enjoyment and well-being is key. Here’s how you can savor the celebrations while staying on track: 🍴 1. 𝗧𝗵𝗲 𝗖𝗵𝗲𝗮𝘁 𝗗𝗮𝘆 𝗖𝗼𝗻𝘂𝗻𝗱𝗿𝘂𝗺 𝗘𝗻𝗷𝗼𝘆 𝗴𝘂𝗶𝗹𝘁-𝗳𝗿𝗲𝗲: Allow yourself to indulge in your favorite festive foods—but in moderation. A cheat meal is okay, but cheat days can take a toll. 𝗣𝗼𝗿𝘁𝗶𝗼𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹: Savor smaller portions of rich foods to enjoy the flavors without overloading on calories. 🥗 2. 𝗙𝘂𝗲𝗹 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆 𝗥𝗶𝗴𝗵𝘁 𝗟𝗼𝗮𝗱 𝘂𝗽 𝗼𝗻 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀: Pair festive treats with heart-healthy foods like fresh fruits, leafy greens, nuts, and whole grains. 𝗛𝘆𝗱𝗿𝗮𝘁𝗲 𝘄𝗶𝘀𝗲𝗹𝘆: Drink plenty of water to stay hydrated and limit sugary or alcoholic beverages. 🏃♀️ 3. 𝗞𝗲𝗲𝗽 𝗠𝗼𝘃𝗶𝗻𝗴 𝗔𝗰𝘁𝗶𝘃𝗲 𝗰𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗶𝗼𝗻𝘀: Incorporate fun activities like dancing, walking, or even a family sports game to burn off extra calories. 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 𝗶𝘀 𝗸𝗲𝘆: Stick to your exercise routine, even if it’s a quick 15-minute workout. ❤️ 4. 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗿𝘁 Pay attention to how you feel after meals. Heavy, fried, or sugary foods can cause discomfort or affect energy levels. 🎯 5. 𝗔 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗠𝗶𝗻𝗱𝘀𝗲𝘁 Remember, it’s not about perfection—it’s about balance. A few indulgences won’t derail your health as long as they’re balanced with mindful choices. Enjoy the festivities without compromising your health. Your heart deserves as much care and love as you give to your celebrations. 𝗧𝗵𝗶𝘀 𝗳𝗲𝘀𝘁𝗶𝘃𝗲 𝘀𝗲𝗮𝘀𝗼𝗻, 𝗰𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗲 𝘄𝗶𝘀𝗲𝗹𝘆 𝗮𝗻𝗱 𝘀𝘁𝗮𝘆 𝗵𝗲𝗮𝗿𝘁-𝗵𝗲𝗮𝗹𝘁𝗵𝘆! 🎊 #HeartHealth #FestiveWellness #BalancedLiving #HealthyCelebrations #MindfulIndulgence

Healthy Lifestyle Habits - Small Changes Small changes, BIG results! Up your well-being with these easy tips: Sip water all day (ditch sugary drinks!) Rainbow veggies & whole grains for energy Short walks & stretches at work! Aim for 7-8 hours of sleep & a calming bedtime routine Unplug before bed & take screen breaks What healthy habits are you rocking? Share below! 🌟 #WellnessWednesday #CommunityHealth #HealthyHabits

The holiday season may be over, but that doesn’t mean we should feel guilty about enjoying delicious foods. It's time to embrace balance, listen to our bodies, and focus on nourishing ourselves both physically and mentally! 🌱✨ 💡 𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗲𝗻𝗷𝗼𝘆 𝘆𝗼𝘂𝗿 𝗺𝗲𝗮𝗹𝘀 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗴𝘂𝗶𝗹𝘁: 1️⃣ 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗘𝗮𝘁𝗶𝗻𝗴: Slow down and savor each bite. When we eat with awareness, we’re more in tune with our body’s needs. 2️⃣ Stay Hydrated: Water is your best friend. Drink plenty of water to support digestion and feel energized! 3️⃣ 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝗬𝗼𝘂𝗿 𝗣𝗹𝗮𝘁𝗲: Fill up on fiber-rich veggies, lean proteins, and healthy fats to feel satisfied and nourished. 4️⃣ 𝗗𝗼𝗻’𝘁 𝗕𝗲 𝗛𝗮𝗿𝗱 𝗼𝗻 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳: Holidays are about joy, not guilt. Let go of perfection and aim for progress, not restriction! 5️⃣ 𝗠𝗼𝘃𝗲 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆: Get back into your fitness routine and enjoy the process of moving without focusing on the number on the scale. Remember, it’s all about creating a sustainable, healthy relationship with food and your body! 💚 💥 𝗝𝗼𝗶𝗻 𝗼𝘂𝗿 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 for more tips on how to keep the momentum going after the holidays and make healthy choices that align with your goals! 👊 #PostHolidayRecovery #MindfulEating #HealthyChoices #EatWithoutGuilt #FitnessJourney #BalanceNotRestriction #AptitudeDS #Wellness #NourishYourBody #HealthyLiving #MindfulLiving #FitnessMotivation #SelfCare #ProgressNotPerfection

Are you feeling the pressure of the holidays? Between shopping, cooking, social events and family time, it's easy to let healthy habits slide. But with a few simple strategies, you can enjoy the festive season without sacrificing your wellbeing. ●Prioritise sleep. Aim for 7 hours of shut-eye per night to keep your metabolism running smoothly and your stress levels in check12. ●Manage stress. Practice mindfulness, delegate tasks, and set realistic expectations to avoid feeling overwhelmed34. ●Make healthy food choices. Bring a nutritious dish to potlucks, fill your plate with veggies first, and enjoy treats in moderation567. ●Stay active. Incorporate interval training into your routine to boost your metabolism and burn calories8. ●Don't forget your eye health. The holidays are a busy time, but it's important to schedule an eye exam to ensure your eyes are healthy9. Remember: The holidays are a time to enjoy yourself! By making small changes to your routine, you can stay healthy and happy throughout the season. #holidayhealth #wellnesstips #stressmanagement #healthylifestyle

The yuletide season is a time of joy, celebration, and indulgence, but it doesn't have to derail your healthy lifestyle journey. Here's how to stay on track: 1. Be Mindful of Festive Feasts Enjoy the treats, but practice portion control. Opt for more veggies, lean proteins, and fiber-rich meals. Limit sugary and overly processed foods, but don’t deprive yourself—balance is key! 2. Stay Active Despite the Festivities Even with a busy schedule, make time for workouts. Short, high-intensity sessions can be as effective as longer routines. Take advantage of family gatherings by organizing fun activities like group walks or games. 3. Hydrate and Rest Drink plenty of water, especially if indulging in rich or salty foods. Also, ensure you get enough rest; fatigue can lead to unhealthy cravings. 4. Plan Ahead Prepare healthier versions of your favorite holiday dishes. If attending events, eat a light, healthy snack beforehand to avoid overeating. 5. Make Fitness Fun Incorporate the festive spirit into your routine—dance to holiday music, take brisk walks in the cool weather, or try a winter sport. This season, let your celebrations be joyful and nourishing! Commit to starting the New Year strong by maintaining a healthy balance throughout. Your body and mind will thank you! Remember I'm rooting for your healthy lifestyle #classicsports #healthtlifestyle

At the beginning of this year, my neighbour embarked on a weight loss journey, and I was delighted to support her by monitoring her weight and Body Mass Index (BMI) and creating a personalized meal plan. During a recent visit, she told me she wanted to fully enjoy the festive treats and reset her health goals in the new year. This pause in our routine reminded me of an important lesson: we don't have to wait until 2025 to set healthy goals. The choices we make today shape our well-being tomorrow. Here are some tips to maintain balance during the holidays: 1. Savour in Moderation: Enjoy the delicious holiday meals, but practice moderation. Listen to your body, savour each bite, and recognise when you’re full. Mindful eating allows you to enjoy your favourite holiday treats without compromising your health or weight management goals. 2. Stay Active: Incorporate physical activities into your day, such as a post-meal walk or dancing to your favourite tunes. Movement not only aids digestion but also reduces stress. 3. Hydrate and Rest: Drink plenty of water and prioritise good sleep. Proper hydration and rest are essential for overall health and help regulate appetite. 4. Focus on Balance: Pair indulgent treats with nutrient-rich foods like vegetables and lean proteins. Be mindful of portion sizes to ensure you get the best of both worlds. Moderation promotes a balanced approach, integrating a variety of nutrient-dense foods while steering clear of overindulgence. Remember, staying healthy requires effort and intentionality, even during the holidays. By making mindful choices, we can enjoy the festive season without compromising our well-being. Stay safe, take care, and embrace the balance! P.S.: Thank you for your unwavering support, kind feedback, comments, reactions, and reposts. Your encouragement means the world to me. God bless you all! ❤️❤️❤️