Celebrating the Easter holiday inevitably means family, friends and a lot of indulgent food. However, a minute on the lips doesn’t always mean a lifetime on the hips with Patrick to help you out. Here are his tips and advice to help you enjoy the ultimate Easter Sunday lunch.
Always eat protein with carbs.
The building blocks of protein are amino-acids which effectually slow down the digestion of carbohydrates, leaving you fuller for longer.
Add lemon juice and vinegar.
This addition increases the acidity of your food which lowers the Glycaemic Load (GL) of your meal. Adding vinegar in particular, also reduces the frequency of blood sugar spikes. Another plus when cooking with either of these ingredients is that it reduces the formation of harmful oxidant compounds that are formed when food is cooked.
Load up on soluble fibre.
Soluble fibres keep you filler for longer and lower the GL of a meal. These include foods such as oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.
Wait 20 minutes before eating dessert.
This allows your body time to register that you have eaten and adjust your appetite accordingly to ensure you don’t over do it.
Go for dark.
Despite the elevated sugar levels in chocolate, what is Easter without it? But even the healthiest option should be eaten in moderation. Go for a good quality chocolate that is “unroasted” and 70% or higher dark chocolate and try to only eat around 10g (equivalent to 2 pieces of a chocolate slab) at a time.
Guerrilla tactics for eating out.
Don’t arrive to your Easter meal starved, as you may be tempted to eat anything in front of you. Rather eat a healthy snack before you leave home and request olives as healthier appetisers in place of bread.
Alcohol, as an anti-nutrient, should be limited to a glass a day at most. If you do drink, Patrick suggests rather choosing dry wine or champagne. If neither of these are to your fancy, consider clearer spirits such as vodka, gin and whiskey. Also, when mixed with water, soda or tonic these drinks are lower in calories.
Cut down on fructose.
You should keep in mind that despite being Low GL, fructose, found in sweetened cooldrinks and even in natural fruit juice, rapidly converts into fat if taken in excess. So try to limit yourself on the juice front and rather drink water.
Patrick also recommends assisting your body in digesting and ‘correcting’ the over-indulgence of the Easter festivities with detoxifying supplements. In particular, he advises you ensure a daily in-take probiotics, glutamine, antioxidants, as well as increasing your intake of B Vitamins, Vitamin C, Magnesium and Zinc. Patrick’s AGE Antioxidant ® provides a combination of vitamins, minerals and other nutrients that act as antioxidants.
With these tips in mind you can enjoy all the deliciousness of a guilt-free Easter this year! Happy Easter!