Ep015: Healthy Eating Holiday Survival Guide -- with Ravleen Sarkaria

deepintosleep.co — Ravleen Sarkaria

with Dr. Yishan Xu

TODAY’S GUEST

Ravleen Sarkaria, MS, RD is a clinical dietitian specializing in weight loss with experience in diabetes, heart health, and cancer nutrition. She has an intense passion for helping people end their battles with extreme dieting, deprivation, and intense food cravings by simplifying nutrition to fit each person's individual lifestyle. Her goal is to teach people healthy weight loss to ultimately be confident, love their bodies, and most importantly, be happy.

WHAT WILL WE LEARN

What busy professionals can do to eat healthier within their busy schedule, and maintain a healthy range of weight?

Choose a diet that is easy to do and easy to be consistent.

Survival guide for holiday eating:

Never starve yourself before a big eating event.
- Our body will over compensate and tend to overeat after starvation.
- Try eating a light lunch or light snack before a big dinner.
- Make sure you have some protein in the light lunch or light snacks to keep yourself full and satisfied.
Watch out for the special holiday coffee drinks.
- No more than once a week ideally.
- Try sugar free syrups, half sweetness, low fat or non fat milk, no weep cream (additional 200 calories), add extra spices for extra flavors.
- Every thing in moderation, tailor it to fit your own need and situation.
Always fill half of our plates with vegetables.
- Rule of thumb, try to eat 3 cups of vegetables and 2 cups of fruits per day.
- Start small, e.g., start with at least 1 cup a day.
- Consider get a selection of both fresh and frozen choices in your grocery shopping.
“Say NO to seconds, and YES to deserts.“
- A standard plate: 1/4 plate of protein, 1/4 plate of carbohydrate, 1/2 vegetables.
- Skip the 2nd or 3rd round, your body possibly is already satisfied with the calories coming in.
- Go for the desert instead.
Don’t forget about exercise. Exercise can help with the fatigue after a big meal.
- Even a 10-15min walk, playing a game with family members involving some physical activities.
- What if we are traveling or stuck at home? HIIT (High Intensity Interval Training)!
Finally, start small, fit your life style, have fun!