Archive for November, 2016

Avoiding Holiday Weight Gain

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With holiday season just around the corner, it is important to realize how the food you eat this time of year affects your health. We tend to put on weight around the time of Thanksgiving and Christmas which shouldn’t be surprising at all, but there are ways for you to avoid gaining weight this time of year.

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Choosing to maintain healthy habits during the holiday season doesn’t mean you will be eating a bowl of vegetables while your family is indulging in your favorite dishes. You can start by modifying the recipes of these dishes with healthier ingredients or the cooking technique, this can go a long way. You may also decide to eat smaller portions so you can enjoy a little bit of everything without overeating. It is important that you eat slowly, it can be easy to get carried away and eat your food fast so you can get to the next dish. Pacing yourself allows your body to really register how full you are, which prevents overeating. You should also drink water, low fat milk, or unsweetened tea as opposed to alcoholic or sugary beverages. Your choice of beverage is often responsible for many of calories you get from your holiday meal. Lastly, don’t try to starve yourself all day prior to your holiday meal because this will actually cause to overeat. Instead of preventing weight gain, it might actually cause you to gain weight.

Remember to be conscious of what and how much you eat this holiday season and you’ll be able to enjoy your favorite dishes without the burden of weight gain. Holiday season shouldn’t have to mean you’ll put on a few extra pounds, as long as you make healthy eating choices.


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Do You Have Carb Phobia?

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When you are trying to lose weight you often try to reduce or eliminate all carbohydrates from your diet, but in the process you will also be eliminating some vitamins, minerals, fibers and phyto-nutrients. It is important to not group all carbs as the same because there are different types; some are more beneficial than others.

Everyone knows that bread, pasta, cereal, etc. are high in carbs; but so are some vegetables, fruits, and dairy products. Carbs have such a negative connotation so it’s important for you to be able to differentiate the “good” vs “bad” carbs.

Why Do People Avoid Carbs?

Generally, carbs are avoided by many people because they are thought to cause weight gain; and in some cases that is true. All carbs are equivalent to 4 carbs per gram, but the quality of the carb you eat can determine whether it will make you gain or lose weight. Any sugar sweetened foods or refined grains such as white bread are related with weight gain. On the other hand, consuming whole grains, dairy, fruits, and non-starchy vegetables are associated with weight loss.

Furthermore, the quality of the carbs consumed may also increase or decrease risk of type 2 diabetes. American Journal of Clinical Nutrition found that eating quality carbs like total fiber, grain fiber, and fruit fiber decreased the risk of type 2 diabetes by 20 percent. It also showed that consuming a lot of starchy carbs like white bread, corn, and white potatoes are related with 23 percent increased risk of type 2 diabetes.

Consuming carbohydrates is an important part of your diet, without them you may even struggle with everyday activities. They are like fuel for your muscles. It is important for you to choose quality carbs instead of completely cutting all carbs out of your diet.

 

 


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