Independence Day is upon us, and it is usually characterized by celebrations on the fire, which include multiple eating, and prolonged social sitting in parks or at home around the table.
We have compiled for you a number of tips for proper conduct during the holiday, which can help you eat healthier, and especially alleviate or prevent the feeling of heaviness and discomfort that accompanies many of us on this holiday.
Arranging in advance -
Whether the meal takes place on the eve of Independence Day or at noon on the holiday itself, make sure to eat neatly during the day.
It is important to eat small, nutritious and easy-to-digest portions.
If the meal is in the evening, you can eat a few hours before foods like soup, vegetable salad, fruit, yogurt, etc.
If the meal is at noon, you can start the morning with a stimulating green smoothie, yogurt and fruit.
These will help ease your digestive system, so you will not arrive hungry for a meal or fall for the food.
Try not to overcook the meats on the fire and remember that not only meats can be grilled, but also vegetable skewers like zucchini, mushrooms, cherry tomatoes and more.
Eat plenty of green vegetables alongside the meal, which contain a fair amount of antioxidants and help our bodies deal with the harmful substances released following grilling on the barbecue.
Do not overcook the meats, Photo: Oren Ben Hakon
Conscious eating -
stop.
Look at the table and examine the dishes served.
Choose the dishes that look best to you, and give up the rest.
Prefer easier-to-digest meats such as chicken skewers, fish, sirloin or tofu, and if you are already eating from the kebabs or burgers, you should prepare them yourself at home so that you control the ingredients and quality of the raw materials.
Vary and fill a plate with fresh, cooked or steamed vegetables next to the meat.
If there is also a serving of carbs, prefer a complex carb such as quinoa, sweet potato or whole grain rice and forgo the pitas and sugary drinks.
Try to take small breaks between bites.
Listen to your body and do not get into a situation where you are "exploding", but stop when you feel satisfied and not hungry.
Thank yourself afterwards, when you finish the meal without feeling heavy, tired and bloated.
For dessert -
prefer desserts that contain fruit, and minimize desserts that will burden the digestive system, such as desserts rich in chocolate and sugar.
Prefer fruit,
Try to be on the move before the meal, at the meal itself and after it.
If possible, on the way to the meal you can shop a little far from the destination and take advantage of it for an easy walk.
If it is a picnic, of course it is advisable to combine a pleasant walking route before the meal.
In the meal itself take part in the preparation, serving and clearing, it helps digestion and also keeps you away from the table.
Prolonged sitting encourages overeating even after we are already seventy.
After the meal it is recommended to go for a walk as the movement helps and improves the digestive process.
At the end of the barbecue it is recommended to drink an herbal infusion that helps digestion and reduces discomfort.
Among the recommended and familiar plants can be found chamomile, melissa and fennel, which are known in traditional herbal medicine as helping to reduce flatulence, heaviness and bloating.
We came to enjoy -
remember that the goal is to enjoy not only the food.
The holiday meeting is an opportunity to spend time with family and those close to you, as well as special foods that are not eaten every day.
Do not indulge yourself if you ate more because the holiday should not be full of prohibitions and guilt.
The goal is for us to end the holiday feeling good, pleasant and light.
The author is an ND naturopath and clinical herbalist, created plants
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