Enjoy the end of the year holidays without neglecting your health
It is not about depriving yourself. The key is to be
moderate and selective with food and beverages.
With the novenas today officially begins the season of
Christmas and New Year's meetings that include foods and drinks that are hard
to resist, even if they come with weight gain, complications of some diseases
(such as diabetes) and even poisoning.
As the idea is to enjoy the holidays without depriving
themselves of all the good that they have, several specialists in nutrition and
diet provide recommendations on how to do it, in a healthy way.
Moderate in the novenas
When you arrive at the meal site, put on your plate first
the healthiest foods, such as lean meats, vegetables, fruits and cereals; Eat
slowly to give yourself time to feel full and satisfied. You will notice that
this lessens the temptation to eat desserts, fried foods and flours. Diana
Rojas, nutritionist-dietitian of the Javeriana University and nutritional
coach, points out that in these meetings the idea is not to go through the pain
of rejecting what is offered, but to moderate the portions and make them remove
the foods that are not so healthy .
If the novena is at night and you have been working during the
day, try to eat something healthy and light before you arrive at the invitation
site, such as a salad or a protein shake. This will keep you from getting
hungry to the meeting and, therefore, it will be much easier for you to
moderate portion sizes.
Some experts advise not only to drink with absolute
moderation, but to choose drinks with low caloric value, such as wines (red and
white), cider or champagne.
The nutritionist Diana Rojas insists that the most important
thing is not to overdo the amounts, since alcohol is metabolized as fat and has
a large number of calories. Similarly, the specialist advises avoiding sugary
drinks, such as sodas or industrialized juices.
"If they offer you cocktails," says Rojas,
"the best option is to take only one. For women, it is not advisable to
drink more than half a glass of wine or beer, to avoid an increase in caloric
Prevent the hangover
Although the main recommendation is to avoid alcohol
altogether, following these guidelines can help you avoid the discomfort of the
Drink slowly and with a full stomach: because the body
removes alcohol at a fixed rate, about 30 cubic centimeters per hour, if you
give enough time to burn it will accumulate less in your blood and the effects
will be lower .
Consider your build: if you are a small person, the effects
of alcohol consumption are greater on you than on someone with a greater
Drink in moderation: Women should not consume more than one
drink per day and men, no more than two. A drink is defined as the amount
corresponding to five ounces of wine (118 ml) or one and a half ounces of
80-degree liquor (44 ml).
Take a glass of water between drinks that contain alcohol.
This will not only help you consume less liquor, but it will decrease dehydration.
The preparations that increase the risk of poisoning are
those that contain proteins, such as meats, milk, cheese and eggs. In that
order of ideas, if you have food left over from the meeting, store it in the
fridge, avoid being exposed to the environment for more than six hours and do
not subject it to constant temperature changes because this may alter its
According to Rojas, all egg-based preparations are of high
biological risk, so you should be very careful with them.
The idea, he says, is to offer fresh food and prepare the
The nutritionist advises against consuming the next day
foods of this kind that have not been stored, preserved and frozen properly. He
also explains that before storing food in the freezer it is necessary to make
sure that it has cooled down first, insisting that the temperature shock can
accelerate the decomposition process and generate alterations that increase the
risk of poisoning.
In the same way, it recommends that the next day the food be
taken out of the fridge with enough time to thaw it alone (it is not advisable
to accelerate the process in the microwave).
Pay attention to your mood
It is not strange that some people, either because of their
memories of the past, because they miss someone who is no longer there, because
the relationship with their families is not the best or because of their
economic conditions, they do not enjoy Christmas and their spirits decline.
Cited by the agency 'Efe', the psychologist Rosa María Luna
Arroyo, from the Complutense University of Madrid, offers some recommendations
to avoid sadness at this time:
1. If you miss someone who is no longer there,
remember him fondly by meeting with his people and talking about that person.
2. If you miss someone because there has been a disagreement
between you, check if there is any possibility of achieving an approach.
3. If the sadness is due to something that you have not
achieved and that you may not be able to achieve, analyze what you have failed
and what you have learned from it.
—Heath News Network