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ការរមលេក

ធ្វកធូ 2

ការរមលេក

It is hard to believe but the holidays will soon be upon us. This will imply family gatherings, holiday parties and typically overindulging in food and alcohol. On average, Americans acquire 5 pounds during the holidays due to over indulging. This weight acquire is called holiday weight creep and despite our best intentions to lose it many Americans never do.

I recently had the opportunity to ask  Dr. Keith Kantor, a leading nutritionist and author of the book, “What Matters: leadership values that just might save America“, a few questions about holiday weight creep and what we can do to avoid it this year. below are his suggestions on how to have a healthy holiday season and foods that can be served that won’t add holiday weight to the waistline.

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Why do Americans acquire weight during the Holidays?

It is simple, Americans common acquire what we call the “seasonal 7 pounds” between Halloween and new Year’s Day because there is an abundance of unhealthy foods loaded with sugar and unhealthy fats along with our schedules being booked with school activities, parties, shopping, and exercise drops down on the priority list.

How can we avoid the holiday weight creep? stay active, even if you cannot devote the same amount of time to exercise as you typically do outside of the holiday season, try to still remain active throughout the day. purchase an activity monitor like the “fitbit” and objective to get 10,000 steps in per day. rather than devoting separate time to exercise, counting steps can be done at the mall while holiday shopping, walking much more at work, cleaning at home or on your lunch hour at work. Also, try to stick to a balanced meals consisting of protein, non-starchy vegetables and heart healthy fats. avoid the “counting calorie trap” don’t substitute a cookie for a healthy salad because they are equal in calories. just because foods are equal in calories does not imply your metabolism will process the foods the same. You may develop a sugar addiction and suffer from insulin spikes and drops, causing you to crave much more sugar than normal, resulting in unwanted weight gain. getting sufficient protein, fats and at least 5 servings of fruits and vegetables per day with an occasional holiday treat will guarantee your metabolism does not get damaged.

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Also, don’t forget to take your supplements, if your body is deficient in nutrients due to a change in your diet, then it could result in excessive cravings, inflammation and weight gain. A high quality multi-vitamin and omega 3 fish oil ought to be consumed daily. If you have a hard time with sugar cravings, a chromium supplement taken an hour or so before a party or get together can also help decrease cravings, due to its powerful role with insulin in the body.

What are some foods that Americans can delight in during the holidays that will not add to their waistlines? All foods can be modified into a healthier version. A healthy version of a holiday meal includes roasted turkey, sweet potatoes, and a variety of roasted vegetables. try to use real unprocessed ingredients, avoid refined flours and white sugar. If you are into baking sweet holiday treats, choose healthier versions of your favorite recipes. There are several recipes that use almond flour, coconut oil, dark chocolate chips, etc. instead of the conventional fattening ingredients.

If your family wants you to cook the conventional recipes then try to give away the remaining leftovers so you will not be eating heavy foods several days after the meal, this will cause unwanted weight gain, one “off” meal will not.

Do you have any easy healthy dishes that can be served during the holidays which will help us to avoid the weight gain? Roasted your meats with fresh herbs, which is the best way to maintain flavor without adding excess fat and calories. instead of candied yams try making a sweet potato mash with stevia or honey and cinnamon.

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Instead of conventional white potatoes try a cauliflower mash.

RECIPE: 4 c cauliflower florets2 Tbs. organic butter1 oz. half and half, or sour cream or plain Greek yek yogurt1 ចំណិតអំបិល 1 ចំណិតនៃម្រេចខ្មៅ 1 ចំណិតខ្ទឹមសម្សៅម្សៅ 1 ។ ឈីសស៊ីស្យូមឈីសធ្វើឱ្យមាន 4 ការបម្រើចំហាយទឹកចំហុយរហូតដល់ទន់បន្ថែមលើម៉ាស៊ីនកំដៅអាហារនិងបន្ថែមគ្រឿងផ្សំផ្សេងទៀតឱ្យមានរសជាតិឈ្ងុយឆ្ងាញ់។

តើមានយោបល់អាហារូបត្ថម្ភសំខាន់ៗអ្វីខ្លះដែលយើងគួរតែចងចាំក្នុងអំឡុងពេលថ្ងៃឈប់សម្រាក? ជៀសវាងការចាប់ផ្តើមផែនការអាហារូបត្ថម្ភដ៏តឹងរឹងមួយនៅរដូវវិស្សមកាលនេះអាចក្លាយជាការធ្លាក់ចុះហើយជាធម្មតាមានអារម្មណ៍បរាជ័យប្រសិនបើអ្នកផ្តល់ឱ្យទៅក្នុងការព្យាបាលនៅការិយាល័យសាលារៀនឬពិធីឈប់សម្រាករបស់កូនអ្នក។ គោលដៅសមរម្យគឺព្យាយាមរក្សាទំងន់របស់អ្នកក្នុងរដូវវិស្សមកាល។ រីករាយនឹងពេលវេលាជាមួយមនុស្សជាទីស្រឡាញ់របស់អ្នកចាប់ផ្តើមប្រពៃណីសកម្មថ្មីជាមួយក្រុមគ្រួសាររបស់អ្នកជំនួសឱ្យការបើកបរដើម្បីមើលអំពូលអ្នកជិតខាងជិះកង់ (ការអនុវត្វអាកាសធាតុជាការពិត) សូមចូលទៅកាន់ផ្ទាំងដីពោតឬចម្ការ។ ល។

ភ្ជាប់ទៅប្រកាសនេះ: របៀបរក្សាសមក្នុងថ្ងៃឈប់សម្រាក

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