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How to eat healthy for the holidays and all year
 

How to eat healthy for the holidays and all year

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Dr. Sudeep Sodhi offers ideas on how to eat healthy during the holidays and all year.

Dr. Sudeep Sodhi offers ideas on how to eat healthy during the holidays and all year.

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    How to eat healthy for the holidays and all year How to eat healthy for the holidays and all year Presentation Transcript

    • How to eat healthy for the holidays and all year Sudeep S Sodhi MD FACG Affinity Medical Group
    • You can't taste the beauty and energy of the earth in a Twinkie. - Astrid Alauda
    • Eat a full bowl of salad or fruit before lunch and dinner •  It is filling and has fewer calories (dependent on toppings and dressings) so you end up eating less. •  It is full of phytonutrients and antioxidants. •  It will slow the absorption of the main meal and prevent release of chemicals that can cause obesity.
    • Antioxidants and Phytonutrients An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. - Wikipedia Examples include: Berries, peppers, kale, spinach, walnuts, oats, cinnamon, pinto beans, brussel sprouts
    • LIQUID CALORIES… • SODAS ARE NOT FILLING, BUT ADD ON THE CALORIES • 1 CAN OF REGULAR SODA = CALORIES BURNED IN ONE 2 MILE WALK
    • Water = Zero calories
    • •  Walk 1 mile = burn 70 calories* •  Run 1 mile = burn 100 calories* •  Exercise 30 minutes at least 3 times /week * average
    • • Don’t be fooled by THE BIG LETTERS on the front of the package. Look at the label instead. The FIRST ingredient is always the biggest. • Avoid partially hydrogenated oil & high fructose corn syrup. • Avoid foods with a LONG ingredient list!
    • We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons. - A. E. Newman
    • Dietary fiber, sometimes called roughage, is the indigestible portion of plant foods that pushes food through the digestive system ... –  adds bulk to your diet, making you feel full faster –  attracts water and turns to gel during digestion, trapping carbohydrates and slows absorption to glucose –  lowers total LDL cholesterol –  regulates blood sugar –  speeds the passage of food through digestive system –  balance intestinal pH
    • We should look for someone to eat and drink with before looking for something to eat and drink. - Epicurius
    • •  Develop a relationship with food •  Eat with the family (known to lower stress, decrease incidence of substance abuse in kids and improve grades) •  Develop an attitude of gratitude •  Avoid distractions like television and argumentative conversation during mealtime
    • Remember to … •  Please consult your physician before undertaking any dietary changes •  For more information, visit: www.affinityhealth.org
    • Happy Holidays!