The Holiday Season is a wonderful time but with all the temptations everywhere we go, it can be hard to stick to healthy choices. So how do you stay on track with Metabolic Balance and not put on those extra pounds? Here’s how!
- Always aim to stick 100% to the three meal a day rule and take a 5 hour break between meals to avoid eating more than your stomach can handle. This will ensure your blood sugar levels don’t go too far out of sync and lead to unwanted cravings and blood sugar highs which make staying on track even harder.
- Take your time to eat. Relax and enjoy the occasion and know there’s no rush to indulge in everything offered. By taking your time you’re less likely to overeat. Plus it’s the holiday season, a meal can and should last a little longer than normal!
- Enjoy the goodies that are only prepared in this festive season – but always start with your protein appetizer, e. g., a bite of the Holiday turkey, ham, fish or goose.
- Every feast needs to have a delicious dessert. How about making yours a baked apple with cinnamon this year?
- If you’re finding it hard to say no to sweet treats, try having some naturally bitter foods. A handful of cranberries, a cup of green tea or black coffee with your meal or tart lemon in your water can be helpful.
- Eggnog, punch, mulled wine or a glass of wine are a wonderful part of the Holiday Season and you shouldn’t miss out if you enjoy these treats. The best way to indulge is to ensure you drink alcohol with the meal. Remember, for each glass of alcohol drink a glass of water.
- Last but not least, drink your water between meals – this is the most important Strategy of the 8 Rules!
It has a reddish color that reminds of industrial oils. The longer it’s stored, the darker it gets. Fresh palm oil smells slightly sweet and floral.
Palm oil consists in its majority of saturated fatty acids, so it is not characterized by exceptionally healthy properties.
In addition, production raises major environmental problems. In the main producing countries Malaysia and Indonesia, large areas of rain-forest have been cleared in recent years in order to establish palm oil plantations in their place.
For all of the reasons above, we therefore advise not to use palm oil.
The Center of Science in the Public Interest (CSIP) just published a very interesting Info-Graphic on facebook, which linked to the following article. Giving food for thought: What to Eat – the Grandparents’ Diet!
Photo #hand#hold#care by 41330 (pixabay)
Let’s think about the world we bequeath to our children and grandchildren!
A few weeks ago, we shared an infographic about mindful eating. This week, we would like you to actively work on being mindful while you eat. Look at the options below and try to do one of these each day. Write down how you feel. If you want, you can even share it with us on Facebook.
- Take the first few sips of a cup of hot tea or coffee with full attention.
- Do not eat and read at the same time. Alternate activites. Read one page and then turn away form your digital device or book and take a bite of food. When you are done chewing, turn back to the book or digital device. This will take you longer to accomplish both tasks but you will find that you remember eating our food, it won’t just disappear.
- Eat in silence for the first five minutes of your meal. It can be without purpose or you can ask everyone sitting at the table to think about the way the food ended up in front of them and the people who made your meal possible.
- Try eating one meal a week mindfully, alone and in silence. Pay attention to how this feels for you and if it changes what you decide to eat and how you eat it.
Here is a mindful eating article from the NY Times. The article delves into mindful eating and how companies like google are bringing mindful eating into the workplace.
In an article by Harvard Health Publications, the following starter tips are offered:
- Start by eating one meal a day mindfully.
- Set a timer for 20 minutes. Sit at the table for at least that time period without turning on the television or using a digital device.
- Take small bites and chew well.
- Before opening the fridge or cabinet, take a breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk before going back and grabbing something to eat.
- Eat silently for five minutes, thinking about what it took to produce that meal, from the sun’s rays to the farmer to the grocer to the cook.