Nutritional Myths to Kick During the Holidays
New Year, HEALTHIER You!
Read original article : https://whereyat.com/holiday-meal-myths-to-avoid
For most people, the holidays mean endless family feasts and special party events serving cocktails and tasty treats. Undoubtedly, our seasonal celebrations from mid-November through February, particularly after Mardi Gras, do encourage overeating, sweet desserts and calorie-rich foods.
This year, don’t give yourself the gift of guilt by packing on those extra pounds. When the holidays arrive, try not to fall back on popular diets and mindless eating. Rather, arm yourself with alternatives and good choices. In this article, local experts weigh in on the nutritional myths to avoid during the holidays and provide recommendations to combat this season’s weight gain.
Myth #1: Eating at night makes you fat.
Fact: Total number of calories count that matters, day or night.
“That is one giant myth,” said Molly Kimball, registered dietician at Ochsner Fitness Center and author of the EatFit Cookbook, “The issue is that we often eat too much late at night, including the mindless snacking. I usually suggest a lean protein with a vegetable for reasonable late night eating. For good digestion, you should give yourself at least two hours between dinner and when you lay down for bed.”
Kimball emphasized to worry less about the time, and concentrate more on the various types and quantity of foods that you are eating.
Myth #2: Liquid calories don’t matter if I cut back on my carbohydrate consumption.
Fact: Alcoholic drinks can contribute to a significant amount of sugar and empty calories which can lead to weight gain.
“Fasting and overindulgence does not work,” said Blythe Peters, a local registered and licensed dietitian, and owner of Competitive Nutrition Education, L.L.C. “Alcoholic beverages do contribute to your overall calorie consumption and can also contribute a significant amount of sugar depending on the cocktail mix, Most people think that they can go to a party and drink because they skipped a meal or fasted during the day.”
During the holidays, alcohol, soda and other calorie-rich beverages can lead to an increased appetite and possible weight gain. Peters suggested to eat a healthy snack and hydrate before you go your holiday party in order to make good choices and limit your intake of alcoholic drinks. “Skinny Seltzers are lower in calories,” said Peters, “there are other options like low carb, low calorie beers and low calorie mixers but, you need to watch your portions. Appropriate portions are one drink per day for women and two drinks for men.”
Myth #3: All Carbs make you fat.
Fact: Complex carbohydrates, like whole grains, are not fattening foods. Again, it is more about the type and quantity of carbohydrates that you eat which may cause weight gain.
“Carbs do not makes us fat,” Kimball said. “Nope, it’s more about how much and how many carbohydrates do we eat? I always use this example: A half of cup of pasta is ONE serving which fits into a cupcake wrapper. We tend to reach for things that are readily available and easy to grab which generally means quick refined carbs.”
Many refined carbohydrates contain excess calories and sugars. For example: desserts, white breads, white rice and pasta, snack foods like chips, crackers and pretzels are stripped of their outside grain, which contains primarily the fiber and little protein prompting a spike in insulin levels.
Kimball suggested to stick to protein and good fats. “Carbohydrates can put you on a rollercoaster of cravings,” she said, “where you’ll crave more sugar and carbs.”
Myth #4: It’s important to fast periodically and detox your body for good health.
Fact: There’s no such thing as “detoxing” in medical terms. Diet and exercise is the only way to get healthy.
“Fasting for short durations can have benefits,” said Kimball. “Studies have shown that fasting for a 12-hour duration, 8 am to 8 pm, may help with inflammation, brain health and blood pressure. The idea is trying to cut back on your mealtime and fast while you’re sleeping.”
However, the assortment of detox products at health food stores, including smoothies, drink mixes, and dietary supplements claiming to rid your body of its toxins can simply be a marketing ploy, rather than a weight loss plan. “These cleanse-detox products may include dandelion root or apple cider vinegar,” added Kimball. “Both are natural diuretics which are fine, but know all the ingredients before you try it.”
