Two-thirds of individuals say they overindulge in meals during the holidays and a 3rd drink extra alcohol, in line with an Ohio State College survey final 12 months.
However it’s attainable to benefit from the holidays whereas sustaining a wholesome way of life, says Dr. Nicole Saphier.
In a dialog with Fox Information Digital, the Fox Information medical contributor shared her prime 4 ideas for navigating the season in a extra nutritious manner.
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Dr. Saphier’s 4 prime ideas
1. Prepare dinner at residence
It’s finest to prepare dinner at residence every time attainable, Saphier mentioned.
Research have proven that individuals who prepare dinner at residence are inclined to have decrease physique mass index (BMI) and higher overall health.
It’s finest to prepare dinner at residence every time attainable, Dr. Nicole Saphier instructed Fox Information Digital. (iStock)
“While you exit, you’re not in command of these oils and sugars and salts and every little thing that’s added to your meals,” she instructed Fox Information Digital.
“So for those who’re getting your meals from the grocery retailer and cooking it at residence, it is sure to be more healthy than something you are getting out [at restaurants].”
2. Snack good
Earlier research have proven that just about 1 / 4 of the energy U.S. adults eat come from snacks.
When snacking in the course of the holidays, Saphier recommends selecting meals that pack a nutritional punch.
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“Possibly seize a handful of pistachios or blueberries or a few of these different superfoods which are good on your mind and your whole physique as an alternative of grabbing potato chips,” she suggested.
3. Avoid soda
When it comes to beverages, water is all the time the only option, in line with Saphier.
“It is advisable drink as a lot water as attainable and steer clear of the sugary drinks,” she mentioned.
On the subject of drinks, water is all the time the only option, in line with Saphier. (iStock)
For many who have hassle consuming plain water, the physician recommends unsweetened iced tea or natural tea, with out including sugar packets.
Typically talking, she mentioned, the decrease the sugar content material, the higher.
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“Additionally, keep away from any form of sodas,” Saphier mentioned.
“I do not care what sort it’s, it is not good for you. And even when there is a ‘weight loss program’ in entrance of it, it is a no-no, particularly heading into the vacation season.”
4. Restrict or keep away from alcohol
Research have proven that Individuals drink on common twice as a lot alcohol in the course of the holidays.
“I do know there are many events happening, and I say everything in moderation,” Saphier mentioned.
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“If you’re somebody who socially drinks, you’ll be able to have a cocktail — however watch what you drink.”
There isn’t any optimistic profit to drinking alcohol, however there are “plenty of negatives,” Saphier mentioned.
“It’s not simply that it’s unhealthy for the liver or that it will increase the danger of most cancers — it additionally will increase the danger of despair and causes poor sleep habits,” the physician warned. (iStock)
“It’s not simply that it’s unhealthy for the liver or that it will increase the danger of most cancers — it additionally will increase the danger of despair and causes poor sleep habits.”
Lack of high quality sleep can have a ripple impact on all features of life, the physician warned.
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“When you do not sleep nicely, every little thing is totally off the subsequent day — it is sort of a downward spiral,” she mentioned.
“So for those who can keep away from alcohol, I like to recommend you achieve this.”