Most Americans gain about a pound during the holiday eating season which doesnít seem to be a lot yet for most of us that weight never comes off, one reason why most middle aged adults are significantly overweight. By some estimates Americans consume more than 3000 calories for Thanksgiving Dinner. To put that number in perspective, most of us would have to run a marathon to burn that off.
Here are a few tips to keep in mind for healthy holiday eating which can lessen the amount youíll vow to lose when you make your New Yearís resolutions:
Donít starve yourself prior to Thanksgiving Dinner. Have a high fiber breakfast cereal. Buckwheat is a good choice because itís high in protein which takes longer to digest than unrefined carbs.
Itís all too easy to eat without paying attention, emptying a bag of chips and can of dip while watching the Thanksgiving parade. San Francisco once had an all you could eat restaurant called Communion, where there was only one rule. Patrons couldnít talk. Without distractions, customers had to focus on the food so they ate less than at other similar places.
Instead of cheese balls, or stuffed mushrooms as appetizers, broccoli florets, or miniature carrots in a fat free yogurt based dip or salsa are healthier choices.
Practice portion control. Eat what you enjoy, but do so in moderation savoring the food as you eat. Donít stuff yourself. Dr. Bradley Wilcox of Harvard Medical School in the anti aging documentary Reverse Aging Now explained that there is a delay between the time that we are full, and actually feel satiated. Donít feel embarrassed about leaving food on your plate when youíre finished. Those calories will do better there than as belly fat.
Choose food wisely. When starting with salad, favor a fat free vinaigrette dressing at only 30 calories per serving, vs. 180 for buttermilk ranch. Forgo the sweet potato casserole topped with marshmallows. A serving can run over 600 calories. A cup of baked bean casserole can average 450 calories. Instead choose cooked vegetables that are simply prepared, either steamed or stir fried in olive oil and garlic. For example a Ĺ cup serving of peas and pearl onions runs only 40 calories. Rather than eat eight ounces of turkey, go for half that amount at 323 calories for dark meat.
Use gravy to moisten not drench. Ask what the stuffing is made of. If itís primarily white flour, avoid it since there is little nutritional value. For desert, remember that a slice of pecan pie is stuffed with over 500 calories while traditional pumpkin pie has a bit over 300.
A single cup of eggnog with 2 ounces of either rum or brandy will run 470 calories! If you swap the eggnog for the same amount of Sauvignon Blanc, a good pairing with turkey, it will be only 241 calories. Be sure to drink moderately since alcohol can lower your inhibitions about eating.
Donít forget to get some exercise on feast days. A half hour walk can burn off half a cup of mashed potatoes.
Olive oil is rich in monounsaturated fatty acids which can reduce your risk of heart disease by lowering both your total cholesterol and low density lipoprotein, the bad cholesterol. These fatty acids can help normalize blood clotting as well as help with blood sugar levels by controlling insulin.
Olive oil is full of polyphenols, antioxidants that help protect your cells from damage. They also have anti-inflammatory properties
Remember that olive oil is a fat, so donít use it to augment other fats, such as butter or margarine, but to replace them.
Unfortunately however a study at UC Davis by Dr. Edwin N. Frankel has revealed that most of the olive oil imported into the US is sub standard.
Unlike wine, olive oil doesn't improve with age. Often the oil is simply so old that the polyphenols have deteriorated. Olive oil is essentially a fruit juice, so the fresher it is the better. Look for olive oil stamped with a harvest date on it. Keep in it the refrigerator to preserve its freshness. Place the bottle in hot water to loosen the oil if it hardens.
If this Thanksgiving, you serve a dipping plate of olive oil mixed with a touch of balsamic vinegar along with whole grain rolls, youíll be treating your family better than by offering white flour rolls with butter.
Reverse Aging Now, the anti-aging DVD can provide the motivation you need for the keeping the weight off this eating season. Do you look as good as you can for your age? In Reverse Aging Now inspirational seniors and America's top anti aging doctors and scientists show how you can take charge of how you age.
The latest version also contains a TV interview with the producers about how they applied the precepts they learned to live better and younger. Plus there are free bonus videos on "Superfoods," "Superdrinks," "Saving your Face," "Exercise Basics," and "Seeing without Glasses." Preview the anti aging documentary here. As a reader of this newsletter you qualify for a special bonus: Enter coupon code RAN-5 at checkout and save $5 off the selling price here at ReverseAging.TV Get 2 1/3 hours of material for only $19.95!To see how one baby boomer is applying anti-aging precepts to his own life, go to Anti-Aging Diary.com. To embrace anti-aging you need to make a mental as well as physical journey. It's not always easy, but well worth the effort. Remember to watch our anti-aging documentary, “Reverse Aging Now.
Reverse Aging News ©2013 Checkmate Pictures - Paul M. J. Suchecki, Editor
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