Ah, those holiday temptations ... Christmas cookies, cake and puddings . You know you really want to be naughty when standing next to a table filled with such goodies, but you don't want to deal with all that post-party guilt.
Relax. In the spirit of spreading good cheer, see what you can indulge in.
Indulge in breakfast
Skipping breakfast or another meal so you can load up at the holiday buffet doesn't work. You'll simply end up tired, cranky and ravenous.
Your metabolism may slow to compensate for the lack of energy (calories) you've supplied, which means your body may downshift and actually burn fewer calories in order to conserve energy. Waiting too long between meals backfires, too. A recent study found that when people who normally ate every four hours waited five hours until they ate again, they consumed an extra 50 calories at the next meal. Going from four hours to six hours between meals tacked on 90 more calories at the next meal. Keep it up for several meals and days and you'll see the scale creep up.
To have the healthiest holiday possible, jumpstart every morning with a satisfying breakfast. To help control holiday gorging, try eating a bit before you go to the party. Broth-based soups, hot cereals or a lightly dressed salad are great choices.
Going nuts
Once shunned as high-calorie diet wreckers, now we know it's OK to go a little bit nuts for nuts. They're nutrient-rich and filled with vitamins B6 and E plus copper, magnesium and zinc - vitamins and minerals that are great for your immune system, as well as your heart, brain and bones.
Recent studies show that eating a handful of nuts a day for a year helps fight heart disease. The fibre and protein in all kinds of nuts can help you feel satisfied and full longer than other snacks. One serving is what fits into the cupped palm of your hand.
Yes, nuts are a higher calorie food, so you should be careful about portions. However, a recent report found that people who eat nuts regularly tend to weigh less than people who avoid them.
Veggies (with a bit of dip)
are your friends
If vou want to keep from overeating, fill your plate with raw vegetables. Researchers at Pennsylvania State University fed subjects varying amounts of vegetables as part of a meal containing roast beef and rice. The more vegetables the participants ate, the less rice and beef -- and the fewer calories -- the subjects consumed. The authors of the study also found participants ate more vegetables when a little flavouring was added to them. So, put a little dab of low-calorie dip on your veggie plate.
The occasional drink
Moderate drinking (defined as no more than two drinks a day for men younger than 65, and one drink a day for women or men older than 65) is linked with lower risk for heart disease, stroke, gallstones and diabetes. However, it's what's in the glass that counts.
Resveratrol in red wine offers heart benefits by keeping blood vessels supple and preventing plaque from depositing on artery walls. Resveratrol and other antioxidants in grapes may also keep the platelets in blood from clumping and forming clots.
But instead of chugging the same old glass of red wine, try mulled wine (made with red wine) spiked with cinnamon, orange juice, cloves and honey or tiny bit of sugar. Cinnamon contains antioxidants and has anti-inflammatory properties. It may also help lower blood sugar and bad cholesterol levels. Cloves can kill bacteria and calm inflammation, which has been linked to heart disease.
When choosing an alcoholic beverage, it's worth noting that champagne, which may not provide many nutrients, contains a mere 85 calories, compared to a cup of eggnog (350 calories, including 20 grams of fat) or the popular holiday rum and brandy cocktails, which can contain up to 400 calories.
Sweet treats
It may surprise you, but the best way to watch your weight may be to surround yourself with a few temptations. A recent study by Belgium researchers found that having indulgences within arm's reach can actually help you build willpower and lead to more lasting success with weight control. If you banish all food temptations, you can't learn self-control.
Allow yourself permission to hover near the holiday chocolates or Grandma's butter cookies. Serve yourself a single portion of your all-time favourite treat and slowly savour every tasty bite. Then, move on.
Dance away the calories
Try your own version of "Dancing With the Stars”. For every 15 minutes spent whirling around the room, a 150-pound person will burn about 85 calories. A 200-pound person can burn 115 calories. The more you move and groove, the more calories burned. A sweaty samba beats the waltz; disco and hip-hop burn away those cake calories.
Dancing can also boost your metabolism for a short time afterwards, too. So, although you've stopped dancing, your body is still burning calories at a higher level than before. And, if you're dancing you're not dining.
(MSNBC) |
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