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Nutrition tips Before, During and after the Holidays



Before


Instead of stressing out on the eve of parties and celebrations due to the amount of calories you are going to consume, you should prepare yourself in the following ways:


If you do not have an exercise routine (monitoring steps, walking, riding bicycles, swimming, dance or yoga classes) this would be the best time to start as it will help you burn those extra pounds.


Eat many low-calorie dishes such as:


  • Salads for lunch with light dressings such as vinaigrettes or simply lemon juice.

  • Accompany dinners with boiled or baked vegetables.

  • Preferably start avoiding simple carbohydrates from mid-afternoon until the next morning meal to burn more calories.

  • Avoid frying food to lower calorie intake and preferably bake or roast protein dishes.

  • Fruits in the morning increase energy and fiber intake. Fruits are also a very good option for snacking.

  • Control the desire to eat sweet things by starting to eat nuts or vegetables at times of increased hunger.


During


Celebrating with family is very important and more so at this time of the year. When you are invited to gatherings, offer to bring light dishes. Consider the following ideas to include in meals that will share a healthy touch where all family members enjoy a new flavor.


  • Salads made with nuts and fresh or dried fruits (apples, tangerines or cranberries) combine very well.

  • Vegetable appetizers such as carrots, celery accompanied by hummus.

  • Sweet potato puree (sweet potato) made with natural potatoes without adding sugar, just a little butter, milk and cinnamon.

  • Baked vegetable dishes such as casseroles look for recipes on the internet made with low calorie ingredients.

  • Dessert recipes made with stevia or alternative sweeteners, (go ahead and try it) natural extracts, spices and accompanied by fruit.

  • Use blueberries, a superfood that can be added to the list of healthy desserts. Search social media for recipes to inspire your family.

  • Nowadays nut butters are used (a new sensation) to make cookies and they taste delicious, search online for a recipe based on your favorite kind of nut.

If you eat an excess of calories, exercise the next day: going for a walk around the neighborhood or to the beach, going to the park with the family, riding the bike or simply dancing all night to burn calories. Don't sit or lie down without burning the excess calories you ate!


After


The weeks after the holidays are important to help the body detoxify all the excess calories that you may have eaten without noticing. This is a great time to:

  • Start measuring the calories you burn each day from walking, a new exercise routine, gym class, or other activities that you enjoy the most to stay motivated!

  • Pay close attention to the calories you are eating, the important idea is to start a healthy menu where, in every meal, you will incorporate a protein, one or two whole grains and a healthy fat.

  • Drink healthy smoothies made with fruits and vegetables to detoxify the body.

  • Do not forget to drink a lot of water or liquids, approximately 64 ounces is ideal to maintain good hydration and release accumulated toxins. Remember that teas and coffee can be counted in the fluid intake per day.

Dietvana will be here to help you create a detox menu to start the year eating healthy. The secret is to use the foods that you like to eat and carefully incorporate them into a menu. Results typically will be felt quickly with improved metabolism and health.


Important:

Although moderate physical activity such as brisk walking is safe for most people, Dietvana suggest that you talk to your doctor before you start an exercise program.


We wish you Happy Holidays and a Healthy year 2023!












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