By Dr. Wendyliza Sarcia Paz
During the holiday season, it is best to still stick to your fitness routine whenever possible by simply walking more in the malls and taking the stairs instead of the lifts. Setting some outdoor activities with family and friends will burn more calories.
When invited as house guests, make sure to eat something before heading out to visits to avoid overeating or indulging in your unhealthy favorites.
Keep yourselves hydrated with more water than colored drinks as this will satisfy your appetite and keep you away from adding up more calories from alcohol, soft drinks, and juices during gatherings.
Distribute your meals evenly throughout the day by taking them in small, frequent portions rather than eating liberally all at once.
Be always mindful of what you eat and practice self-control in gratifying your cravings and desires during the season through self-reflection and meditation.
The holiday season is accustomed to lavishing ourselves with things that may lead to greed, competition, and expectations wherein it should be kept simple and joyous with its deeper meaning.
WHAT ARE THE DOs and DON’Ts
DO bake, boil, broil or grill your foods.
DO eat less “total fat” on a daily basis.
DO limit intake of fatty meats and whole milk products.
DO select foods that you know are low in cholesterol like those from plants.
DO limit your saturated fat intake by decreasing the amount of animal fat that you eat.
DO increase your daily physical activity that should become a part of your daily routine.
DO eat a diet that is low in sodium.
DO increase fiber in your diet (choose five or more servings of fruits and vegetables a day).
DO try to add soy to your diet with soymilk, soynuts, soymeats and other whole soy products.
DON’T take excessive alcohol and limit intake to 1-2 drinks per day.
DON’T take concentrated sweets frequently such as candy and regular soft drinks.
DON’T take large amounts of carbohydrate foods such as breads, cereals, rice, pasta and dairy products.
DON’T sit for prolonged periods at a time but increase physical activity.
DON’T stay up late at night so as to give the body enough periods of restful sleep.
FOODS TO AVOID
Baked products which include whole eggs, whole milk, or butter in large amounts
Salted or high-fat crackers
Pre-packaged pastries/muffins, rice or pasta prepared with butter or cheese sauce, whipped topping
Vegetables fried or sauteéd in butter or oil
Fatty cuts of meat
Poultry with skin
Processed meats
Fried meats/poultry/fish
Saturated oils such as coconut and palm oils, butter, bacon grease, stick margarine, regular mayo and salad dressing
Pickled Vegetables
Vegetables with cream, butter or cheese sauce
Fruit served with cream sauce, coconut, fruit cooked in butter
