8 simple tips for a healthy holiday season – Health

the wonderful evening full of sweets, lavish Christmas dinners… December is full of temptations. This can be compensated with a strict diet or running schedule, but these eight small steps will also take you a long way.

1. Just enjoy!

Ate more than you intended on Sinterklaas Eve, Christmas or New Year’s Eve? Get rid of that guilt! As long as you maintain a healthy diet for the rest of the month, with sufficient exercise and not too much sweets, snacks or alcohol, you should be fine. In fact, those who impose too many restrictions on themselves during the holidays run the risk of going off track at other times.

2. List of groceries

Chocolate, Christmas wreaths and cheeses: the shops are often already full of them in November. How do you resist all those temptations? Think about what you want to eat each day and make a shopping list before you go to the store. This way you are less likely to succumb to all those goodies that are on display. And not only that, you also avoid buying too much and having to throw things away afterwards, or getting rid of leftovers.

3. Feast on vegetables

Well-prepared veggies are just as good as a grilled turkey or lamb chop, and they’re good for you, too. They provide many vitamins, minerals and dietary fiber. People who eat a lot of vegetables (and fruit) have a lower risk of heart disease, stroke and colon cancer. Eating vegetables also provides few calories, but it does have a satiating effect: you feel full faster and therefore automatically eat less of other, higher-calorie foods. Therefore, fill at least half of your plate with vegetables at every meal – including during the holidays – and be creative. A salad in advance, a soup, a filled omelette or tomatoes on toast, it’s all possible. By the way, raw vegetables also do well on the drinks table, as a low-calorie variation on chips, cheese and nuts.

4. Do the water change

Wine, (non-alcoholic) beer, fruit juices and soft drinks: tasty, but they contain a lot of calories, few nutrients and sometimes a lot of sugar. Therefore, alternate these drinks with water during a drink or dinner.

5. Chew well

You would sometimes forget it during an animated conversation at the table, but: chew your food well, because that’s how you make saliva. It contains the digestive enzyme amylase, which ensures that nutrients are broken down and absorbed more easily. Chewing well also ensures that you do not overeat. How often should you chew? That depends on what you have in your mouth. Consciously chew until the bite feels “good” to swallow.

6. Holiday month? Exercise month!

Exercise ensures that the intestines are ‘massaged’ and get better blood flow. This way they get more oxygen and nutrients and they can do their job well. Also, the muscles of the intestine that provide the squeezing movements that ‘push’ food through the intestine remain strong and flexible. So plan daily exercise, even or maybe even especially during the busy December. Take a walk in the woods during the holidays, have a shuffleboard competition with the grandchildren… Also remember that every little bit helps. So lift that heavy shopping bag home yourself, take the stairs in shops or go to the shopping center by bike.

7. Give leftovers to the guests

Is there any food left over from the Christmas or New Year’s Eve dinner? Make sure you have enough plastic containers at home to give the leftovers to the guests.

8. Get some fresh air

In December it is often wet and inclement, and dark early. It would sometimes make you tired and gloomy, and then it is extra tempting to stay indoors. But just going outside gives new energy. Daylight sets your biological clock to the daytime setting, which means you sleep better at night.

Bron: Plusonline.nl

Ate more than you intended on Sinterklaas Eve, Christmas or New Year’s Eve? Get rid of that guilt! As long as you maintain a healthy diet for the rest of the month, with sufficient exercise and not too much sweets, snacks or alcohol, you should be fine. In fact, those who impose too many restrictions on themselves during the holidays run the risk of going off track at other times. Chocolate, Christmas wreaths and cheeses: the shops are often already full of them in November. How do you resist all those temptations? Think about what you want to eat each day and make a shopping list before you go to the store. This way you are less likely to succumb to all those goodies that are on display. And not only that, you also prevent yourself from buying too much and having to throw things away afterwards, or having to get rid of leftovers. Well-prepared vegetables are just as good as a roasted turkey or lamb chop from the grill, and they are also still good for you. They provide many vitamins, minerals and dietary fiber. People who eat a lot of vegetables (and fruit) have a lower risk of heart disease, stroke and colon cancer. Eating vegetables also provides few calories, but it does have a satiating effect: you feel full faster and therefore automatically eat less of other, higher-calorie foods. Therefore, fill at least half of your plate with vegetables at every meal – including during the holidays – and be creative. A salad in advance, a soup, a filled omelette or tomatoes on toast, it’s all possible. By the way, raw vegetables also do well on the drinks table, as a low-calorie variation on crisps, cheese and nuts. Wine, (non-alcoholic) beer, fruit juices and soft drinks: tasty, but they contain a lot of calories, few nutrients and sometimes a lot of sugar. Therefore, alternate these drinks with water during a drink or dinner. You would sometimes forget it during an animated conversation at the table, but: chew your food well, because that’s how you make saliva. It contains the digestive enzyme amylase, which ensures that nutrients are broken down and absorbed more easily. Chewing well also ensures that you do not overeat. How often should you chew? That depends on what you have in your mouth. Chew consciously until the bite feels ‘good’ to swallow. Exercise ensures that the intestines are ‘massaged’ and get better blood flow. This way they get more oxygen and nutrients and they can do their job well. Also, the muscles of the intestine that provide the squeezing movements that ‘push’ food through the intestine remain strong and flexible. So plan daily exercise, even or maybe even especially during the busy December. Take a walk in the woods during the holidays, have a shuffleboard competition with the grandchildren… Also remember that every little bit helps. So lift that heavy shopping bag home yourself, take the stairs in shops or go to the shopping center by bike. Is there any food left over from the Christmas or New Year’s Eve dinner? Make sure you have enough plastic containers at home to give the leftovers to the guests. In December it is often wet and inclement, and dark early. It would sometimes make you tired and gloomy, and then it is extra tempting to stay indoors. But just going outside gives new energy. Daylight puts your biological clock on the day position, so you sleep better at night.Source: Plusonline.nl

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