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It is hard to believe but the holidays will soon be upon us. This will imply family gatherings, holiday parties and typically overindulging in food and alcohol. On average, Americans acquire 5 pounds during the holidays due to over indulging. This weight acquire is called holiday weight creep and despite our best intentions to lose it many Americans never do.
I recently had the opportunity to ask Dr. Keith Kantor, a leading nutritionist and author of the book, “What Matters: leadership values that just might save America“, a few questions about holiday weight creep and what we can do to avoid it this an. below are his suggestions on how to have a healthy holiday season and foods that can be served that won’t add holiday weight to the waistline.
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Why do Americans acquire weight during the Holidays?
It is simple, Americans common acquire what we call the “seasonal 7 pounds” between Halloween and new Year’s Day because there is an abundance of unhealthy foods loaded with sugar and unhealthy fats along with our schedules being booked with school activities, parties, shopping, and exercise drops down on the priority list.
How can we avoid the holiday weight creep? stay active, even if you cannot devote the same amount of time to exercise as you typically do outside of the holiday season, try to still remain active throughout the day. purchase an activity monitor like the “fitbit” and objective to get 10,000 steps in per day. rather than devoting separate time to exercise, counting steps can be done at the mall while holiday shopping, walking much more at work, cleaning at home or on your lunch hour at work. Also, try to stick to a balanced meals consisting of protein, non-starchy vegetables and heart healthy fats. avoid the “counting calorie trap” don’t substitute a cookie for a healthy salad because they are equal in calories. just because foods are equal in calories does not imply your metabolism will process the foods the same. You may develop a sugar addiction and suffer from insulin spikes and drops, causing you to crave much more sugar than normal, resulting in unwanted weight gain. getting sufficient protein, fats and at least 5 servings of fruits and vegetables per day with an occasional holiday treat will guarantee your metabolism does not get damaged.
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Also, don’t forget to take your supplements, if your body is deficient in nutrients due to a change in your diet, then it could result in excessive cravings, inflammation and weight gain. A high quality multi-vitamin and omega 3 fish oil ought to be consumed daily. If you have a hard time with sugar cravings, a chromium supplement taken an hour or so before a party or get together can also help decrease cravings, due to its powerful role with insulin in the body.
What are some foods that Americans can delight in during the holidays that will not add to their waistlines? All foods can be modified into a healthier version. A healthy version of a holiday meal includes roasted turkey, sweet potatoes, and a variety of roasted vegetables. try to use real unprocessed ingredients, avoid refined flours and white sugar. If you are into baking sweet holiday treats, choose healthier versions of your favorite recipes. There are several recipes that use almond flour, coconut oil, dark chocolate chips, etc. instead of the conventional fattening ingredients.
If your family wants you to cook the conventional recipes then try to give away the remaining leftovers so you will not be eating heavy foods several days after the meal, this will cause unwanted weight gain, one “off” meal will not.
Do you have any easy healthy dishes that can be served during the holidays which will help us to avoid the weight gain? Roasted your meats with fresh herbs, which is the best way to maintain flavor without adding excess fat and calories. instead of candied yams try making a sweet potato mash with stevia or honey and cinnamon.
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Instead of conventional white potatoes try a cauliflower mash.
RECIPE: 4 c cauliflower florets2 Tbs. organic butter1 oz. half and half, or sour cream or plain GReek Yogurt1 Pinch de sare1 Pinch de piper negru1 Pinch de usturoi Powder1 TBS. Articiaj Vol Brânza mărunțită face 4 porții conombele cu aburi până când se adaugă moale la procesorul alimentar și adaugă alte ingrediente la aromă.
Care sunt alte sugestii esențiale de nutriție pe care ar trebui să le amintim în timpul sărbătorilor? Evitați să începeți un plan de nutriție rigid în perioada de sărbători, acest lucru poate deveni deprimant și, de obicei, duce la un sentiment de eșec dacă renunțați la tratamente de vacanță la birou, la petrecerile școlii sau de vacanță ale copilului. Un obiectiv sensibil este să încercați să vă mențineți greutatea în perioada vacanței. încântați -vă în timp cu cei dragi, începeți noi tradiții active cu familia, în loc să conduceți pentru a vă uita la luminile de cartier, pentru a vă plimba cu bicicletele (vremea permisă, desigur), mergeți la un labirint local de porumb sau livadă etc.
Link către această postare: Cum să rămâi în formă în timpul sărbătorilor
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