15 HOLIDAY EATING TIPS from Dr. Brent Allan

 

Medical Director, EcoQuest/Infinity2 Health Sciences

DO, MPH, FAAFP, Board Certified Family Physician

Notes by Master Manager Michele Jones

 

1- Know the foods you need to stay away from because this time of year they are EVERYWHERE. 

2- Limit portions.  Choose wisely.  Avoid gaining those 5-15 lbs most people gain over the holidays.

3- If you splurge once in awhile, you haven’t blown it.  You’re not “off” the diet. 

As Dr. John Sklare says, “Live it.  Don’t ‘die’ it.”  Enjoy that piece of pie, then get back on track.  Just because you ate something “off” your goal plan, you are not going to fail.

4- Don’t skip meals.  Follow the “3-500” plan.  Eat something healthful every 3 hours, 100-500 calories – be it a snack, a TED shake or a meal.  Keep your metabolic fire “burning” by fueling your body. 

5- Never arrive hungry at a holiday gathering. Have a TED before you go to the party.

6- Go to the buffet line with a small plate.  Survey the foods while in line. Stay away from the high glycemic (WHITE) foods.  Need help with this?:  “If it’s white, it’s not right.  If it’s white, don’t bite!”  Concentrate on proteins, greens, fruits.  Bypass the dessert section and go sit down.  Eat slowly and consciously.  Chew thoroughly.  Give yourself more time to feel full.

7- Bring snacks while you’re shopping.  An ENERGY or Fruit Fat Burner bar with water.  Nuts, celery, whole grain crackers.  Avoid the “call” of the Food Court at the mall.

8- Replace sweets with spicy/savory/pickled.  Lemon juice in water works well to quell the urge for sweets.  Add lemon or lime to hot or cold water, purified or sparkling.

9- Drink LOTS of water.  Flavored, noncaloric seltzers are great.  NOTE: Vortex water machines change the alkalinity of water to increase cellular absorption.  They cause the body to hydrate more quickly by changing the water cellularly so it is more absorbable.  This may be a future EcoQuest product offering.

10- Finish your meal within an hour to 90 minutes.  Skip dessert whenever possible.  Avoid that second insulin swing.  Save some food for tomorrow.  Leftovers are good!

11- Begin each meal with a salad or raw veggies.  This adds fiber and fills you up!

12- If you’re going to have some dessert, skip the simple carbs during the meal (potatoes, white bread, white rice, etc.)  Meal and dessert carbs should equal 1/3 of your meal’s calories.

13- Fiber is your secret weapon.  Whole grains, fresh fruits and veggies help you lose weight through better elimination, while maintaining even blood sugar and filling you up.

14- Mentally prepare for eating.  Taste things but don’t feel obliged to eat the whole serving.

15- Eat slowly.  Enjoy eating.  --  Remember … It takes 20 minutes for you to “feel” full.