Page 108 - Muscle & Fitness (December 2019)

HOLIDAY EATING

5 Filling
Snacks
Under
100 Calories

Radishes and Salt:
5 medium = 5 calories,
0g fat
Bell Peppers
and Hummus:
1 cup, sliced + 1 tbsp =
51 calories, 2g
protein, 9g carbs,
2g fat
Olives:
10 small = 40 calories,
2g carbs, 4g fat

Carrots:
9 baby = 35 calories,
1g protein, 8g carbs,
0g fat
Popcorn:
1 cup, oil-popped =
55 calories, 1g protein,
6g carbs, 3g fat

Raw vegetables
are rich in
stomach-filling
fiber and water.

LTHOUGH the point of crashes. A salad is perfect. A study and their simple, starchy carbs
cheat meals is to stop being in the Journal of the American cause blood sugar spikes that
a stickler and enjoy your- Dietetic Association showed that zap your energy and encourage
self, you still want them eating three cups of salad reduced fat storage. Instead, eat shrimp,
to do as little damage as subjects’ caloric intake by 12% at smoked fish, cheese, and raw vege-
A possible to your abs. One a subsequent meal. Need a more tables. (And opt for hummus over
solution is to eat healthy before portable and convenient option? ranch or blue cheese dressing.)
you go out so that you simply aren’t Grab an apple and string cheese. Make the centerpiece of your plate
as hungry and therefore won’t The fruit provides water and fiber, whatever main meat dish is being
indulge to the same degree. and the string cheese gives you fat served. Ham or roast beef are high
Never go to a holiday party on and protein, which is satisfying in protein and devoid of carbs.
an empty stomach. Eat something and slows digestion. Where you stand at a party can be

before you leave that will increase When you get to the buffet table, as dangerous as the food itself. You
satiety, prevent cravings, and slow resist the breads, cookies, crackers, start talking with somebody near a
the digestion of foods you eat and cakes. They have no fiber, so bowl of chips and, before you know
later so you can avoid blood sugar they’ll do nothing to fill you up, it, you’ve emptied the bowl.

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