Jessica Faissal's Diet and Fitness tips.

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You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt during holidays. Budget wisely. Be choosy and spend calories judiciously on the foods you love. Take 10 before taking seconds. It takes a few minutes for your stomach’s I’m getting full signal to get to your brain. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.... Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread. Drink to your health.If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes unless they’re slathered with creamy sauces or butter. #jessicafaissalinstafit

The research, based on a survey of nearly 2,000 over-18s in the US, is the first to highlight the relationship nationally between hazardous drinking and life stresses triggered by the COVID-19 pandemic and the associated 'lockdowns'. The findings show the odds of heavy alcohol consumption among binge drinkers -- those who, within two hours, consumed five or more drinks for men and four and above for women -- rose an extra 19% for every week of lockdown. During the pandemi...c, binge drinkers on average drank four drinks per occasion, compared to two drinks among non-binge drinkers. Participants who drank at harmful levels during the pandemic would consume seven drinks maximum on one occasion. This is compared to a maximum of two per session during the pandemic for those who did not. Living with children in lockdown minimally reduced the odds (by 26%) of turning to the bottle for people in general.

While the holidays may be notorious for rich, indulgent dishes, and overeating in general, it's easier than you think to eat a balanced diet from Thanksgiving to New Years. Stay hydrated: people often mistake hunger for thirst. Drink a full glass of water with that small meal, and you’ll set yourself up for success. Eat mindfully: do it slowly and deliberately, tasting and chewing every bite. A sign that you’re eating ‘unconsciously’ is when you hardly remember eating the it...em. Start simple. Fill your plate with veggies, fruits, green salads, and lean meats. If you see a yummy looking side dish that is high in calories, take just a taste of it. You can go back for more later, if you’re still hungry. Chances are, after filling up on all that healthy food, you won’t be too hungry. You’ll be better able to resist the casseroles and gravies that looked so good at first. Reframe your failures: if you do overindulge, forget about it and move on. One of the biggest ways people get stuck in a rut over the holidays is by beating themselves up after one or two less-than-healthy indulgences.

Running Vs Cycling Running and cycling are classic hobbies and exercises that people enjoy around the world. They’re both forms of aerobic exercise that can be pursued outdoors. In general, running burns more calories than cycling. But it’s also higher impact and harder on muscles and joints. ... So, which is better for you? That depends on your goals and how you go about achieving them. Cardiovascular health In terms of cardiovascular (cardio) health, both running and cycling are equally beneficial. Doing cardio exercise, such as running and biking, teaches your heart to pump even more efficiently the rest of the time. If you’re engaging in vigorous running or biking, you may need to limit your activities to no more than 60 minutes a day. The number of calories you burn in either exercise depends on the intensity and length of time you do it. In general, running burns more calories than cycling because it uses more muscles. However, cycling is gentler on the body, and you may be able to do it longer or faster than you can run. You’ll also burn more calories if you’re running or cycling uphill for any portion of your exercise than you would if you were exercising on a flat surface. Running may be better for long-term bone health than cycling. This is because running causes a higher impact on bone than cycling. Research suggests this higher impact activity may cause bone tissue to signal the pancreas to help meet its metabolic needs over the long term. Cycling is an exercise with lower impact than running and does not exert too much force on the joints. Cycling may help reduce symptoms of arthritis, lubricate the joints, and reduce pain and stiffness. To lose weight, you need to find the correct balance of calories in (not too many or too few) to calories out (burned through exercise and regular bodily functions). You may be able to lose weight more quickly by running. But if you cycle for long amounts of time, the calorie loss can eventually meet and exceed that of running. Neither cycling nor running stands out as a far better option than the other. Pick whichever one fits your lifestyle to ensure you’ll enjoy it and stick with it. You can also switch between the two to reap the benefits of each activity and prevent boredom.

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Perfect weekend brunch

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#foodhighlight of the week: Organic black bean spaghetti! (it is just black beans and water!). This awesome product is high in protein, high in fibre, and relatively low in carbohydrates(meaning it would have a low glycemic load, which prevents blood glucose spikes).... It is a great alternative to regular pasta, and seeing that it is made from black beans, it is also gluten free for people who have #celiacdisease. #blackbeanpasta #beans #pasta #jessicafaissalinstafit

If you're going out, pick your splurge. Are you going to dig into carbslike a bread basket or pastaor dessert? Or are you planning on tossing back a few cocktails? Try to avoid consuming all three of those common categories at once sitting. Focus only on one. By saving the others for another time you can "enjoy without going overboard." #Jessicafaissalinstafit @ Extra Virgin Restaurant NYC