Eat Your Heart Out and Keep Trim
| 19 December 2008
Most of the year, Alexandra Galvan, 28, is pretty health-conscious. The second-grade bilingual teacher from Berwyn stays active – from tango classes to jogging – and is careful about her diet.
But once the holiday season approaches, Galvan can’t resist indulging in some of her Mexican family’s savory staples: tamales, enchiladas, chiles rellenos and “any type of salsa.”
“I have to make some room … unbutton pants a little bit,” Galvan jokes. “It’s good to spoil yourself once in a while.”
In Latino households, food often commands center stage during the holidays. It’s a celebration of our culture, a way to show our love and connect with family. After all, no Christmas Eve dinner would be complete without a second – or third – helping of abuelita’s irresistible lechón asado or tía’s famous empanadas.
Without realizing it, we can easily consume an entire day’s calorie intake in one sitting, resulting in weight gain and, if overindulgence becomes a habit, serious health risks.
But who says we can’t indulge in our legendary cuisine during the holiday season and keep the pounds from piling up? The trick lies in moderation according to Sylvia Melendez-Klinger, founder and nutrition consultant for Hispanic Food Communications, Inc.
From healthy twists on traditional recipes to thinking twice before going back for that extra helping, we can have our cake and eat it too – as long as we’re smart about it. “We Hispanics have this perception that a diet is a huge sacrifice,” Melendez-Klinger says. “[We say,] ‘¡Voy a romper la dieta!’ ”
Instead of fried foods, opt for dishes that are baked or boiled. Or if you simply must have those tostones, adjust your portions accordingly.
“You can still eat un bizcocho; just be conscious of what you’re putting in your mouth,” Melendez-Klinger says. “You can have that whole bizcocho with frosting, or just stop at half.”
For those who’ll be holding down the fort in the kitchen this holiday season, pay special attention to hidden fats in sauces that may add additional calories to meals, Melendez-Klinger says.
A single tablespoon of butter adds a whopping 100 calories; seasoning foods instead with lemons, herbs, vinegar, cilantro or chiles can cut a lot of calories without sacrificing the great flavors our food is famous for.
Being aware of exactly how many calories our favorite dishes contain is just the first step. If you’re serious about preventing weight gain during the holidays, you also have to get moving, says Sergio Rojas, fitness expert for NBC Chicago and personal training director for Lakeshore Athletic Clubs.
If hitting the gym sounds about as appetizing as sugar-free tres leches cake, there are plenty of fun and practical options to make sure you’re burning off those extra calories and kicking your metabolism into high gear.
Grab your friends for a night of salsa dancing (but stick to just one piña colada or you won’t be doing much good). Take the stairs instead of the elevator whenever possible. Walk to the grocery store instead of driving the five blocks.
“You have to be conscientious,” Rojas says, suggesting that it all boils down to those small choices we make every day. Eat small portions throughout the day (every 3 or 3 1/2 hours); be mindful of the total caloric intake and nutritional values of your foods; cut back on sugar, sodium and saturated fat; and eat more natural foods like fruits and vegetables.
Engaging in physical activities with friends also “makes it more fun and increases your chances for succeeding,” he says.
A couple of weeks before the holidays, Galvan says, she tries to get on a “health track” and curb calories as much as possible. She also intensifies her workout regime and ensures that she’s regularly breaking a sweat, whether lifting weights at the gym or getting lost in pulsating house beats at the club.
It might require some extra effort, but those enchiladas “are definitely worth it,” Galvan says.
MORE INFO:
Healthy eating habits
Tips to keep you from gaining weight during the holidays and beyond:
• Keep snacks to 100 calories or less and very little fat or no fat or sugar (i.e., sugar-free Popsicles, low-fat cottage cheese or fat-free yogurt).
• Don’t eat while you engage in other activities (especially sedentary activities like watching TV, reading, driving or talking on the phone).
• Eat slowly.
• Plan meals in advance.
• Think before you eat. Remember, every calorie counts toward your target, even a tiny bite!
• Plan a strategy to avoid uncontrolled eating and drinking at special events or when emotions urge you to binge.
• Serve all the food in the kitchen.
• Keep busy: Promise yourself that when you feel the urge to snack or eat more, you will engage in some activity that will distract you from food.
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