Soon a Holiday is coming and let all prepare for it
Let’s start with super healthy tip: Rest up the night before a
holiday feast by getting at least seven hours of sleep.
A recent study found that after a short night’s sleep adults ate
about an extra
300 calories and tended to choose higher-fat, higher-calorie foods.
When women lack sleep they may feel less full after eating,
while men tend to have an increased appetite. By getting your
good night sleep you will save calories and make healthier choices.
The holidays are a time to enjoy friends, family and food. And,
contrary to popular belief, you can have all three without putting
on the extra pounds!
On average, Americans gain approximately one to two pounds during
the holiday season. While this weight gain isn't dramatic,
research shows it tends to stick and accumulate over the years. Luckily,
those pounds can be avoided through mindful eating in moderation
and a few simple strategies.
In preparation for a big holiday party or feast, do not skip meals
throughout the day as this may result in overeating. It is especially
important to have breakfast, as research shows that those who
eat this important morning meal tend to consume
fewer calories throughout the day.
Include lots of fiber in your diet by eating fruits, vegetables
and whole grains. Fiber-rich foods are high in volume and will
satisfy hunger, but are lower in calories.
Holiday meals tend to be large, buffet-style and include second and
third helpings. While one might not eat an entire cake, a common
mistake is eating large portions of foods that are perceived as healthy.
It's important to include nutrient-rich foods in your diet, but
also remember that these foods have calories as well and should
be eaten in moderation. Using this approach at the holiday dinner
table will allow you to maintain a healthful
eating plan — one that can also include dessert.
There are many strategies to help you avoid overeating. Using a
smaller plate, for instance, allows you to put less food on your
plate and encourages proper portion sizes.
Also, start by filling your plate with vegetables and salad before
going to the entrees and desserts. Eating a salad before your
meal can help you eat fewer calories overall.
Eat slowly and savor every bite, and before you go back for
seconds wait 10 minutes to see if you really are still hungry.
Finally, after dinner, get some physical activity. This is a great time
to go for a walk and catch up with family members, or play catch or
a game of basketball with the kids.
Happy cooking,
Chef Alejandra Burdiles
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