During the holidays and in January, statistics show an increase in hospitalizations due to cardiovascular problems, which are predisposed by various factors.

1. Heat, with the consequent risk of dehydration.
2. Emotional factors, such as sadness and anger.
3. Excessive consumption of empty calories and alcohol.

Therefore, from the Nutrition Team, we recommend the following to prevent sudden increases in body fat, reduce your cardiovascular risk, and/or protect your athletic performance.

Keep in mind that the goal during the HOLIDAYS should be:

• Sharing a moment.
• Celebrating an occasion.
• Connecting with others.
• Having fun.

What to do on the "D" day?

• The other meal of the day should predominantly consist of vegetables. Do not skip meals; eat every 3 to 5 hours, and continue to follow your personalized meal plan based on your physical activity.
• Avoid arriving hungry to the event.
• During the day, drink plenty of fluids (water, lemonade, or clear unsweetened infusions).

How should your behavior be during the event?

• During the event, drink plenty of water or a low-calorie beverage. If you consume alcohol, do so in moderation: maximum 2 glasses of wine/champagne for men and only 1 glass for women. If you drink more, remember to alternate with water or soda.
• Allow yourself the pleasure of eating delicious food without guilt, but in moderation. For example, try one item from each dish and avoid seconds. Alternatively, limit yourself to 3 savory items and 1 sweet item, with vegetables always included as an appetizer or side dish.
• Choose between dessert and a sweet after-dinner treat, and have a moderate portion of what you enjoy most. For instance, if you have ice cream for dessert, opt for a small plate of fruit at the sweet table. If you choose fruit for dessert, indulge in a small plate of your favorite sweet treat at the dessert table, and avoid snacking.

If the party is at your house?

• Do not prepare excess food.
• Use snacks with cherry tomatoes or regular tomatoes, low-fat cheeses, carrot sticks or celery with eggplant dip, avocado dip, or low-fat cream cheese dip.
• Prepare fillings, side dishes, and/or skewers with vegetables.
• Prepare dessert options with fruits or cherries, or fruit skewers with Christmas colors.
• A good option for dessert could be cherries instead of ice cream.
• Give away or freeze any leftovers from the party.

At a restaurant...

• Avoid bread, crackers, or breadsticks (unless you have engaged in physical activity beforehand and need to replenish muscle glycogen). Quickly ordering a vegetable-based appetizer like a salad can help you avoid bread (if not necessary).
• Try to share the main course (if it doesn't align with a healthy option) and order a vegetable side dish or appetizer instead.
• If you drink alcohol, don't forget about water or soda.
• Choose fruity desserts or share a sweet one that you enjoy.

REMEMBER: "Foods left at room temperature for more than two hours can promote bacterial growth and may lead to food poisoning."

Some Numbers:

If you snack a little bit on everything, you can unknowingly consume at least 1000 extra kilocalories.

This overload will not only affect your weight or athletic performance but also your health.

Remember, if you drink alcohol and get little sleep, it's best to wait until you're well hydrated before engaging in physical activity. Avoid the risk of compensating for excess with morning exercise. Rest well, hydrate properly, and then you'll be in a position to exercise without nutritional risks, safeguarding both your performance and health.

From the Nutrition Team, we take care of you during these holidays and wish you all the best!

We always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.

"Nutrition is also trained."