Compliments
Of
BODY BY JEANAI LLC
GREAT NEWS! Holiday dinners and family gatherings don’t have to throw your weight loss or weight maintenance efforts off track. You really can have the best of both worlds. It is actually possible for you to entertain family and enjoy some festive holiday treats while you keep your waistline in tact. Here are some helpful tips how:
Save Some Calories: It is a good idea to save calories but NOT by skipping meals! You should eat from your daily meal plans and stay on track all day. The way you save some calories is by leaving a little bit of this and a little bit of that on your plate from each meal throughout the day. Now without depravation, you have shaved off some calories and created a reserve that you can have later without going too far out of your normal caloric intake range.
Preparation & Planning: If you are doing the cooking this part will be easy because you are in charge of the menu. However, if you are a guest at dinner then make it your business to find out what is on the menu. By doing this, you will be able to identify which holiday treats you want to moderately indulge in.
Plate Presentation: Before dinner is served, have a mental picture of what your plate will look like in front of you at the table. In your effort not to over eat, make sure your plate is not over populated with food and that you can distinguish one dish from another by allowing enough space for a distinctive separation.
Portion Control: Once you have mapped out your desired holiday treats, you need to remember the importance of portion control. Normally, all servings should fit in the palm of your hands but for the high caloric holiday treats like candied yams, stuffing, sweet potato pies, etc., the key will be limiting your serving size to a maximum of two tablespoons.
Vegetable Offsets: To offset the smaller portions of your high caloric treats, you should fill your plate with larger portions of vegetables. Greens, spinach, broccoli, corn and salads are a great way to fill the void and fill up on fiber. This is a great way to get full and not fat alongside keeping your digestive system regular.
Stimulate The Senses: Look at your food on your fork, smell the aroma as you bring it close to your mouth and with your tongue feel and be mindful of the texture. The next step is very important; eat everything slow -- chewing at least 18 times. This will give the brain and all your senses an opportunity to become engaged in the fulfillment process. Eating too fast does not allow all the taste buds to become involved before you swallow hence; digestion begins before you are visually, mentally, physically and emotionally satisfied. So eat slowly.
Water: Make sure you are drinking your 75 ounces of water but the key to holiday eating is to make sure you drink a preferably cold or moderately cold glass of water right before your meal for it will constrict and contract your stomach making you feel full with less food consumption.
Space It Out: Remember we want to allow the digestion process to complete itself before we go back for seconds. Spacing your meals every 2 ½ hours apart is just as important as portion control. This is the only way that our bodies will have enough time to metabolize what we’ve consumed and convert it into fuel versus storing it as fat.
Pack Up The Pounds: The key to not adding holiday inches to your waistline is to make sure you pack all guest a plate before they go. This will ensure that you are not snacking on all the leftover treats and packing on pounds. You will get the fats and sweets out the house, your guest will greatly appreciate it and so will you when you get on the scale.
A Day Not A Season: Remember everyone - the holiday dinner should only last for one day and not the whole season! So, when the dinner party is over – the next day – you should be back on your meal and workout plans. Do fifteen minutes of additional cardio to make up for the additional calories the day before and then pat yourselves on the back for a job well done!
Happy Holidays!
Jeanai
