Africa-Press – Malawi. During the festive season, losing sight of your wellness goals is not uncommon. With all the cheer and merriment going around, it is only natural to let loose.
While a bit of enjoyment here or there is encouraged, it is also important to remember that good health is wealth, and your choices now will only impact you later.
Wellness expert Madeleine Kietzmann shares, “It’s when tables overflow with delicacies, calendars brim with social events, and our resolve to stay on track with wellness goals is tested to the limit.”
She also shares her surefire ways to eat mindfully during this busy period:
Get professional assistance with your diet plan
Kietzmann encourages a consultation with a professional who can devise an eating plan specifically for you.
“Every person has their own health needs according to their health problems. Ideally, work with someone who can test your health condition and devise a scientifically formulated plan for your personalised health and dietary needs.”
She adds, “It is dangerous to start an eating plan without knowing your blood sugar and cholesterol levels. We cannot eat the same amount of food, as we are all different.”
She also warns against eating too little as it may cause more harm than good.
Protein stabilises your blood sugar levels
Always make sure you’re getting enough protein, Kietzmann advises. She shares, “Ensure that your protein ratio is sufficient for 30 to 45% of your meal so that you have enough amino acids in your meal to stabilise your blood sugar levels.
“Snacking makes you hungry”
“To avoid snacking at parties, ensure you have a balanced meal so you don’t indulge.”
Avoid snacking on grains and wheat fillers
According to Kietzmann, proteins and veggies are your friends, while wheat and starchy foods should generally be avoided.
“We find that more and more restaurants and caterers like to use wheat and starchy snacks at festive events. Refrain from snacking on high-starchy snacks and instead stick to proteins and veggies, as they will satisfy your palate and won’t leave you hungry like high-carbohydrate snacks. Did you know that most wheat products have a high sugar content added to their dough, not to mention that most wheat products are genetically modified?”
Portion control is everything
Kietzmann also shares this helpful tip for making sure your portions are in order: “When you are at an event, and you can’t weigh your food, you can estimate using the size of your hand to avoid overeating. Meat should be no more than the size and thickness of your palm. Choose leafy greens and cruciferous veggies, as they are anti-inflammatory and healthier than your night-shades like tomatoes and peppers.”
Savour every bite
“For example, research published in the Journal of the Academy of Nutrition and Dietetics found that people who eat more slowly tend to consume fewer calories, as it allows time for satiety signals to reach the brain. These practices align with the cultural habits observed in French dining.”
Limit liquid calories
While most people enjoy a nice beverage – especially during Christmas time – Kietzmann shares that it is essential to stay mindful of empty calories.
She shares, “Be mindful of sugary drinks and alcohol, as you don’t want to drink all your calories. Opt for drinking soda or water in between meals. Van Loveren has brought out a fantastic lower-calorie de-alcoholised wine that is lower in calories and has almost zero alcohol, which makes it safer for you to have, especially if you need to be a responsible driver after being at an event. Instead, take your own and pay a corkage fee to ensure you are safe on the road.
“Bring a healthy dish”
If you’re attending a gathering, contribute something wholesome. Cut down on sugary sauces and use sugar-free spices free from wheat and sugar.”
Pause before seconds
While it may be tempting to revisit the food table, Kietmann advises waiting at least 10 minutes.
“Wait 10 minutes before considering another helping—it may be hunger talking or habit. Rather than eat slower and stop when you are 80% full, wait for 10 to 15 minutes so that you give your body a chance to signal your leptin hormones.
She adds, “The hormone that makes you feel full is leptin, often called the ‘satiety hormone.’ Leptin is primarily produced by fat cells and communicates with your brain, specifically the hypothalamus, to regulate hunger and energy balance. Choosing food high in good fats and protein will help signal your leptin hormones, which will assist you to feel full quicker than choosing starchy and sugary meals.”
Forgive yourself
Having one too many can happen, but this doesn’t mean you should punish yourself. Kietzmann reminds us that forgiving ourselves for slip-ups is important to mindful living.
She concludes, “Remember to stay active so that it can help you burn more calories. You must know that you can never outrun or out-exercise a bad diet, as weight loss is 80% of what you eat and 20% of how active you are. Exercise helps you stay congruent when you move regularly, as you would not want to eat poorly when you just spent an hour in the gym.”
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