LInks & Resources
Mark Mincolla Ph.D.'s Holiday Diet Tips
Research indicates that during the holidays (specifically the time period between Thanksgiving and the New Year) the average American gains 6-8 lbs. due to dietary excesses. Mark Mincolla Ph.D. is here to give us his 5 tips for avoiding holiday dietary excesses that lead to weight gain. Mark welcome . . .
#1. Tip: Do not miss breakfast! U. Mass. researchers recently analyzed the eating habits of 500 subjects and found that by missing breakfast their risks of obesity increased by 450%! A breakfast of 40% protein- 30% carbs- 30% fat is recommended.
#2. Tip: Get 7-8 hours of uninterrupted sleep each night! Montefiore Medical Center sleep expert Dr. Michael Thorpy tells us that less sleep interferes with the body's carbohydrate metabolism. His research shows that insufficient sleep tends to spike the blood sugar putting the body into a fat storage cycle.
#3. Tip: Take 1/4 cup of nuts and seeds for your mid AM and mid PM snacks every day! Purdue Univ. researchers discovered that this snack will satisfy the appetite for up to 90 minutes longer than any other dietary option.
#4. Tip: Take 200 mcgs. of chromium picolinate three times daily after meals!
According to recent studies performed at the USDA Human Nutrition Research Center the mineral chromium can balance blood sugar levels as effectively as prescription medication without side effects. This will stave off appetite, especially for sweets and high starch carbs.
#5. Tip: Take 1 cup of cooked fruit after dinner each night! Fill a pyrex with frozen berries, unsweetened canned peaches and pears. Add cinnamon, and oatmeal flakes. Bake at 350 degrees for 50 minutes. Over the past 25 years my patients have reported that this pie filling like dessert satisfies their sweet tooth in a most healthy way!
