Beating the Holiday Bulge
Dec
16Posted in [Holiday], [Recipes], [Weight] By LifeWayKefir LifeWayKefir
12/16/2011 4:41 PM
According to international health expert Dr. Dean Ornish, the average American will pack on 1 to 1½ pounds during the holiday season. Multiply that by the next 20 or so years and that’s a massive muffin top staring you down from underneath the mistletoe.
Arm yourself to fight holiday weight gain with our hunger-busting, buffet-surviving tips:
Don’t shop on an empty stomach Before you head out for a marathon day of last-minute holiday shopping, eat a filling breakfast that combines protein, carbs and healthy fats. One of our perennial faves: A bowl of oatmeal mixed with a little brown sugar, a tablespoon of peanut butter and sprinkled with some berries. You could also try an egg white breakfast burrito packed with spinach, mushrooms and low-fat cheese. Toss a few good-for-you snacks in your purse (or man bag), like a string cheese or a small bottle of Lifeway Kefir to help you avoid diving head-first into a Cinnabon at the mall.
Wear fitted clothing It’s easy to gorge when you’re wearing elastic pants. As you peruse your closet and choose an outfit for your upcoming holiday dinner party, slip into something a little less comfortable. You’ll be far less likely to overdo it if you’re self-conscious that your button-down shirt might explode open all over Aunt Syndey.
Drink up But not the egg nog! Before you hit the holiday cocktail party, down a glass or two of water. A study out of Virginia Polytechnic Institute & State University found that dieters who drank two 8-ounce glasses of water before meals over the course of 12 weeks lost five pounds more than dieters who skipped the H20.
BYO If you’re nervous your family’s holiday food fest will be full of nothing but creamed green beans topped with French-fried onions and buttery mashed potatoes, bring your own healthy dish. It doesn’t have to be boring: Try a creative salad, shrimp cocktail, some creamy tomato bisque (made with kefir, of course) or maybe some kefir guacamole.
A few more excellent tips from Dr. Ornish himself:
- Put 20 percent fewer high-calorie foods and 20 percent more fruits and vegetables on your plate. Studies show that you probably won’t notice the difference.
- Eat the healthier foods first – they will fill you up somewhat, so you’ll be less likely to overeat the more indulgent foods.
- Choose foods that leave evidence – ie, keep the shrimp tails and chicken wing bones on your plate after you’ve eaten them. Studies show that if you have cues to see how much you’ve eaten, you’ll eat less.
- Arrive a little late and make a grand entrance. More of the indulgent foods will be gone by then.
- Substitute cranberry sauce for gravy, which is usually high in fat and calories. Cranberry sauce is nutritious and loaded with antioxidants.
- Close your eyes and savor the food periodically during the meal. You’ll consume fewer calories and experience more pleasure.
- Take a walk after dinner. You don’t have to hike five miles. A stroll around the block is a good start. Walking not only burns calories, it also helps relieve bloating and prevent heartburn.
On processing, please waiting for ...