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4 Tips to Avoid Holiday Weight Gain  

Tip 1: Carb Cycle

Carb cycling over the holidays is a good way to allow for some indulgence. On days where you are not at a party, consider cutting out all refined carbs to maximize insulin sensitivity.

On festive days, eat 350-400 grams of carbs, on low carb days eat no carbs from white sugar or processed white flour.  And a few days in the week, try no carbs.  Go with lean proteins such as turkey, chicken, and fish with leafy greens.  This approach will keep your mind on the goal instead of being off the wagon for 3 weeks and then facing 5-8 lbs to lose in the New Year.

Tip 2: Water loading

Drink 10-12 glasses of “flavoured” water a day during the holidays.

When you give your body all the water it could ask for, it gets rid of what it doesn't need. It sheds the water it was holding onto in your ankles and your hips and thighs, and maybe even around your belly. You also excrete much more than water. You are cleansing your body, taking the stress off the liver and other detox organs. The body trusts it doesn't need to hold onto excess fluid (called edema) anymore. Fluid retention is alleviated, as stored water is lost. This water shedding is often referred to as the "breakthrough point."

Remember to spread your water consumption throughout the day. It is stressful to the kidneys to drink too much water at once. Buy a mason jar that holds a litre of water and that way you can keep track of the amount and remind yourself to drink. Stop drinking water 3 hours before you go to bed to save getting up in the night.

The brain cannot tell the difference between hunger and thirst, so most of the time you think you are hungry, you are really thirsty. Water is a natural appetite suppressant. If you feel thirsty, you're already becoming dehydrated, so sipping throughout the day is best. When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day!

Tip 3: Fibre Loading

Eat fibre-rich snack before parties. Fibre could be described as the carbohydrates that you can’t digest. Because we lack the enzymes to break fibre down, fibre fills us up and controls hunger. It is a must for blood sugar balance because it slows down the absorption of any sugar or starch that is ingested with it. Examples of fibre include green veggies, chia and flax seeds and fibre supplements.

Tip 4: Don’t Arrive Hungry

Always have light snacks a few hours before arriving at a party. If you turn up having starved yourself all day, you’re more likely to become a permanent fixture at the buffet table and will almost certainly overindulge when faced with a mountain of delicious food.

Click and watch to see how Julie helps us navigate the buffet table.

Nutritionist Julie Daniluk’s first book, Meals that Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process. She also hosts 'The Healthy Gourmet' on the Oprah Winfrey Network (OWN), a reality cooking show that looks at the ongoing battle between taste and nutrition. Check out more amazing recipes and nutrition tips at www.juliedaniluk.com

Check out Julie on Facebook at Julie Daniluk Nutrition and on Twitter @juliedaniluk


 

Wednesday, December 19, 2012

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