Sunday, December 16, 2012

Eat smart for the holidays


Holiday overeating
The holiday season is inseparable from the rich and luxurious kitchen. Who can resist the turkey with dumplings, salad, French, Christmas cookies that smell like cinnamon, rum, almonds and chocolate ...?


Foods that we eat, and that is rarely associated with only these days will be on the table, and we will embrace them, without thinking about the consequences to their health and line. Expert advice is: Keep your eyes are hungrier than your stomach! Learn how you can spend your holidays without the diligent accumulation of excess weight and how fat and heavy foods healthier replaced without damage to the taste.
The traps tasty, but dangerous to the health of the holiday table festive weight gain and overeating talked with Marina Jaksic MASTERS nutrition.

What are all the (holiday) food calorie bombs and that we should eat in smaller quantities?

I put the most emphasis on confectionery products, made of puff pastry and sweet drinks. In the category of confectionery products belonging to various sweets, chocolates, sweet chips, waffles, biscuits and other other products that are rich sweet flavor. Since our desks during the holiday season full of various delicacies, often ignore or do not register the fact that during the holiday season, at home the way we eat bagels, tiny cookies, puff pastry, using excuses just to taste a little 'or' to crunch and munch before the main meals'. We are not even aware of calorific foods and its nutritional value, and in the end we really 'hungry'.

Also, you should be careful to moderate amount of sauce that are rich in calories as well as on the skin of the turkey.
There is also the obligatory French salad, without which the holiday table is not complete. Wherein lies its danger?
Since the consumption of French salad has become 'normal', it is necessary to pay attention to the use of ingredients that are put into it in order to reduce the risk. Two main answers lie in eggs (yolk) and mayonnaise. Besides being delicious palate, French salad is especially important source of fat that are the major source of energy, and therefore calories. This fat comes from mayonnaise and eggs which part (yolk) is rich in cholesterol. High energy bomb is actually mayonnaise, which would be in the selection should take care that if we choose to consume French salad, try to choose better ingredients. For example. We can replace mayonnaise yogurt, which are twice as reduce calorie intake.

Olive oil retains all of its natural and nourishing properties due to production methods, and thanks to its balanced composition has a protective role. In its structure contains the highest percentage of monounsaturated oleic acid, which protects HDL cholesterol and is easily digested. It is therefore recommended that the use of mayonnaise is composed of olive oil, that is. Olive oil replaces a portion of saturated fat. Cholesterol that comes from the egg yolk should be reduced, and we will reduce it to the way the French prepare salads using more egg whites instead of the yolks. For vegetarians there is a vegan French salad, where the eggs are replaced with tofu which is often referred to as 'bean curd'.

What foods you recommend for a holiday dinner?

For those willing to experiment and the desire to have a slightly different festive lunch, sushi or sashimi recommend to change the monotony of classic dishes. Sushi is seasoned rice vinegar with a side dish or filling in the form of raw, cooked or marinated fish, seafood, vegetables or eggs. The ideal combination, is also boiled codfish prepared.

If you are not a fan of raw fish, it simply replace the cucumber, scrambled eggs, carrots, eggplant and other vegetables of their own choosing. You can combine white and blue fish that is rich in essential fatty acids (EMC) - an important source of omega-3-fatty acids with vegetables.

The recommendation is to use as many salads as they are rich in fiber, giving a feeling of satiety, are rich in antioxidants, and eating salad you will reduce the intake of unnecessary calories and thus weight gain.Recommendations for the Christmas season: a salad of beans, sauerkraut, classic green salad, potato salad, combined with carrots, which is an excellent source of vitamin A.

Some sort of traditional lunch includes a turkey with dumplings, salad and French Christmas cake. If you do not want to give up these options for holiday meals, a recommendation would be to at least make sure it is properly and evenly on food combining. Therefore, if you decide to mlinci, try to combine them without turkey gravy with less salt, because this is the sauce calorie bomb for our body. As to the manner of preparing meat, opt for marinated turkey breast that are still lighter than the classic traditional turkey which, when baked and irrigated fat becomes calories. Marinate turkey breast, mustard, olive oil and lemon juice. You will get a light lunch, you will not be hungry and your body to spare a large number of calories.

What about alcoholic drinks? Does it contribute to the higher intake of calories?

People often ignore the fact that alcohol is actually a great source of calories. The people of the opinion that what you drink - no calories, but if you frequently consume, we could say that a latent source of calories that seamlessly increases our weight. One gram of alcohol contains seven calories, alcohol ranks immediately behind the bar at the place of caloric fat, therefore alcohol should be very careful.

Recommendation for a normal, average person with no health problems is two ounces of red wine a day for men, while for women it is one decilitre. Alcohol stimulates the excretion of water from the body which causes the concentration of uric acid in the body fluid remaining. Also, the alcohol itself causes the body to create uric acid. The importance and emphasis should be placed on the daily consumption of water (about 1.5 L / day), herbal teas and natural juices ocijeđenih while to look out for hidden calories in alcohol, sweet drinks and carbonated beverages.

Many will not be able to resist the Christmas cake. Do you recommend some low-calorie foods that can replace classical?

A list of low-calorie foods that can replace traditional, festive dessert is great. First of all the emphasis should be on fresh fruits such as apples, citrus fruits, bananas and the usual seasonal ingredients. Craving for sweets will also prevent dry fruit which can be an excellent substitute for fresh produce. Recommended that the dried apricots can be eaten alone or combined with nuts, prunes, figs, dates, cranberries, etc.. The French are known to use cheese as a dessert, but it should be noted that should be moderate in eating and cheeses, as are a suitable source of fat.

For those who can not resist the creamy dessert, we recommend a light version, like the light pancake where you can reduce your caloric intake, if the substitute egg whites egg yolks, milk diluted with mineral or tap water in the preparation, and the sweet taste of sugar substitute instead, for example. cinnamon.

Do you have any advice for prejedače?

Prejedači are a special group of people who simply can not flow out food, and when they come into contact with a variety of foods, simply unnecessary pretrpavaju. Perpetual war and struggle with their weight in prejedača are normal. Some recommendations for prejedače are: the introduction of the normal breakfast habit and do not skip meals. Many prejedači be hungry all day and 'saved' for the best part of the meal, but you're not even aware that they get hungry - eat a lot more than those who are not.

Let your meals be quantitatively smaller, but more frequent. It is recommended five servings a day: three main meals and two snacks. Try to eat only when you are really hungry to prevent unnecessary calories and keep your eyes can not be more than hungry stomach. Avoid sauces, sweet drinks and a variety of attachments. If you believe that you have gone too far with excessive eating, bring a light activity such as walking to accelerate your digestion. Increase your intake of water and herbal teas.
Karmen Horvat
source: ordinacija.hr



Avoid the holiday binge eating balanced diet

Holidays draw near. Maybe not a bad thing to remember is that we are, in large part, responsible for our own health. A balanced diet is one of the ways in which we can positively impact their health.

First Diets low in fat is not good for long term health. The best is their moderate proportion of the diet (20-30 percent), with the largest share should do: Omega-3 fatty acids (fish, flaxseed oil), omega-6 fatty acids (flaxseed oil, sunflower oil) and omega-9 fatty acids ( olive oil).

Second For breakfast you enter carbohydrates in moderation.

3rd Lunch should be a combo meal. This, also, should be the last meal that contains a significant portion of carbohydrates.

4th Dinner is a protein, not in large quantities and at bedtime (enter your last meal two hours before bedtime). In the evening, it is recommended to consume protein as overnight growth hormone secreted and build our body proteins, carbohydrates, while at night the body "turns" (metabolized) in fat.

5th Reduce your intake of bread and krušastih product if you are drinking too much. Be careful with wholemeal bread. Although it is healthy, has visokokalorijske value and should be consumed in moderation.

6th Reduce to a minimum consumption of sugary sodas and iced teas because they contain an extremely large amount of sugar (for example, a packet of sugar supplied with the machine is 5 g, with a large number of sweetened carbonated products (2 dl) sugar content is 35 grams, so 7 bag of sugar!).

7th Reduce consumption of meat products. Increase the intake of fermented dairy products.

8th Increase your intake of fish. Eat fish at least twice a week.

9th If you need to reach for a sweet ice cream because it is a low-calorie carbohydrate meal (milk, water, sugar, flavorings or fruit) and is ideal as međuoobrok or even for breakfast. Or even better - eat fresh or dried fruit.

10th Eat seasonal fruit from our region. Apples are among the exceptional quality foods with high pectin content useful, as well as many vitamins and minerals. Berries, especially blackberries, contains many antioxidant and anti-inflammatory compounds and anthocyanins that scientists associated with low rates of diseases of the upper respiratory tract and the digestive tract. The envelope of grapes and other dark fruits found resveratrol which is assumed to have strong antioxidant activity.

11th Eat broccoli. Broccoli is a source of sulforaphane, an ingredient that stimulates cells to fight cancer (more than 300 scientific studies confirming the health benefits of broccoli).

12th More often consume beans (especially black) because the envelope contains a high proportion of antioxidant compounds.

13th Eat mushrooms (only safe descent). Mushrooms ingredient beta glucan for anti-inflammatory and anti-cancer (International Journal of Cancer).

14th Eat almonds, walnuts and other nuts. They are extremely useful in our neurological system. But, consume them in moderation (eg, six almonds a day or less handful of walnuts).

15th Drink green tea and yellow. It is known to have antioxidant effects.

16th When choosing chocolate, choose dark one, with a high proportion of cocoa. Organically grown cocoa has a high proportion of anticancer phytochemicals (most-theobromine) and antioxidant ingredients.Theobromine has diuretic properties and has positive effects on the cardiovascular system. On the other hand, the milk chocolate is full of fat and sugar.

17th Eat slowly and concentrated.

Finally: Be moderate in everything. Enjoy the food. Enjoy the flavors. But food is a way of consolation or compensation for other unfulfilled needs. Emotions "feed" through positive relationships, reading a good book, listening to music or through sport. I enjoy the upcoming holidays.

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