| It's the last day of your holiday and after walking | | | | Whatever you do, avoid the 'chips with everything' |
| around in flip-flops and a bikini for a fortnight it's finally | | | | approach. Not only are most chips pre-packaged and |
| time to pack your case and take a return flight back | | | | processed mush (instead of real potato) but they're |
| to reality. | | | | fried in polyunsaturated oils that have been found to |
| Taking stock, you're feeling pretty good about | | | | contribute to numerous medical conditions including |
| yourself. You're totally refreshed, tanned and feeling | | | | obesity and some cancers. |
| ready to face the world again. Your holiday has done | | | | Mix and Match |
| you the world of good. | | | | During our holidays (though it's true in day to day life |
| Then reality strikes! | | | | too) we tend to 'pad out' our plates with carbs, |
| Changing back into your going home clothes you | | | | carbs and more carbs. |
| notice that the waist is a fair bit tighter than before | | | | Everything from bread (including croissants and |
| you left, your hips are bulging a bit and your thighs | | | | pastries) to pasta, pizza to ice cream and even the |
| just about fit into your trousers. Basically, the | | | | beer, wine or cocktails that you drink around the pool |
| lard-monster has paid you a visit, and the likelihood is | | | | are predominantly made up of carbohydrate. |
| that he's going to be staying for a while! | | | | It has been proven that excessive ingestion of |
| For many women the above scenario is all too | | | | carbohydrates, particularly those with high glycemic |
| familiar. Two weeks of overindulgence and poor food | | | | values like potatoes, wheat, sugar and alcohol, can |
| choices leave the average woman with a weight gain | | | | lead to excessive insulin output which is known to |
| of about 5 to 7 pounds. Nearly all of it fat! | | | | increase fat retention leading to obesity and diabetes. |
| Now, obviously this isn't great. We all like to think of | | | | If we want to avoid the pitfalls associated with |
| our holidays as being a rejuvenating experience, not | | | | carbohydrate consumption there are three things we |
| one which will leave us fatter and less energetic than | | | | need to do: |
| before we left for the sun, but what can we do to | | | | 1.Determine your biochemical individuality to find out |
| avoid piling on the pounds whilst still having the | | | | how much or little carbohydrate you should include in |
| holiday experience we're hoping for? | | | | your diet (See accompanying article) |
| Plan, plan, plan | | | | 2.Cut back on all high glycemic index carbs opting |
| The main reason that so many of us put weight on | | | | instead for those that release their sugars more |
| during our holidays (or any other time for that | | | | slowly. |
| matter) is that most of us are 'reactive' eaters. We | | | | 3.ALWAYS eat protein and fat with your meal. This is |
| never pay much attention to what we're eating or | | | | important in reducing the effects of insulin as well as |
| when we're going to eat it and either wait until we're | | | | providing a well-rounded supply of vital vitamins, |
| ravenous before we find food or simply eat 'because | | | | minerals and amino acids that will also serve to |
| it's there' (especially on all-inclusive getaways). | | | | suppress your appetite. |
| Neither of these scenarios are great. Waiting too long | | | | You need to drink more than you think |
| between meals usually means that you'll overeat | | | | Though water consumption has just about been |
| when you finally do sit down to a meal and the other | | | | 'done to death' in the media recently, still too many |
| approach is an obvious route to obesity. | | | | people are oblivious to its importance in maintaining |
| If you want to win the battle of the bulge you've | | | | optimal health and vitality, opting instead for fizzy |
| got to think ahead. Plan for AT LEAST three meals | | | | drinks, fruit juice, tea, coffee and alcohol as their |
| per day (though ideally, five or six SMALLER feedings | | | | main sources of fluids. |
| work best) with a good rule of thumb being that you | | | | The problem is that NONE of these fluids do the job |
| should not eat again within 2 hours nor leave it longer | | | | of water and nearly all are damaging to the body. |
| than four. The result of this approach is that you are | | | | Even if you drink a couple of litres of fruit juice or |
| giving the body regular, yet small, quantities of food | | | | lemonade you still cannot consider yourself to be |
| and then digesting them before you eat again, | | | | hydrated. These fluids, due to their carbohydrate |
| meaning that there is very little left to lay down as | | | | content, actually require water so that they can be |
| fat. | | | | digested properly. They will dehydrate you. |
| (Note: This only works if you consume smaller | | | | There is simply no substitute for water. You're either |
| quantities of food. Six pizzas will still make you fat!) | | | | drinking it or you're dehydrated. |
| Ideally, your planning should also include WHAT you | | | | Dehydration is bad enough back here in the UK but |
| are going to eat as well as WHEN. This reduces the | | | | add the holiday sun and the obligatory alcohol into the |
| likelihood of eating rubbish or 'non-foods' as we | | | | equation and you've got serious problems. Not only |
| rarely, if ever, actually plan to eat poorly, we simply | | | | are sunburn and heat stroke going to get you but |
| eat out of a reaction to hunger and immediate | | | | you're more likely to put on weight too as the body |
| availability. | | | | mistakes this thirst for hunger. Found yourself |
| Fresh is best | | | | incessantly snacking on holiday? This may be the |
| If you really want to avoid piling on the holiday | | | | reason! |
| pounds this summer then avoid processed foods at | | | | So, how much should you be consuming? At least 1 |
| all costs! | | | | litre of WATER (any other fluids do not count) for |
| Laden with sodium, sugar and all manner of artificial | | | | every 50lbs of bodyweight, so if you're ten stones |
| colourings and preservatives, processed foods fall | | | | (140lb) you'll need around 3 litres just to maintain |
| into the category of 'non-foods', meaning that they | | | | balance. And remember, if it's particularly hot, if you |
| lack the vitamins and minerals that are needed in | | | | sweat a lot or you're being active, you'll need a fair |
| order to maintain optimal health. In addition, these | | | | bit more. |
| foods are calorie dense and appetite stimulants of | | | | Eating healthily on holiday doesn't have to be a bore |
| the highest order. Eat them at your peril! | | | | or a chore that detracts from your enjoyment of |
| Avoid ANYTHING from a packet, jar or tin, opting | | | | the experience. You don't even have to count |
| instead for fresh produce such as locally grown fruit, | | | | calories, miss out on treats or abstain from alcohol. In |
| vegetables and meat or fish dishes. | | | | fact, by paying more attention to what you eat you'll |
| This isn't as difficult as it may sound. Normally, you'll | | | | find yourself more alert, energetic and able to enjoy |
| find that as long as you have a little meat or fish, | | | | the experience so much more. |
| some steamed, roasted or stir-fried vegetables and | | | | And just think; you may even come home looking |
| the herbs and spices that are grown in the region | | | | better than you did before you went away! Wouldn't |
| that you are taking your holiday in, that you'll be onto | | | | that be great? |
| a winner. It'll be healthy and taste delicious too. | | | | See you on the beach! |