how to eat healthy for the holidays and all year
Post on 20-Jan-2015
3.484 Views
Preview:
DESCRIPTION
TRANSCRIPT
How to eat healthy for the holidays and all year
Sudeep S Sodhi MD FACG Affinity Medical Group
You can't taste the beauty and energy of the earth in a Twinkie. - Astrid Alauda
Eat a full bowl of salad or fruit before lunch and dinner
• It is filling and has fewer calories (dependent on toppings and dressings) so you end up eating less.
• It is full of phytonutrients and antioxidants.
• It will slow the absorption of the main meal and prevent release of chemicals that can cause obesity.
Antioxidants and Phytonutrients An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. - Wikipedia
Examples include: Berries, peppers, kale, spinach, walnuts, oats, cinnamon, pinto beans, brussel sprouts
LIQUID CALORIES… • SODAS ARE NOT FILLING, BUT ADD ON THE CALORIES • 1 CAN OF REGULAR SODA = CALORIES BURNED IN ONE 2 MILE WALK
Water = Zero calories
• Walk 1 mile = burn 70 calories* • Run 1 mile = burn 100 calories* • Exercise 30 minutes at least 3 times /week
* average
• Don’t be fooled by THE BIG LETTERS on the front of the package. Look at the label instead. The FIRST ingredient is always the biggest.
• Avoid partially hydrogenated oil & high fructose corn syrup. • Avoid foods with a LONG ingredient list!
We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.
- A. E. Newman
Dietary fiber, sometimes called roughage, is the indigestible portion of plant foods that pushes food through the digestive system ...
– adds bulk to your diet, making you feel full faster
– attracts water and turns to gel during digestion, trapping carbohydrates and slows absorption to glucose
– lowers total LDL cholesterol – regulates blood sugar – speeds the passage of food
through digestive system – balance intestinal pH
We should look for someone to eat and drink with before looking for something to eat and drink.
- Epicurius
• Develop a relationship with food • Eat with the family (known to lower stress, decrease
incidence of substance abuse in kids and improve grades) • Develop an attitude of gratitude • Avoid distractions like television and argumentative
conversation during mealtime
Remember to …
• Please consult your physician before undertaking any dietary changes
• For more information, visit: www.affinityhealth.org
Happy Holidays!
top related