How to Eat During the Holidays
Have you ever stood on a scale at the end of the holiday season and wondered how the extra pounds crept on? It’s no secret that a sugar cookie here, a slice of pie there, and a few glasses of eggnog in between can lead to a few pounds gained. When you’re surrounded by holiday goodies, how can you resist? Luckily, there are a few ways you can protect your waistline this holiday season without completely cutting out your favorite treats.
out. Before you head out to a party, eat a snack chock-full of complex carbohydrates, proteins, and unsaturated fats. Apple slices with peanut butter work, as well as lean meats and cheeses. If you’re headed to the grocery store, eating a filling snack before you go will make you less likely to impulsively scoop up those sugary cookies and pastries in the bakery.
DRINK RESPONSIBLY (AND JUDICIOUSLY)
BE CHOOSY
When you see a regular buffet of your favorite holiday treats, don’t immediately start scarfing down everything that looks remotely tasty and sweet. First, scope out the food — without a plate — so you won’t be tempted to start eating without really looking. Then, find the treats that are your absolute favorites and choose one or two of them to eat. You don’t have to give up sweets during the holidays; instead, eat with discretion.
If you drink alcohol, keep in mind that each drink will probably be somewhere between 150–225 calories. A glass of eggnog can have as many as 500 calories. Alcohol decreases your self-control when you’re eating, while also increasing your appetite. Make sure that if you’re drinking, you’re not doing so on an empty stomach. And to decrease the number of high-calorie drinks that you consume, drink a glass of water in between alcoholic beverages. The holidays are a minefield for any healthy diet. But with the right tools, you can ensure that by Jan. 2, your waistline won’t be worse for wear.
DON’T GO HUNGRY
To ensure that you don’t overeat at a party or buy junk food that you don’t need when shopping, eat a healthy snack before going
The Sweet Truth
SUGAR CAN BE DANGEROUS, BUT YOU CAN ENJOY IT!
Sweet treats are abundant during the holiday season, but calendar events are not solely to blame for sugar’s grip on the U.S. Tomato sauces, bread, pasta, and other seemingly savory foods also have loads of added sugars, and today, the average citizen eats about 270 calories’ worth of sugar each day — about 70 calories higher than the recommended amount. This excessive amount of sugar is doing more than tightening our clothes and rotting our teeth. Consuming high levels of sugar creates higher levels of dopamine, a neurotransmitter that influences our excitement and satisfaction. Sounds great, right? It’s actually very dangerous. The more dopamine your brain creates, the more it craves. The same science has been used to explain addiction, which means sugar may be turning on an addictive state in the brain. However, not all sugar does this. The natural — and healthy — amounts of sugar found in fruits and vegetables do not stimulate as much dopamine as cookies or cakes.
increased insulin production, which could lead to Type 2 diabetes and kidney damage. Perhaps the most immediate symptom that comes with excessive sugar intake is joint pain. Sugar stimulates inflammation, which can cause joint pain and stiffness. Some studies suggest sugar could also increase the risk of rheumatoid arthritis. So, how do you avoid the minefield of sugar this holiday season? The trick is that you don’t! In fact, Dr. Sladic believes sticking to a diet around the holidays is pointless. Creating limits on what you can eat during the holidays can create a binge, which could be worse for your body than a slice of pie or a cookie or two. The truth is that it’s okay to indulge for a few weeks out of the year. Enjoy yourself, and if you can, opt for healthier options. When you follow an intermittent fasting schedule, you have a tool that gives you the freedom to enjoy food. For example, eat between 10 a.m.–6 p.m., 12–6 p.m., or 2–6 p.m. and rotate those windows. For help creating a nutrition plan that will help you meet your goals, schedule a free phone consultation at 877-861-5927. Your weight loss journey is attainable, even in a world consumed by sugar.
Excess sugar consumption has also been linked to blemished skin, fat buildup in the liver, clogged arteries, increased blood pressure, and
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