How to behave during the holidays
Publicado el noviembre 20 2019
The end of the year is approaching and the number of social events is increasing… And you do not know how to stay in line, stay on a diet, and prevent any "pecking" from taking a toll on your routine.
Pay attention, because at Unbrokenshop, we tell you everything. We give you the details so you can properly navigate the foods and fats that are found at the end of the year parties. Pay attention to each word!
November and December are months characterized by festive activities, and they are highly anticipated by many people. However, it is also a troubling time for diets and routines. Incorporating permanent healthy habits is a good way to take care of the body and improve our quality of life.
If we have events in which we are going to be exposed to foods high in sugars and fats, it is useful to increase the physical activity a little to spend the additional calories that are consumed. Going to the gym and increasing your lifting weight and repetitions is enough to make up for the extra calories, also you could incorporate walking, biking, etc.
Tips for behaving at holiday parties
My personal tips:
1- Before I eat, I always get a glass of water right before. Then, I always start to eat the salad, saving the proteins and carbohydrates for last.
2- I always make one meal, one time, on one plate. I make my plate complete with salad, proteins, carbohydrates, and dessert. That way, I eat one meal then immediately have a desert. After the sweet, maybe a coffee, then I don’t eat any more food.These tricks work for me, and I hope they could help you as well.
When it comes to preventing indigestion, it is advised to avoid over-elaborate foods with a lot of seasonings and creams, as well as excess alcoholic beverages. Instead, a good idea is to add more fruits, especially those of red or bluish color. Plums, cherries, raspberries, and blueberries work great.
These types of fruit are rich in anthocyanins, natural antioxidants that prevent the accumulation of fats in the internal walls of the arteries. Grapes are another fruit that protects the heart from hypercholesterolemia, high triglycerides, and high blood pressure.
Another suggestion is to increase the consumption of salads since they provide phytosterols, vitamins, and minerals that help reduce cholesterol. Their effects are even better if we consume them raw.
Some vegetables rich in phytosterols are cabbage, broccoli, and cauliflower. Garlic can be used as a salt replacement seasoning. These vegetables, together with the onion, have sulfur compounds that improve circulation and cardiovascular activity.
Recommendations for the holiday parties
If you are going to consume meats, the ideal is to opt for cuts with less fat, otherwise known as lean. Chicken, pork, or fish (especially salmon, tuna, mackerel, and trout) are the best allies to reduce bad cholesterol and increase the good cholesterol since they all contain Omega 3.
When making preparations at home, it is suggested to replace milk with skim milk and use good quality oils such as extra olive oil. These oils have unsaturated fats that increase the good cholesterol and lower the bad cholesterol, in addition to having natural antioxidants like vitamin E.
To give a final touch to each dish, dry fruits such as nuts, almonds, hazelnuts, and pistachios are a great alternative because they provide mono-unsaturated fats and antioxidants.
The best way to maintain control and stay on track during these holidays is to consult a registered dietician and your gym coach to be sure what the best options for you are.
What do you think about the holidays? Happy holidays to you all!