t_Articles
December 7, 2005
As the year winds down to an
end, it is a time for reflection, holidays, and celebrations and of course,
food! In Asia, the end of the year usually coincides with a host of festivals,
with Christmas, Roman, Muslim and Chinese New Years. These festivals are great
occasions to get together with friends and family as well as to enjoy the best
of food that Asia has to offer.
However what many of us
dread is the post-celebratory pounds that become so noticeable once all the
partying is over. The unwanted extra weight is undesirable for both health and
cosmetic reasons, but equally a regular pattern of weight gain followed by
dieting to shed the pounds before the next holiday or celebration is best
avoided: there is mounting scientific evidence that yo-yo dieting and weight
gain has undesirable health effects and ultimately makes future weight gain more
likely as regular dieting leads to loss of muscle and a lower metabolic rate.
Cheating at the table
Guests
It may be the Christmas
party or Chinese New Year’s Eve reunion dinner. The tables are piled high with
food that your host, your mom or Aunt Rita insists you eat. What do you do to
placate relatives and friends and still maintain your waist-line? Take small
helpings of energy-rich foods like curries high in fat, fried dishes or cakes
and instead fill your plate with lots of less energy dense vegetables and
fruits. That way your host will see that you have a full plate and not feel
insulted. Eat slowly to maintain the illusion of a plate constantly stacked with
food.
Another way to reduce
temptation is actually to eat something (preferably less energy dense foods like
whole-wheat crackers or fruit) before hitting dinner or a party, and thus avoid
arriving ravenously hungry. The snacks will take the edge of your hunger (in
case dinner is late!) and reduce the urge to binge. Drinking water or
low-calorie fluids before and during meals also helps to keep you feeling full.
Hosts
If you host a party, do
yourself and your guests a favor by making clever substitutes of traditional
favourites. Roast turkey or chicken are great low fat choices if they aren’t
accompanied with rich sauces or rich stuffing. Find recipes for a lighter,
fruit-based sauce that are just as flavourful but not as rich as traditional
fat-based gravies. Stir-fry or steam vegetables instead of dousing them with
thick sauces. Steam fish or chicken with herbs and condiments like ginger and
garlic. Your guests will thank you for these healthier but still delicious
alternatives to deep-fried or high fat dishes. Alternatively, you could serve
low-fat seafood like grilled shrimp or steamed fish instead of meat dishes. Use
low-fat or fat-free versions of salad dressing or dips for appetizers.
If its important to serve
traditional dishes and all their trappings (after all it is the festive season)
be kind to your guests and serve up lighter or lower calorie dishes as well –
like a fruit or mixed salad with low-fat dressing – so that everyone stays happy
and guilt-free.
Portion planning
Watching your portion sizes
may not initially sound such a fun thing to do while having a festive dinner,
but remember you will enjoy the festivities after the meal more if you don’t
have that uncomfortable ‘I’ve eaten too much’ feeling.
Here are some ideas to help
in your portion control efforts - use the smallest plate you can find and
mentally eye-ball the higher calorie items; at a buffet, start off with salads,
fruit or vegetables and dig into the roast or meats only after you have had a
couple of vegetable servings; drinking water or other low calorie fluids while
you eat will also help to reduce the amount of food you eat and indirectly helps
to keep you feeling full and satisfied.
Recognise danger zones
Beware of the appetizers and
nibbles that accompany drinks and cocktails. You may not realize it, a handful
of mixed nuts or crisps with your cocktail could actually have as many calories
as a regular meal.
Avoid stocking up on regular
cookies, cakes and desserts at home – after all you can eat these any time of
year, and by eliminating these during the holiday period, you can replace with
some of the traditional seasonal/festive food treats Limit consumption of these
treats by consuming them only at parties or festive meals and avoid
gorging on second, third or even fourth helpings, and instead concentrate and
savour in moderation.
Don’t be tempted to skip
main meals to balance calorie intake – this is most likely to lead to
over-eating later in the day. Instead, choose light low calorie meals, and maybe
make it something a little special, more expensive than your normal fare such as
exotic imported fruit or a small delicacy – proving to yourself that you can
still treat yourself without stacking up the calories consumed.
Alcohol alert
Wine and alcoholic beverages
often accompany meals during celebrations. Do remember that alcohol is a big
calorie contributor. For instance, a 3.5 oz glass of wine has about 80 calories.
Other beverages like Christmas favourite egg-nog may set you back more than 100
calories a cup! Alternatives are a spritzer or alternate alcoholic drinks with
sparkling water or other lower in calorie beverages.
Take action!
Inject some fun and action
into the party by encouraging your guests to dance. Or if you’re going out with
a group of friends, suggest that you hit a night-spot with a dance floor and
dance off the dessert!
After all the parties, it
would be a good idea to make the vacation an active one. Book a vacation at an
island resort that has plenty of water activities like snorkeling, kayaking or
wind-surfing. Or take a trip to the mountains and hit the hiking trails. Make
family time play time by taking bike rides with the kids or picking up a new
sport the whole family can enjoy.
Ultimately, the holidays are
a time to relax and enjoy. By making smart choices of what you eat and drink
during the holidays, you can maintain your current weight and take one item
(lose weight) off your New Year’s resolution list!
Good picks
for Chinese New Year
