Disfruta estas Fiestas sin caer en los exceso en cuestión de tus alimentos

Como no subir de peso en estas Fiestas de fin de año

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Las galletitas, pastelitos y bizcochos que caracterizan a las grandes celebraciones pueden poner en riesgo tu figura…¿Como ser complaciente sin que se abulte tu barriga?…Aquí unos typs para no subir de peso en estas fiestas de fin de año.

Empiezas de manera inocente, primero tu secretaria te trae una fuente de galletitas holandesas, luego tu madre te envía un pastel grande, lleno de calorías, finalmente, tu jefe decide premiarte por el trabajo que has cumplido tan eficientemente en el departamento a tu cargo con una comida en uno de esos restaurantes donde sólo con mirar el buffet se puede subir hasta un kilogramo de peso.

¿Recuerdas ese poder de voluntad del cual estuviste alguna vez orgulloso? A esta altura es posible que ya lo hayas descartado como si fuera un anillo de compromiso en una despedida de soltero.


 

Como se trata de celebraciones, podrás decirnos que lo que menos necesitas es una recriminación sobre tu peso. Está bien, además, no hay razón para que no tenga que disfrutar en las grandes oportunidades y todavía sigas manteniendo un control sobre el abultamiento de tu barriga.

Pero queremos facilitarte las cosas. Y hemos creado una guía del consumidor con tendencia a la glotonería: una estrategia simple y realista que te permitirá saborear esos placeres reales de las fiestas sin terminar entristecido por el sentimiento de culpa o los kilos adicionales.

Y si no abandonas tus ejercicios durante esas celebraciones, la diversión todavía será mayor. (más abajo de este artículo encontrarás los Secretos del Exceso).

Entonces, te ofrecemos a continuación todo un mapa de rutas para ayudarte a navegar con éxito a través de esos mares de celebraciones.

El bar abierto

Las fiestas de cócteles de las compañías no son el mejor lugar para hacer que el licor se suba a la cabeza.

Pero digámoslo claro: Una vez que el gerente financiero empiece a calentar el ego con elogios, es difícil dejar calentar los tragos.

Ahí se presenta un problema: La cintura. El alcohol no tiene grasa, pero es un gran perturbador, explica un especialista.

Presentada la ocasión, tu cuerpo quemará el alcohol, pero almacenará cualquier grasa que tú ingieras a la vez, lo que eso significa es que incluso esos cacahuates de cóctel debes descartarlos, porqué de otra manera irán directamente a acumularse en tu cintura.

No vamos a decirte que no bebas. Queremos decirte más bien que seas inteligente al beber. La cerveza en general es mejor que el licor más fuerte porqué tiene mayor concentración de carbohidratos, de hecho, tú quemarás casi la cuarta parte de las calorías de una cerveza simplemente con el proceso de digestión de la misma.

 

 

Si tú vas a tomar más de una cerveza, es mejor que prefieras la que diga light (o ligera) en cualquier lugar de la etiqueta. Esta cerveza suele tener casi siempre unas 100 calorías.

Si te están torciendo el brazo para que seas complaciente con otros licores en la celebración, considera las siguientes opciones:

  • Champaña: sólo 84 calorías por copa. ¡Brinda!
  • Bloody Mary: Tiene usualmente unas 115 calorías con menos de un gramo de grasa. El jugo de tomate con el que se prepara es saludable (sobre todo si este es natural).
  • Ron: Contiene 114 calorías por copa, no es una mala opción. Pero trata en todo momento de ser moderado.
  • Vino Blanco: 70 calorías.
  • Ponche de leche y huevo: A muchos no les gusta, pero si lo ves en la barra y te apetece, toma en cuenta esto: Tiene 171 calorías por vaso y 10 g. de grasa.
  • Daiquirí: 224 calorías. (Se atribuye que parte de la obesidad de Ernest Hemingway, el escritor norteamericano, se debió a este trago).
  • Vinos Dulces: Aportan unas 157 calorías. Estos vinos van directamente a tu cabeza. Si te encantan, no bebas más de un vaso. Pero tendríamos que preguntarle algo…¿Porqué pueden encantarte?

La mesa del Buffet

No hay nada mejor que estar frente a una mesa de buffet para comer todo lo que se puede y contribuir a la formación de esas llantitas en la cintura, más aun cuando es otro el que paga la cuenta.

Esa no es la forma de encarar la oportunidad. Estas son algunas de las reglas que te mantendrán, a la vez, en control y totalmente satisfecho.

En primer lugar, toma las cosas con calma, esa comida ha pasado por todo un proceso, desde su obtención en el mercado hasta que es servida en la mesa, ¡y estate seguro de que no va a irse a ninguna otra parte!, entonces reduce el ritmo y los impulsos,

Tómalo como el sexo: Concéntrate en las cosas que tú realmente quieres, tómate tu tiempo para saborearlo y, luego, por supuesto, retírate.

Segundo, nunca uses un plato a menos que quieras hacerlo. A los hombres nos gusta acumular cosas, pero, en este momento en particular , cualquier acumulación tiene un precio muy caro.

¿Sabes porqué? Porqué en una reunión, como lo dice la sabiduría popular, si lo acumulas lo comes. Solución: Las delicadas servilletas de coctel. Toma sólo con los dedos una pequeña porción de comida a la vez, y eso es todo lo que comerás. (Nota: Esta táctica, por supuesto, no es aplicable a cosas más grandes y pesadas cómo la lasaña, por ejemplo).

 

 

¡Ahora toma una servilleta!, y demos un tour por el Buffet

Primera Parada

Las Carnes

  • Pechugas de Pollo, una buena primera entrada. En una porción de 85 g. hay 141 calorías y 8 g. de grasa. Eso significa que cada pieza que tú comes tiene en grasa alrededor de la décima parte de lo que pesa.
  • Cerdo, en una pequeña porción tú ingieres 177 calorías y 8 g. de grasa, pasa sin lamentarte.
  • Rollitos de carne de origen desconocidoRecuerda una regla general: Si no puedes identificar la carne de la que están elaborados, pásalos por alto. Cada una de esas porciones que vescuadradita o circular tiene, en el mejor de los casos, de 80 a 100 calorías y de 8 a 9 g. de grasa.
  • Paté, Pasa por alto el de ganso y busca el de pollo. No es bajo en grasa 58 por ciento de las calorías vienen de la grasa pero el de ganso tiene mucho más calorías provenientes de la grasa: un 85 por ciento.

Segunda Parada

Ensaladas y Pastas

  • Ensalada de papaAquí el problema es la mayonesa, con 179 calorías y 10 g. de grasa por media taza, comer una ensalada de papa es el equivalente de un proceso “revertido” de liposucción.
  • Ensalada de Col, Bastante buena para la dieta. Media taza de esta ensalada tiene sólo 41 calorías y 2 g. de grasa.
  • Camarones, Un camarón grande hervido tiene unas 5 calorías y casi nada de grasa. Se puede servir incluso con un poco de salsa.
  • LasañaSírvete una pequeña porción, menos por supuesto de lo que puede remover una espátula. Este platillo de apariencia inocente puede venir con 310 calorías (el 41 por ciento de ellas provenientes de la grasa) en cada porción regular.
  • Los Quesos, No hay una fiesta completa sin una variedad de quesos, maneja con cuidado la situación, 30 g. de queso tiene 110 calorías y más del 75 por ciento de ellas provienen de las grasas. Toma uno o dos cubitos, y luego retírate del lugar.
  • SalsasLas salsas con base de queso tienen unas 100 calorías y también grasa. Eso significa que en cada cucharada que consume con hojuelas de papa o tortillas, por ejemplo, casi el 40 por ciento es de grasa.
  • Guacamole, Una cucharadita tiene 2 g. de grasa.
  • Nueces y AlmendrasDebes ser selectivo. Las nueces, pecanas, almendras y cacahuates, tienen una gran concentración de calorías: entre 150 y 200 en 30 g. Y la concentración de grasas es más de la mitad. Ten en cuenta además, que la proporción es aún mayor si estas “semillas” están recubiertas de chocolate.
  • Bizcochos, Un bizcocho casero con nueces tiene más de 300 calorías y 21 g. de grasa por porción individual. Es mejor que pases por alto la oportunidad.

Comidas de fin de año

Una cena familiar de fin de año más o menos presenta este escenario: Tú te sientas, murmuras una oración, luego arremetes contra todo y cuando has terminado, lo que queda no son sólo los residuos y una baja sensación de autoestima, sino también un deseo incontrolable de tomar una siesta.

Dentro de este frenesí, sin embargo, está la posibilidad de la moderación, sírvete pequeñas cantidades solamente o pasa la fuente con cortesía a un familiar que no sospecha nada.

  • Aves, Remueve la piel, sin ella, la carne blanca tiene sólo 117 calorías por porción personal, con 18 por ciento de ellas provenientes de la grasa. Las carnes obscuras tienen más concentración de grasa, pero debido a que las ingerirás sin piel no hay mucho problemas con ellas.
  • Cerdo, Si tienes que escoger entre jamón y ganso, prefiere el primero. Unos 100 g. de jamón de cerdo te significarán  243 calorías y 5 g. de grasa, compara estas cifras con 346 calorías y 25 g. de grasa del ganso.
  • Rellenos. Un relleno casero que incluya desde pecanas (nueces) hasta carne, puede tener unas 170 calorías y 6 g. de grasa por cada 30 g. de relleno. Sírvete el equivalente de una taza que es por lo general el promedio y tú habrás ingerido algo más de 500 calorías y 31 g. de grasa.
  • Salsa de Arándano, No hay inconveniente en su consumo, media taza contiene 209 calorías y menos de un gramo de grasa.
  • Risotto, Este popular complemento de arroz es bastante pesado, con 241 calorías y 7 g. de grasa por cada media taza. También lo es el arroz silvestre con cacahuates. El arroz silvestre en si es bastante ligero, sólo apenas 100 calorías y una cantidad mínima de grasa, entonces, trata de poner a un lado las nueces renuncia a ellas sin compromiso!, ya que le agregan innecesariamente 82 calorías y 7 g. de grasa.
  • Espárragos en salsa holandesa. Ocho espárragos aportan apenas 30 calorías, pero si a ellos le añades 2 cucharaditas de salsa holandesa tendrás 88 calorías, con casi el 90 por ciento de ellas provenientes de la grasa. Sírvételos igualmente.
  • Brócoli son salsa de queso cheddar. Una porción de brócoli proporciona 32 calorías, y las dos cucharaditas de salsa de queso cheddar que tan bien lo complementan, le añaden apenas 31 calorías y 2 g. de grasa.
  • Camote Acaramelado, No es del gusto de muchos este potaje, pero si tú no puedes resistir la tentación, sírvete sin cuidado, sólo tiene 110 calorías, sin contenido de grasa, por cada ración individual. Los camotes con miel son mucho mejores y todavía siguen teniendo 139 calorías y un gramo de grasa.
  • Galletitas, incluso sin mantequilla tienen un promedio de 100 calorías y 5 g. de grasa. Si hay en la mesa otro tipo de pan, prefiere el integral que contiene sólo 70 calorías y un gramo de grasa por rebanada.
  • Pan de Ajo. No lo pienses: ¡Aléjate de ellos! No hay amenaza con el ajo, pero la mantequilla cuenta por 10 g. de grasa.

Los Postres

En condiciones ideales, el anfitrión pondrá un pastel con fresas en la mesa, tómalo como una ligera amenaza. Una ración individual vendrá con 153 calorías y muy poca grasa.

Pero si el postre es una suerte de pastel relleno, más crema, helado o algún tipo de miel encima, ¡ten cuidado! sírvete solamente el pastel relleno y deja de lado los suplementos.

Tú te debes cuidar, en particular, de las mieles espesas, los complementos de chocolate u otro sabor que se agregan a los helados y las cremas batidas.

Los Secretos del Exceso

Te decimos cómo comer prácticamente de todo, ¡Sin pagar las consecuencias!

Esto es lo que llamamos buena noticia: Investigaciones hechas sugieren que, así como se puede entrenar el cuerpo para correr en un maratón, también se le puede entrenar para sobrevivir a esas larguísimas celebraciones del año. Piensa en esto: comer todo lo que quieras, sin consecuencia alguna.

El secreto es el ejercicio. ¿Ya lo sabías? Bueno, aquí hay algo que tú no sabes. Un cuerpo físicamente bien preparado ajusta de forma automática su potencial de consumo de grasa en un periodo de…Llamémoslo autoindulgencia.

En una estudio realizado a un grupo de personas, a estas se les dio la tarea de ingerir 1,000 calorías en exceso al día, las que se ejercitaron aeróbicamente no sólo quemaron las calorías excedentes, sino también las provenientes de las grasas.

En cuanto a quienes ingirieron el exceso pero no se ejercitaron, su metabolismo se tornó más lento que antes, quemaron menos calorías de grasas que cuando lo hacían con sus dietas normales.

El ejercicio puede mejorar la capacidad intrínseca  de tus músculos de recoger la grasa de la sangre en vez de los carbohidratos.

Si se agrega entrenamiento de fuerza a este cuadro, la eliminación de grasa incluso mejora. Un estudio, por ejemplo, determinó que los individuos principiantes en la prueba que empezaron un programa con pesas, tuvieron que comer 15 por ciento más calorías al día apenas para mantener su peso, todo mientras eliminaban la grasa del cuerpo y obtenían fuerza muscular.

 

 

El entrenamiento con pesas te permite comer más al mejorar su tasa de metabolismo basal, o energía quemada constantemente para mantener la función del cuerpo. Cualquier otro tipo de ejercicio es saludable pero siempre debe ser practicado con mesura, y si es posible, con frecuencia regular de tres veces por semana. Pero si tú sufres de enfermedades cardiacas o hay predisposición a ellas, consulta con tu médico antes de comenzar a ejercitarte.

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  87. Today, I went to the beachfront with my kids.
    I found a sea shell and gave it to my 4 year old
    daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her
    ear and screamed. There was a hermit crab inside and
    it pinched her ear. She never wants to go back! LoL I know this is
    entirely off topic but I had to tell someone!

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  97. Hello

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  98. Hello

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  99. Hello

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