SOS: D-Day has arrived!
This year those who pay attention to their line are lucky: they will not have to celebrate and Hanukkah and Christmas, it falls on the same day :) Lol
Last week we saw how to prepare your body for the holidays and today we will see how to react on D-Day.
Should we have fun? Relax all your efforts? gain 2 kilos in one evening?
So first of all know that gluttony is not a sin and that you have to know how to indulge yourself especially to maintain your food rebalancing over the long term.
1, Foie gras is a very energetic food (440 calories per 100 g) and high in fat (mainly 60% unsaturated). However, if saturated fats are bad for the health of our arteries, unsaturated fats are protective. The fatty acids of fatty liver, like olive oil, are monounsaturated acids. So you can consume it without overdoing it.
2. Oysters are an essential part of festivals although they are consumed throughout the year. It is a complete food: rich in various nutrients, low in calories ( 42 kcal per 100 g ), digestible and low in fat (2g per 100 g). In addition, oysters are rich in vitamins including vitamin B, calcium, zinc (useful for fertility, also for regulating cholesterol), iron, iodine, potassium, etc.
Pay attention to the butter that accompanies them, favor lemon juice or vinegar with shallot to avoid any additional calories. You can also brown them in the oven.
3. Fresh or smoked salmon are fatty fish, but rich in unsaturated fatty acids (therefore beneficial) and protein (of good quality).
Salmon: more than 180 calories per 100 g and more than 11 g of fat.
This fish provides magnesium, calcium, zinc, copper, vitamin B12, vitamin D ...
Smoked salmon remains digestible although it is transformed by its preparation.
But be careful because this one is saltier than the fresh one. Smoking creates a layer of aromatic particles that are probably carcinogenic.
Limit yourself to 2 slices of preferably good quality smoked salmon (low-end smoked salmon may contain chemicals harmful to your health), and if you can opt for a fresh salmon tartare or a steamed fillet. Again, limit your side dish: butter, bread, mayonnaise, or sauce. They will be the real enemies.
4. Caviar and fish eggs: they are prepared in the same way: the ovaries of the females are removed to collect their eggs, they are rinsed and then salted to preserve them.
What will make the difference is the variety of fish: the caviar is prepared from the eggs of sturgeon and the others can be lump, trout, salmon.
Apart from the salt it contains, fish eggs provide good protein and omega-3 fatty acids. If you do eat it, keep a light hand on the salt during your meal.
Calories from caviar: 265 per 100 g
5. Turkey is a low fat meat containing few unsaturated fatty acids. Its flesh provides various vitamins and minerals: calcium, magnesium, iron ...
Once again, the accompaniment could be problematic: sautéed potatoes or chestnut stuffing. Prefer baking in the oven with a little oil or butter. Serve them with fruits like pears or apples and / or green vegetables such as green beans.
Turkey calories: 125 kcal per 100 g
6. Desserts as well as pies or the traditional log or ice cream.
If you fan of the sweet, do not remain frustrated take a small part and be satisfied with it. But do not forget that generally the desserts are mainly made of buttercream and biscuit therefore very high in calories. If you like logs, choose ice cream which is less caloric than the traditional one (the latter contains buttercream).
Calories per frozen log: 275 kcal per 100 ml
If you want to finish your meal with a little sweet touch: You can make a fruit salad but also your frozen sorbet log.
7. We can't talk about dessert without talking about donuts: to give you an idea: donuts are very energetic. In general, you need at least 500 calories for a sugar donut (not counting the chocolate topping, chips, jam filling, etc.)
During the 8 days of holidays, be satisfied with one for example and do not take starchy foods in your day (it is not the same equivalence but you can make this change once in the week).
8. Chocolate is a food rich in micronutrients: magnesium, calcium, phosphorus, iron, copper… It also contains many antioxidant substances, including valuable flavonoids which protect the body against the aggression of free radicals. Cocoa also provides very beneficial unsaturated fatty acids. So don't deprive yourself of it, but limit it.
Which one should we choose?
Dark chocolate mainly contains cocoa, cocoa butter and sugar. White chocolate, on the other hand, does not contain cocoa but cocoa butter, milk and sugar and is therefore a little more caloric. But know that all chocolates are equal and have calories. So choose the one you prefer (avoiding chocolates, supplements: cream, alcohol, hazelnuts ...
Calories of chocolate per 100 g: 520 kcal
9. Champagne : an essential sparkling drink during these festive meals.
On a nutritional level, this drink contains anti-oxidants and minerals such as potassium, magnesium… Champagne has a laxative and diuretic effect, ideal for eliminating waste and toxins. It is less caloric than most wines, however, you shouldn't overdo it because you know it contains alcohol. and don't forget alcohol is caloric: 1 g of alcohol provides 7 calories. So avoid mixtures and excesses and prefer champagnes (or even wines) of good quality. Low-end champagnes are often very acidic and not very difficult to digest.
Calories from champagne per 100 ml: 80 - 125 calories
10. Alcohols: Regarding other alcohols: avoid them as much as possible because they are also sweet and high in calories. During the meal, it is better to taste a very good wine rather than chain glasses of white and red wines. Remember to take a few sips of water between each sip of alcohol, to quench your thirst with water and not wine.
Calories from white or red wine per 100 ml: 100 calories
Here are my tips for avoiding unnecessary excess:
- Never arrive hungry for your holiday dinner: before leaving, eat raw vegetables (cucumbers, carrots, etc.) or even a piece of fruit. Foods high in fiber to fill your stomach and reduce your hunger pangs.
- Chew gently : your brain can understand satiety after 20 minutes of chewing. Satiety is important, it is what will slow down your hunger. You will therefore eat less without depriving yourself.
- Alternate your glass of alcohol with a glass of water: you will maintain good hydration in your body. Champagne for example is diuretic so it increases renal elimination. You will enter a vicious cycle if you have a glass of champagne as soon as you are thirsty.
- If you are faced with a buffet : take the opportunity to talk and perhaps make up for lost time with some of your friends. Try not to peck to the right and to the left: you will not have control over the food eaten. Take a plate and help yourself a reasonable portion.
- Bet on vegetables: carrots, cherry tomatoes, or salad that accompanies the foie gras must be unlimited foods. Start with its food, serve yourself with a fork (so that the oil falls - fewer calories will be digested).
- Prefer white proteins: if you have the opportunity to have white fish or chicken, for example. Don't count! the
- Count your starchy foods : if you can choose between the dessert and the starchy dish (pasta, rice, bread, etc.). If you are sweeter, keep a light hand on your starchy dish and vice versa.
- Enjoy what you eat: focus on your taste sensations and receive the messages that your taste buds offer you. You will have less desire to refill and above all you will be satisfied without having deprived yourself.
- Try not to have two days of celebrations: try to space out your invitations by one day. To make up for the pleasure of a gala dinner, let a boost day go by :) Your body can suffer if you give it too many sugary, fatty and boozy meals in the short term.
- At the end of the meal: dance or take a stroll :) a good half hour of walking or even dancing would be ideal. This pleasant exercise will improve digestion, assimilation and elimination of metabolic waste.
Above all, do not drink alcohol on an empty stomach: always eat a few bites before having your first drink. When we are on an empty stomach and drink, alcohol causes a sudden glycemic shock that will promote fat storage in all the foods you eat afterwards.
Exercise in the morning: since dinner will be excessive, start your day with a workout which will increase your energy expenditure for the day. The nutrients will thus be used for recovery and repair rather than storage as fat.
Do not feel guilty: if you had fun get back on top of it immediately: only good resolutions for the new year.
Typical example of D-Day of holidays:
1 glass of lemon juice 15 minutes before breakfast
Buttered toast, green tea
11 a.m. snack : 1 fruit
Bet on vegetables: rich in optimal fiber and have an anti-acid power. The evening eve may be lacking in this category of food so anticipate and compensate by balancing the daily intake.
Serve your vegetables with white proteins: white fish, white meat, etc.
And if you can avoid fat (to compensate with dinner).
4 p.m. snack:
Important so as not to arrive at the meal hungry and “ to throw »On the many temptations of the aperitif.
1 apple and a green tea to limit the feeling of hunger
Happy Holidays and forget the essential rule to get through this period without suffering: avoid depriving yourself. Frustration eventually takes over and leads to much more substantial excesses. So taste everything in small quantities without feeling guilty! It's all about balance.
Next week we will see how to erase the excess :)))