Eat Delicious and Healthy This Holiday Season

comer saludable el fin de año

December is here, and as we all know, it is a season of celebration. It is the most beautiful and highly anticipated time of the year for people of every religion and culture. Everyone knows what it means. Enough with the strict diet. It is time to eat like never before!

The problem that shows up this season is the anxiety and restlessness that come with breaking the healthy routine you kept all year and undoing 10 to 11 months of workouts, clean meals, sacrifices, and more. Research shows that on average a person gains about 4 kilos (around 9 pounds) between December and January because of the many food excesses that pile up on these dates. Between holiday parties, gatherings, Christmas Eve, Christmas Day, New Year’s Eve, January 1st, and more, we tend to believe it is dangerous for our diet.

In reality, as Damien always says, with information comes Power. That is exactly why I am writing this article right now. Many people think you cannot mix a healthy lifestyle with Christmas celebrations. They feel they must choose between enjoying time with loved ones while feeling restricted, or enjoying the food and then starting January with endless gym sessions.

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POSITIVE TIPS

For those who know me, you know I have dedicated myself to my profession for many years, and that my focus is precisely on pleasure. People should not fear being on a diet. And even less should they remove dishes they love to eat. The important elements of a healthy life are not limited to what you eat. From one person to another the variables change, but essentially we find:

  • Food selection
  • Portion size
  • Meal frequency
  • Exercise
  • Mindset

The last one is important, and it is probably the most important. If you do not feel comfortable with your diet, your mind will resist it and you will not be able to follow it properly long enough to see real positive results in the time you want. Remember that a mind working against your behavior can even contribute to illness.

That is why I will leave you some tips for a balanced diet during this December season:

Eat plenty of fruit

Seasonal fruit is even better. Especially those rich in vitamin C, such as

  • Orange
  • Tangerine
  • Guava
  • Apple
  • Strawberry
  • Cherry
  • Kiwi

They are recommended to support your immune system against the respiratory illnesses that are common in cold weather.

Drink water

In cold weather it is very common not to feel as thirsty, so it is wise to drink 8 glasses of water a day to avoid dehydration.

Do a little exercise

Try to keep exercising or at least walk 20 minutes a day. That will help you release day-to-day stress.

Eat less, but more often

Ideally you should have 5 meals a day: breakfast, lunch, dinner, and 2 snacks (one in the morning and one in the afternoon). I recommend this because if you skip a meal you are more likely to overeat the next time you sit down to eat.

Prepare your stomach

Have a healthy snack before a gathering. That way you will not arrive extremely hungry and you will be less likely to overeat. Good healthy snack options include

  • Almonds
  • Peanuts
  • Walnuts
  • Fruit
  • Low-fat, unsweetened yogurt

Do not drink too much alcohol

Avoid or moderate alcoholic drinks. Try not to overdo it, since they also contain calories. About 3 glasses of wine or light beers would be ideal.

Eat protein

Choose lean protein options first, for example

  • Lean cuts of meat,
  • Turkey
  • Chicken
  • Fish
  • Vegetables and fruit
  • Save desserts for last and try the one you like most.

Avoid bad fats

Skip fried dishes. Choose baked or steamed options instead.

Avoid liquid calories

  • Sodas
  • Juices, alcohol
  • Hot chocolate
  • Remember that excess is what does the damage. Nothing happens if you enjoy these with moderation.

Pleasure, pleasure, pleasure is my rule

Enjoy your food when you eat. Chew slowly. Digestion starts the moment food enters your mouth, so take at least 20 minutes to finish a meal.

Most important of all, enjoy this December season with your loved ones. Do not overdo it. Moderate food and alcohol so you do not put your health at risk and so you can make the most of these special dates with the people you care about.

This article is a special contribution from Lic. Helena Salazar Ruiz, Nutrition Expert and Personal Nutritionist to Damien Soitout. You can find her on social media:
Facebook – Instagram

 

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