Over Eating
Picture this…. Roasted turkey with seasoned stuffing, mashed potatoes and gravy, macaroni and cheese, baked sweet potatoes topped with marshmallows, steamed green beans with slivered almonds, rice and peas, ham baked with brown sugar and pineapple, cranberry sauce, roast beef, tossed salad, fruit. And for dessert –pumpkin pie, sweet potato pie, apple pie, ice-cream, flan, pastries, cakes, eggnog. The list goes on and on. And that's just Thanksgiving Dinner! We still have the office Christmas party, Christmas dinner, New Year's Eve party, New Year's Day Brunch, and ALL the other holiday festivities that we get invited to.
Is it any wonder that we overeat during the holiday season? It's way too easy to get carried away. After all, everything on the table looks SOOOOO good, and we wouldn't want to offend anyone by not trying their dish, right? And with an event to attend almost every day for a whole month, who wouldn't put on some extra pounds? I'm sure that I've put a few on just from reading this!
Obesity is a serious health concern for both the adult and juvenile populations in the United States. The National Institutes of Health report that approximately sixty-six (66%) percent of Americans are overweight or obese, and sixteen (16%) percent of American children between the ages of 2 to 19 are considered overweight. According to the Centers of Disease Control and Prevention, being obese and/or overweight is a major risk factor for the development of the following conditions: coronary artery (heart) disease, high blood pressure, Type 2 diabetes, gall bladder disease, osteoarthritis, high cholesterol, sleep apnea, and even some cancers. This has translated into medical expenditures as high as $92.6 billion dollars, approximately half of which were paid for by Medicare and Medicaid.
So, how do we prevent ourselves from becoming gluttons this holiday season? Is there a way to eat smarter? Make healthier choices? Following are some tips to help reduce our incidence of overeating while still allowing us to enjoy the holiday festivities.
- Don't accept every invitation you receive. It is OK to say NO sometimes. Choose those that are most important to you, and gently decline the others. More events equal more opportunities to overeat.
- Drink lots of water throughout the day. Many times our bodies are dehydrated, and we mistake this feeling for hunger. Drink a large glass of water or some other liquid half an hour before eating. This will make you feel fuller and, as a result, eat less.
- Eating a light, healthy meal or drinking a protein shake before attending an event, where traditionally high-fat holiday foods will be served, is a good way to enjoy those foods while managing your weight. Who says you can't have your cake and eat it too?
- In more comfortable and familiar settings, you might collaborate with the host ahead of time to see what’s being served or offer to bring a healthier dish. The goal is to never be caught unprepared. Anticipate food temptations, and arm yourself with healthy alternatives. At the gathering, seek out the fruit and vegetable displays, and help yourself generously. The fiber content of these foods makes you feel fuller and results in a healthier colon.
- Use smaller plates and serving utensils to dish out smaller portions, and try only two or three items at a time. Chew your food thoroughly and slowly. If you still feel hungry after your first serving, then you may return for seconds and choose a few other dishes.
Be concerned with how unhealthy eating makes you feel. Listen to your body; that’s what really matters. The bottom line is not to turn into a calorie counting scrooge while your friends and family are decking the halls. Nor should getting into the spirit of the season mean bracing yourself for a diet derailment.
You’ve worked hard all year long to maintain a healthy lifestyle, so enjoying holiday foods in the joyous company of family and friends is a well-deserved reward.