1. Make Healthy Substitutions
Holiday meals tend to be heavy. So find opportunities to cook with healthier alternatives. Instead of calorie-laden stuffing, try a side dish of nutty, low-calorie quinoa. This grain-like superfood is an excellent source of magnesium, iron, calcium, essential amino acids, fiber and protein. And instead of slathering butter on toast, drizzle herbed olive oil on pita bread. Olive oil is high in monounsaturated fatty acids that promote heart health.
2. Practice Portion Control
You've probably heard that a portion of protein is about the size of a deck of cards. If this seems small, a couple of tricks can help fool your eye and stomach. Research has shown that people who eat from a smaller plate feel just as satisfied as those who eat from a large one. And make a habit of filling half your plate with veggies to add color and fiber without a lot of calories.
3. Eat More Slowly
It's easy to overeat when you're socializing or otherwise distracted. Eating more slowly has three important benefits. First, you'll have time to savor your meal. Second, it takes about 20 minutes for your brain to register that your stomach is full. The less you consume during that time, the better! Finally, chewing your food more thoroughly creates smaller particles that are easier to digest.
4. Balance Your Digestive Tract
If you're eating more or richer foods this season, the right supplements can help you avoid common digestive problems. Schiff® Digestive Advantage® Gas Defense Formula breaks down gas-causing carbohydrates to provide fast relief of occasional gas.* If you're lactose sensitive, use Digestive Advantage® Lactose Defense Formula
Try a daily probiotic supplement such as Digestive Advantage® Daily Probiotic to support your overall digestive and immune health which has 10x better survivability vs. yogurt to deliver good bacteria where you need it most.* ‡‡ Based on median % survivability of Digestive Advantage® vs. probiotic supplements and 20 probiotic yogurts in simulated gastric pH for 2 hours. Survivability and delivery of probiotic cells to the small & large intestines is one of several factors influencing overall product effect.