{"id":1355,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/think-before-you-eat-mindful-nutrition-for-the-holidays\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"piensa-antes-de-comer-nutricion-consciente-para-las-fiestas","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/think-before-you-eat-mindful-nutrition-for-the-holidays\/","title":{"rendered":"Piensa antes de comer: Nutrici\u00f3n consciente para las fiestas"},"content":{"rendered":"

La mayor\u00eda de las personas solo aumentan unas dos libras de noviembre a enero. El problema es que no perdemos ese peso y se acumula hasta 20 libras en 10 a\u00f1os. A esto se le llama \u201daumento de peso gradual\".\u201d<\/p>\n\n\n

Si visitas Vail o vives aqu\u00ed, todos los d\u00edas parecen ser un d\u00eda festivo o motivo de celebraci\u00f3n. As\u00ed que sigue estas 10 gu\u00edas \"conscientes\" para extender tu alegr\u00eda m\u00e1s all\u00e1 de la temporada:<\/p>\n\n\n

    \n
  1. No te saltes comidas, especialmente el desayuno. Acelera tu metabolismo y comer\u00e1s menos durante el d\u00eda.<\/li>\n\n\n
  2. Come como una princesa, no como un rey. Llena \u00bd de tu plato con vegetales sin almid\u00f3n, \u00bc con prote\u00edna magra y \u00bc con granos integrales o almidones ricos en fibra (consejo: limita las papas, el arroz o la pasta a 1 taza).<\/li>\n\n\n
  3. Ejercicio para los beneficios de salud y no solo para quemar calor\u00edas (siempre consulta a tu m\u00e9dico antes de comenzar un programa de ejercicios).<\/li>\n\n\n
  4. Cuida tus calor\u00edas l\u00edquidas. Los jugos, el ponche de huevo y el alcohol suman (consejo: una bebida alcoh\u00f3lica = 355 ml de cerveza o 148 ml de vino o 44 ml de licores destilados). Si bebes, la American Heart Association recomienda no m\u00e1s de una bebida al d\u00eda para mujeres o dos para hombres.<\/li>\n\n\n
  5. Disfruta de golosinas\/comidas especiales que de otra manera no comer\u00edas durante el a\u00f1o (es decir, Toffee de Enstrom) y omite las comidas con las que puedes vivir (es decir, pan y mantequilla).<\/li>\n\n\n
  6. \u00a1Si te excedes un d\u00eda no es el fin del mundo! Sal a tomar aire fresco, hidr\u00e1tate, come un desayuno saludable y sigue adelante.<\/li>\n\n\n
  7. Abast\u00e9cete de opciones de alimentos saludables. Llena tu hogar con agua con gas, frutas y verduras de temporada, frutos secos crudos, edamame, etc.<\/li>\n\n\n
  8. Crea recuerdos. Enf\u00f3cate en las personas a tu alrededor y menos en el buffet de comida.<\/li>\n\n\n
  9. Planifica tus comidas. Incluso las personas ocupadas pueden cocinar desde cero. Las comidas de olla de cocci\u00f3n lenta y las sopas f\u00e1ciles se pueden preparar con anticipaci\u00f3n. La fruta y las verduras cortadas (almacenadas correctamente) pueden durar 5 d\u00edas.<\/li>\n\n\n
  10. Duerme entre 7 y 9 horas por noche. La falta de sue\u00f1o interrumpe las hormonas que afectan el control del apetito y te lleva a comer en exceso.<\/li>\n\n<\/ol>\n\n\n

    \u00bfSab\u00edas que se necesitan 2 horas y 11 minutos de caminata para quemar un Peppermint Chocolate Mocha de Starbucks? Solo algo para tener en \u201cmente\u201d. \u00a1Felices fiestas!<\/p>\n\n\n

    La autora Katie Mazzia, MS, RD, CDE, es nutricionista en Vail Valley Medical Center. <\/em><\/p>","protected":false},"excerpt":{"rendered":"

    Most people only gain about two pounds from November to January. The problem is we don’t lose the weight and it adds up to 20 pounds over 10 years! This is called \u001cweight creep.” If you visit Vail or live here every day seems like a holiday or reason to celebrate. So follow these 10…<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1355","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nThink Before You Eat: Mindful Nutrition For the Holidays - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Think Before You Eat: Mindful Nutrition For the Holidays - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Most people only gain about two pounds from November to January. The problem is we don’t lose the weight and it adds up to 20 pounds over 10 years! 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