10 healthy ways to celebrate Labor Day
Traditionally, the Labor Day weekend is your much-needed rest time, where you can spend quality time with friends and family.
Because of the uniformity and alienation standards required by the global health crisis, this year’s Labor Day celebrations will be very different for many people. Although the party will be smaller, there will definitely be delicious food at every feast. When faced with so many tempting foods, how do you enjoy the holiday while maintaining the discipline of healthy eating for your brain?
To avoid the many food pitfalls that Labor Day parties may bring, please keep these helpful tips in mind…
10 ways to stay healthy on Labor Day
1. Make a plan
As Benjamin Franklin once said: “If you don’t plan, you plan to fail!” Before receiving unhealthy food, make sure to make a nutrition game plan. List the temptations you may face and develop strategies to cope. It’s easy to write down your goal or biggest challenge. Put them where you can see them and read them regularly. When you plan ahead, it becomes so easy to make healthier meal choices, you will be surprised.
2. Healthy BBQ
Many Labor Day celebrations revolve around barbecues in the backyard. If you are hosting a party, make sure to provide guests with healthy options. Instead of traditional greasy hamburgers and poisonous hot dogs, you can grill some free-range chicken breasts or wild salmon, trout or other cold water fish. You can also use your favorite vegetables and lean meat, free-range beef to make barbecue, or simply roast vegetables as a nutritious food. There are many ways to keep your body healthy, so be creative!
3. Pack snacks
If you are attacked by snacks, emergency rations may be a lifesaver. The best way to maintain blood sugar balance is to eat a healthy snack every 3-4 hours. Examples of healthy snacks are “unsweetened” dried fruits (raisins, cranberries and cherries), vegetables (baby carrots, celery and peas) and nuts (almonds and walnuts). These natural snacks are easy to carry and help avoid hunger between meals.
4. Stay hydrated
Every system in the human body needs water to function. Your brain is about 80% water, so please avoid anything that dehydrates it. It is recommended that adults drink plenty of water throughout the day. If you drink a glass of water 30 minutes before your meal, you may eat less but still feel satisfied.
5. Eat the rainbow
Colorful fruits and vegetables, such as blueberries, spinach, kale, kale, bell peppers, and pumpkins, have great health benefits. They provide a lot of vitamins, minerals, flavonoid antioxidants, anti-free radical carotenoids, and thousands of other substances that promote health. Plant-based foods can also help balance a healthy inflammatory response, thereby reducing your risk of exposure to brain, heart, blood pressure, blood sugar, joint or gastrointestinal problems.
6. Limit alcohol
Although appearing at many Labor Day parties, alcohol consumption should be completely restricted or avoided. From the beginning, make sure that your celebration is not ruined by bad decisions made by excessive drinking. Alcohol is a triple blow: it has high calories, is harmful to brain health, and reduces your resistance to temptation. You will need all the willpower to avoid dipping cheese and delicious desserts, so staying awake is a wise choice in all aspects.
7. Fill up first
Before going to the party, you will know that unhealthy food will be served here, first eat a meal that is good for the brain (low carbohydrate, high protein and vegetables). In this way, you will not feel hungry and will not be tempted to eat foods rich in unhealthy fats and sugars. Make sure to leave some space for any healthy food that may be provided at the party.
8. Use smaller plates
Get rid of bulky large plates and try to eat snacks and meals on smaller appetizer plates (or salad bowls) to better control the amount of food. Despite the illusion, the same amount of food looks larger on a smaller plate than on a larger plate. In fact, research by Cornell University and Georgia Institute of Technology shows that switching from a 12-inch plate to a 10-inch plate can help you eat 20-25% less calories.
9. Just say no
Practice saying “No, thank you”. Remember to be firm, but be friendly. It is okay to tell the host that you don’t want seconds. An example of how to politely refuse to serve unhealthy food is, “Oh, this looks so delicious, but I am too full now. But thanks for your question!”
10. Recycle desserts
Dessert is the decline of many people, especially during parties. The inherent danger in the dessert bar is that the wide variety of options will entice you to try multiple options, or look back for a few seconds when a particular cuisine entices your taste buds. It’s best to skip dessert altogether. If you are hosting a party, please provide guests with healthy options. Serve barbecues made from a variety of fresh fruits or try the chunky monkey frozen bananas. Your children will fall in love with them!
The BrainMD team wishes you and you a safe, healthy and happy Labor Day!
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Ten healthy ways to celebrate Labor Day first appeared on the BrainMD Health blog.