Healthy eating requires you to become both educated and smart about what a healthy food actually is. Being smart in terms of food habits isn’t all about learning to counting calories, calculating fat or studying labels.
Eating healthy requires quite a bit of freedom. You might eat too much or not enough to be nutritious. However, you should always eat nutritious food to keep your body and your brain healthy enough.
Healthy eating is all about having a balanced diet and moderate eating habits, consisting of healthy meals at least three times per day. Healthy eaters always have different types of foods to meet up their daily nutrient requirements, not limiting themselves to one specific food type.
Healthy eating also inculcates the values in life, the positive way of life and increases the decision making abilities. Eating healthy food keeps you energetic throughout the day. Once you have habituated the healthy eating habits, you will be physically fit and mentally strong throughout your life. Eating a balanced and healthy diet is an art which is the need of the generation as some one is dying of malnutrition, or, on the other hand, some one is dying of obesity, diabetes and other sort of diseases.
Showing posts with label Diet and Nutrition. Show all posts
Showing posts with label Diet and Nutrition. Show all posts
Thursday, February 28, 2008
Tuesday, February 19, 2008
Healthy Eating Advice
Take more of B vitamins. It will be found in lean meat, fish, and poultry, fruit, vegetables and fortified soy products. Intake food that is high in fibre content. Dried beans and peas and fruits and vegetables are good for health. Eat plenty of the brain building fats including foods such as cold water fish. Vegetables oils are other rich sources of fatty acids. Choose them often. Take vegetables and fruits including those that are dark green, red, orange, and purple. Keep a healthy weight by eating a variety of low fat, high-fibre foods. The key is eating healthy along with portion control.
Friday, February 15, 2008
Healthy Eating
Here are five of the best smart eating habits:
1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.
Here are some ways to incorporate all five strategies into your routine.
Family Meals
Family meals are a comforting habit for all. It should be taken care that diet includes fruits, vegetables, and grains, less of unhealthy foods. Also less likely to smoke or drink alcohol. And try these strategies: Allow your teen to invite a friend to dinner, Involve your teen in meal planning and preparation. Keep mealtime calm and congenial. Strive for nutritious food and a time when everyone can be there.
Stocking Up on Healthy Foods
See to that you have fruits and vegetables into the daily routine, Limit other low-nutrient snacks, bound sugary drinks, Serve lean meats and other good sources of protein, Choose whole-grain breads and cereals so kids get more fiber.
Don’t Battle Over Food
A better strategy is to give kids some control, but to also limit the kind of foods available at home. Parents control which foods are available to the child, both at mealtime and between meals. Keep a schedule of meals, Establish a predictable schedule of meals and snacks.
1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.
Here are some ways to incorporate all five strategies into your routine.
Family Meals
Family meals are a comforting habit for all. It should be taken care that diet includes fruits, vegetables, and grains, less of unhealthy foods. Also less likely to smoke or drink alcohol. And try these strategies: Allow your teen to invite a friend to dinner, Involve your teen in meal planning and preparation. Keep mealtime calm and congenial. Strive for nutritious food and a time when everyone can be there.
Stocking Up on Healthy Foods
See to that you have fruits and vegetables into the daily routine, Limit other low-nutrient snacks, bound sugary drinks, Serve lean meats and other good sources of protein, Choose whole-grain breads and cereals so kids get more fiber.
Don’t Battle Over Food
A better strategy is to give kids some control, but to also limit the kind of foods available at home. Parents control which foods are available to the child, both at mealtime and between meals. Keep a schedule of meals, Establish a predictable schedule of meals and snacks.
Friday, February 8, 2008
Wanna see a Drastic change in your body within a week: Try this tips
During the first seven days you must abstain from all alcohol.
You must drink 10 glasses of water each day
Day One First day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day, especially watermelon and a loupe. Avoid taking bananas.
Day Two Eat all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast.
Day Three A mixture of fruits and vegetables of your choice. No bananas yet. No potatoes today.
Day Four Today you will eat as many as eight bananas and drink three glasses of milk. Also take the special soup which may be eaten in limited quantities.
Day Five Eat beef and tomatoes. Combine this with six whole tomatoes. Take much of water.
Day Six Eat an unlimited amount of beef and vegetables.
Day Seven Take brown rice, fruit juices and all the vegetables you care to consume.
How and Why It Works
Day One This day only source of nutrition is fresh or canned fruits. Fruits provide everything for the body.
Day Two Carbohydrates gives energy and balance to the body.
Day Three The system is now prepared to start burning excess pounds.
Day Four Bananas, milk and soup sound the strangest and least desirable. Also you will notice a definite loss of desire for sweets.
Day Five Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system.
Day Six This day your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.
Day Seven This day you have your system under control.
You must drink 10 glasses of water each day
Day One First day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day, especially watermelon and a loupe. Avoid taking bananas.
Day Two Eat all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast.
Day Three A mixture of fruits and vegetables of your choice. No bananas yet. No potatoes today.
Day Four Today you will eat as many as eight bananas and drink three glasses of milk. Also take the special soup which may be eaten in limited quantities.
Day Five Eat beef and tomatoes. Combine this with six whole tomatoes. Take much of water.
Day Six Eat an unlimited amount of beef and vegetables.
Day Seven Take brown rice, fruit juices and all the vegetables you care to consume.
How and Why It Works
Day One This day only source of nutrition is fresh or canned fruits. Fruits provide everything for the body.
Day Two Carbohydrates gives energy and balance to the body.
Day Three The system is now prepared to start burning excess pounds.
Day Four Bananas, milk and soup sound the strangest and least desirable. Also you will notice a definite loss of desire for sweets.
Day Five Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system.
Day Six This day your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.
Day Seven This day you have your system under control.
Protein & Meal Planning
Sample Calorie Meal Plan
3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk)
Breakfast: 1 protein
2 fat
Total Carbohydrates: 52 grams
3 1/2 carbohydrate (2 bread/starch, 1fruit, 2 vegetable)
Lunch: 2 protein
1 fat
Total Carbohydrates: 45-55 grams
6 carbohydrate (4 bread/starch, 1 fruit, 1/2 milk, 1 vegetable)
Dinner: 3 protein
2 fat
Total Carbohydrates: about 80-85 grams
Afternoon or Evening Snack: 2 1/2 carbohydrate (2 bread/starch, 1/2 milk)
Total Carbohydrates: 37 grams
3 1/2 carbohydrate (2 bread/starch, 1 fruit, 1/2 milk)
Breakfast: 1 protein
2 fat
Total Carbohydrates: 52 grams
3 1/2 carbohydrate (2 bread/starch, 1fruit, 2 vegetable)
Lunch: 2 protein
1 fat
Total Carbohydrates: 45-55 grams
6 carbohydrate (4 bread/starch, 1 fruit, 1/2 milk, 1 vegetable)
Dinner: 3 protein
2 fat
Total Carbohydrates: about 80-85 grams
Afternoon or Evening Snack: 2 1/2 carbohydrate (2 bread/starch, 1/2 milk)
Total Carbohydrates: 37 grams
Looking for healthy and delicious recipes: Dinner
1. Pat’s Cannelloni:
Whole-wheat flour tortillas
Fat-free ricotta cheese
Spaghetti sauce
WHAT TO DO:
Spread a flour tortilla with
fat-free ricotta cheese. Roll it up.
Top with pasta sauce.
Microwave 2 ½ to 3 minutes.
VARIATIONS: add Parmesan to the ricotta, top with shredded low fat mozzarella, top with mushrooms, or add a little cooked lean ground beef to the sauce.
380 calories, 63 fat calories per cannelloni (without added variations)
2)Beef Stir Fry with Rice
Makes 4 servings
2 cups uncooked rice
Sauce ingredients:
¾ cup hot water
½ teaspoon beef bouillon base (or ½ cube)
2 tablespoons reduced sodium soy sauce
2 tablespoons seasoned rice vinegar
1 rounded tablespoon cornstarch
Vegetable oil spray
12 ounces beef sirloin, sliced in thin strips
1 teaspoon sesame oil
½–1 tablespoon fresh ginger root, grated
½–1 tablespoon garlic, minced
1 cup celery, chopped
1 red pepper, sliced
1 cup pea pods
1 can (5 ounces) sliced water chestnuts, drained
How to prepare:Start rice cooking. Combine sauce ingredients in a small bowl. Spray a non-stick skillet or wok with vegetable oil spray and sauté beef strips until barely done. Remove beef and set aside. Measure sesame oil into wok and add ginger and garlic. Add celery and red pepper, cooking 1 minute. Add pea pods and water chestnuts followed by the sauce and beef strips. Cook 1 or 2 minutes longer,
allowing sauce to bubble and thicken. Serve over hot rice.
Nutritional Value: 530 calories, 5 grams fat, 480 milligrams sodium per serving (about 1½ cups stir-fry with 1½ cups rice).
Variations:
Substitute chicken, turkey tenderloin, halibut shrimp, scallops, pork loin, or tofu in place of beef.
Any combination of vegetables will work. Experiment with your favorite veggies. To save time and keep fresh ginger root fresh, chop in food processor and freeze in small container.
Whole-wheat flour tortillas
Fat-free ricotta cheese
Spaghetti sauce
WHAT TO DO:
Spread a flour tortilla with
fat-free ricotta cheese. Roll it up.
Top with pasta sauce.
Microwave 2 ½ to 3 minutes.
VARIATIONS: add Parmesan to the ricotta, top with shredded low fat mozzarella, top with mushrooms, or add a little cooked lean ground beef to the sauce.
380 calories, 63 fat calories per cannelloni (without added variations)
2)Beef Stir Fry with Rice
Makes 4 servings
2 cups uncooked rice
Sauce ingredients:
¾ cup hot water
½ teaspoon beef bouillon base (or ½ cube)
2 tablespoons reduced sodium soy sauce
2 tablespoons seasoned rice vinegar
1 rounded tablespoon cornstarch
Vegetable oil spray
12 ounces beef sirloin, sliced in thin strips
1 teaspoon sesame oil
½–1 tablespoon fresh ginger root, grated
½–1 tablespoon garlic, minced
1 cup celery, chopped
1 red pepper, sliced
1 cup pea pods
1 can (5 ounces) sliced water chestnuts, drained
How to prepare:Start rice cooking. Combine sauce ingredients in a small bowl. Spray a non-stick skillet or wok with vegetable oil spray and sauté beef strips until barely done. Remove beef and set aside. Measure sesame oil into wok and add ginger and garlic. Add celery and red pepper, cooking 1 minute. Add pea pods and water chestnuts followed by the sauce and beef strips. Cook 1 or 2 minutes longer,
allowing sauce to bubble and thicken. Serve over hot rice.
Nutritional Value: 530 calories, 5 grams fat, 480 milligrams sodium per serving (about 1½ cups stir-fry with 1½ cups rice).
Variations:
Substitute chicken, turkey tenderloin, halibut shrimp, scallops, pork loin, or tofu in place of beef.
Any combination of vegetables will work. Experiment with your favorite veggies. To save time and keep fresh ginger root fresh, chop in food processor and freeze in small container.
Looking for healthy and delicious recipes: Lunch
1. Leek and Potato Spanish Omelette
This recipe will bring a touch of sunshine to your table with the colorful mix of green and yellow. Leeks are a great vegetable as they are quick to prepare and provide lots of flavor, as well as the nutrients beta-carotene and folate. Eggs are a cheap and nutritious base for many meals. What’s more, they are perfectly packaged for cooking for one, which makes them very versatile. Eggs are a source of protein and Vitamin D, which is important for bone health.
Ingredients (Serves one)
100g (4oz) potatoes, peeled and cubed
1 small leek, trimmed, washed and chopped
2 eggs
2 tablespoons semi-skimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
freshly milled black pepper
Method
1) Boil the potato cubes in a pan of water for 5 minutes, then add the leek and cook for a further 3 minutes, until just tender. Drain well.
2) Beat together the eggs, milk and chives.
3) Heat the oil in a 20cm (8 inch) non-stick frying-pan and arrange the leek and potato over the base. Pour the egg mixture over the top and cook over a medium heat until the edges of the egg mixture start to set.
4) Pre-heat the grill to a medium heat. Place the pan under the grill to set and finish cooking the top of the omelette.
5) Remove from under the grill and leave to stand for a minute before carefully turning out on to a warmed serving plate and cutting into wedges to serve.
N.B. If possible use a pan with a metal handle, but remember this will get hot under the grill! If you don’t have a metal handled pan, wrap the pan handle with several layers of tin foil. Don’t forget to use an oven glove!
Calories per omelette: 300
Fat per omelette: 15 g
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2. Mahi Mahi Tacos
These are delicious and easy to make.
1/2 lb. Mahi Mahi fillets (per person) cut into approximately 4 long strips (Tip: Costco has frozen wild Mahi Mahi fillets individually packaged. Each is about 1/2 lb.)
1. Heat grill and baste with olive oil spray (or similar)
2. Brush Mahi Mahi with marinade
3. When grill is hot, place Mahi Mahi on grill and turn after about 4 minutes. Brush on more marinade and cook another 5 minutes or so.
This recipe will bring a touch of sunshine to your table with the colorful mix of green and yellow. Leeks are a great vegetable as they are quick to prepare and provide lots of flavor, as well as the nutrients beta-carotene and folate. Eggs are a cheap and nutritious base for many meals. What’s more, they are perfectly packaged for cooking for one, which makes them very versatile. Eggs are a source of protein and Vitamin D, which is important for bone health.
Ingredients (Serves one)
100g (4oz) potatoes, peeled and cubed
1 small leek, trimmed, washed and chopped
2 eggs
2 tablespoons semi-skimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
freshly milled black pepper
Method
1) Boil the potato cubes in a pan of water for 5 minutes, then add the leek and cook for a further 3 minutes, until just tender. Drain well.
2) Beat together the eggs, milk and chives.
3) Heat the oil in a 20cm (8 inch) non-stick frying-pan and arrange the leek and potato over the base. Pour the egg mixture over the top and cook over a medium heat until the edges of the egg mixture start to set.
4) Pre-heat the grill to a medium heat. Place the pan under the grill to set and finish cooking the top of the omelette.
5) Remove from under the grill and leave to stand for a minute before carefully turning out on to a warmed serving plate and cutting into wedges to serve.
N.B. If possible use a pan with a metal handle, but remember this will get hot under the grill! If you don’t have a metal handled pan, wrap the pan handle with several layers of tin foil. Don’t forget to use an oven glove!
Calories per omelette: 300
Fat per omelette: 15 g
-------------------------------------------------------------------------------------
2. Mahi Mahi Tacos
These are delicious and easy to make.
1/2 lb. Mahi Mahi fillets (per person) cut into approximately 4 long strips (Tip: Costco has frozen wild Mahi Mahi fillets individually packaged. Each is about 1/2 lb.)
1. Heat grill and baste with olive oil spray (or similar)
2. Brush Mahi Mahi with marinade
3. When grill is hot, place Mahi Mahi on grill and turn after about 4 minutes. Brush on more marinade and cook another 5 minutes or so.
Looking for healthy and delicious recipes: Breakfast
1) Tasty Ice Cream in 2 minutes
Try this easy to make dessert idea. It is low in fat, and it is better than your average sundae.
Preparation Time 2 min | Cooking Time 0 min | 1 servings
Ingredients:
1 Nature’s Valley Peanut Butter granola bar
1 scoop low-fat vanilla ice cream
2 teaspoons maple syrup
Steps
1. Scoop out ice cream into dish and crumble granola bar on top of ice cream.
2. Top with syrup and enjoy!
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2.High fiber & protein!
Carb Chopper whole wheat tortilla (From Sam’s Club or your own tortilla. This one has 8 grams fiber)
1/2 cup Egg Beaters Southwest flavor (or use Garden Veggie if you don’t like spicy)
2 tbs. 2% shredded sharp cheddar cheese (or other reduced fat cheese)
2 tbs. salsa (I like Carlita’s white corn & black bean).
Scramble eggs with non stick cooking spray. Place all ingredients in tortilla and microwave for 30 seconds to melt cheese and warm tortilla. These are great to heat up if you make them the night before.
One burrito is approximately 200 calories and very filling.
Try this easy to make dessert idea. It is low in fat, and it is better than your average sundae.
Preparation Time 2 min | Cooking Time 0 min | 1 servings
Ingredients:
1 Nature’s Valley Peanut Butter granola bar
1 scoop low-fat vanilla ice cream
2 teaspoons maple syrup
Steps
1. Scoop out ice cream into dish and crumble granola bar on top of ice cream.
2. Top with syrup and enjoy!
-------------------------------------------------------------------------------------
2.High fiber & protein!
Carb Chopper whole wheat tortilla (From Sam’s Club or your own tortilla. This one has 8 grams fiber)
1/2 cup Egg Beaters Southwest flavor (or use Garden Veggie if you don’t like spicy)
2 tbs. 2% shredded sharp cheddar cheese (or other reduced fat cheese)
2 tbs. salsa (I like Carlita’s white corn & black bean).
Scramble eggs with non stick cooking spray. Place all ingredients in tortilla and microwave for 30 seconds to melt cheese and warm tortilla. These are great to heat up if you make them the night before.
One burrito is approximately 200 calories and very filling.
Fitness Tips for good Nutrition and Everlasting Energy
Healthy and nutritious food is very important for maintaining a good health. In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.
Here are nine specific Fitness and Health Tips:
· Drink More Water
· Avoid the “Bad” Carbs
· Get More Sleep
· Eat A Variety Of Foods
· Get energetic
· Drink More Tea
· Relax For 20 Minutes a Day
· Floss Every Day
· Eat More Protein
Here are nine specific Fitness and Health Tips:
· Drink More Water
· Avoid the “Bad” Carbs
· Get More Sleep
· Eat A Variety Of Foods
· Get energetic
· Drink More Tea
· Relax For 20 Minutes a Day
· Floss Every Day
· Eat More Protein
Keeping Your New Year’s Weight Loss Resolution
Tips For Keeping Your New Year’s Weight Loss Resolution
By Lauren Showers, Team oxygenfit
www.oxygenfitstore.com
It’s very likely now as the New Year is approaching that you have jotted down some highly optimistic resolutions for 2008 or at least thought of ways in which you would like to improve the current “you”. It happens every year, the count down 3, 2, 1. Happy New Year!! . and BANG! We expect to be a new and improved, glamorous woman with a smoking physique, more motivation, higher potential, and a determined unwavering focus.
It’s 7am and the alarm clock goes off. You roll out of bed with glitter still stuck in your tresses. With a slight Champagne hangover you start your day and it hits you. you don’t feel so glamorous, motivated or different at all. You grab for your morning danish and the zest of your ambitions begin to fade even before your coffee is brewed.
The gift of the New Year can bring about so much potential in us all, as long as we understand that the power of this potential lies in our hands and not the simple fact that the new year now ends with an 8 rather than a 7. Because it is, in a sense, the beginning of a new chapter of your life, let this “new beginning” propel you towards your goals by taking action every day. The passionate concept needs to manifest into a proactive game plan in order for you to reach your resolutions.
If you always do what you’ve always done, you’ll always get what you’ve always gotten.
If weight loss is one of your resolutions this year, don’t expect the pounds to start melting off if you continue with your usual day to day routine. Revamp last year’s ways by eliminating the actions, things, or thought process that kept you from succeeding. Then begin to supplement your life with fresh habits that will direct you towards your goal. Your first thought in the morning of “another day.” becomes “another day of opportunity to improve myself”. Instead of grabbing for your usual morning danish and coffee, fix some eggs on whole grain toast with a cup of green tea. The daily elevator ride to the 5th floor of your office building becomes an opportunity for a small cardio bout to pump in the endorphins. These small lifestyle adjustments will help you stay with your game plan of losing the weight.
When a big goal is on your plate, breaking it up into small bite size pieces that are easy to swallow is the way to go. Set specific weekly goals like losing a couple pounds, avoiding fast food, drinking more water, etc. In the 21st century we have become people of instant gratification and when the satisfaction isn’t quick to meet us, our motivation tends to fade. By allowing for smaller successes along the way you are feeding the fire and keeping it strong until the main weight loss goal is accomplished. To pump up the effect of this strategy, reward yourself for the hard work with something other than food. A manicure, girls night out, or that cute top you saw at the boutique last week. Whatever it may be, pamper yourself because you deserved it. A positive reinforcement is the strongest reinforcement of actions and will drive you further towards success.
The New Year is on its way and so is the new you as long as you take the power into your own hands. Dream it, plan it, and make it happen.
In Health and Pure Joy,
Lauren Showers, Team oxygenfit
P.T, Certified by American Council on Exercise,
Fitness journalist & model
www.oxygenfitstore.com
By Lauren Showers, Team oxygenfit
www.oxygenfitstore.com
It’s very likely now as the New Year is approaching that you have jotted down some highly optimistic resolutions for 2008 or at least thought of ways in which you would like to improve the current “you”. It happens every year, the count down 3, 2, 1. Happy New Year!! . and BANG! We expect to be a new and improved, glamorous woman with a smoking physique, more motivation, higher potential, and a determined unwavering focus.
It’s 7am and the alarm clock goes off. You roll out of bed with glitter still stuck in your tresses. With a slight Champagne hangover you start your day and it hits you. you don’t feel so glamorous, motivated or different at all. You grab for your morning danish and the zest of your ambitions begin to fade even before your coffee is brewed.
The gift of the New Year can bring about so much potential in us all, as long as we understand that the power of this potential lies in our hands and not the simple fact that the new year now ends with an 8 rather than a 7. Because it is, in a sense, the beginning of a new chapter of your life, let this “new beginning” propel you towards your goals by taking action every day. The passionate concept needs to manifest into a proactive game plan in order for you to reach your resolutions.
If you always do what you’ve always done, you’ll always get what you’ve always gotten.
If weight loss is one of your resolutions this year, don’t expect the pounds to start melting off if you continue with your usual day to day routine. Revamp last year’s ways by eliminating the actions, things, or thought process that kept you from succeeding. Then begin to supplement your life with fresh habits that will direct you towards your goal. Your first thought in the morning of “another day.” becomes “another day of opportunity to improve myself”. Instead of grabbing for your usual morning danish and coffee, fix some eggs on whole grain toast with a cup of green tea. The daily elevator ride to the 5th floor of your office building becomes an opportunity for a small cardio bout to pump in the endorphins. These small lifestyle adjustments will help you stay with your game plan of losing the weight.
When a big goal is on your plate, breaking it up into small bite size pieces that are easy to swallow is the way to go. Set specific weekly goals like losing a couple pounds, avoiding fast food, drinking more water, etc. In the 21st century we have become people of instant gratification and when the satisfaction isn’t quick to meet us, our motivation tends to fade. By allowing for smaller successes along the way you are feeding the fire and keeping it strong until the main weight loss goal is accomplished. To pump up the effect of this strategy, reward yourself for the hard work with something other than food. A manicure, girls night out, or that cute top you saw at the boutique last week. Whatever it may be, pamper yourself because you deserved it. A positive reinforcement is the strongest reinforcement of actions and will drive you further towards success.
The New Year is on its way and so is the new you as long as you take the power into your own hands. Dream it, plan it, and make it happen.
In Health and Pure Joy,
Lauren Showers, Team oxygenfit
P.T, Certified by American Council on Exercise,
Fitness journalist & model
www.oxygenfitstore.com
10 Fitness Tips for the New Year-oxygenfit
TIPS TO KEEP YOU GLOWING THROUGH THE NEW YEAR
1. Dine before you dash - Eating something healthy before going to a holiday party will help you resist the temptations.
2. No buffet binging - Your eyes tend to be bigger than your stomach, choose a variety of foods in small portions.
3. Prepare to eat, not cheat - Bring a “healthy” holiday dish to your parties like whole-wheat ginger snaps that won’t be as bad to munch on.
4. Keep moving - Be physically active everyday (exercise alleviates stress, regulates appetite and burns off extra calories)
5. Slow and steady - Eat slowly and only until you are not hungry anymore. don’t keep eating until a Santa belly appears and then decided it’s time to stop.
6. Write it down - Writing down what you eat will provide a reality check on how many calories you are actually consuming and will help you resist in the future.
7. Let it go - If you overeat one day don’t let it ruin your enthusiasm. Life is about balance. Forget about it and work on getting back on track.
8. Don’t sip your calories - Alcohol mixed with sugary juices, creamy eggnog, and open wine bars are not your friend this season. Enjoy your calories through the foods that are present rather than gulping them down.
9. Warning signs - If a food is fried, creamy, cheese filled, a processed meat, pastry or baked good try to avoid them at all cost. These foods tend to be the highest in fat and calories.
10. Substitute - There are hundreds of great low-fat and healthy recipes out there for our favorite holiday dishes. Start by substituting unsweetened applesauce for oil, using whole grain instead of all-purpose flour, trying Stevia or Splenda instead of table sugar and reducing the amount of salt the recipe asks for. Every little adjustment helps.
1. Dine before you dash - Eating something healthy before going to a holiday party will help you resist the temptations.
2. No buffet binging - Your eyes tend to be bigger than your stomach, choose a variety of foods in small portions.
3. Prepare to eat, not cheat - Bring a “healthy” holiday dish to your parties like whole-wheat ginger snaps that won’t be as bad to munch on.
4. Keep moving - Be physically active everyday (exercise alleviates stress, regulates appetite and burns off extra calories)
5. Slow and steady - Eat slowly and only until you are not hungry anymore. don’t keep eating until a Santa belly appears and then decided it’s time to stop.
6. Write it down - Writing down what you eat will provide a reality check on how many calories you are actually consuming and will help you resist in the future.
7. Let it go - If you overeat one day don’t let it ruin your enthusiasm. Life is about balance. Forget about it and work on getting back on track.
8. Don’t sip your calories - Alcohol mixed with sugary juices, creamy eggnog, and open wine bars are not your friend this season. Enjoy your calories through the foods that are present rather than gulping them down.
9. Warning signs - If a food is fried, creamy, cheese filled, a processed meat, pastry or baked good try to avoid them at all cost. These foods tend to be the highest in fat and calories.
10. Substitute - There are hundreds of great low-fat and healthy recipes out there for our favorite holiday dishes. Start by substituting unsweetened applesauce for oil, using whole grain instead of all-purpose flour, trying Stevia or Splenda instead of table sugar and reducing the amount of salt the recipe asks for. Every little adjustment helps.
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