Holiday Overeating

This information is from a newsletter that I wrote for work.

The holidays are upon us and that means weight gain, right? Wrong. Holiday weight gain doesn’t have to be inevitable. This time of year can be stressful; we should not have to worry which diet we will start in January to lose the excess weight.

Obviously, our bodies need food. Food provides the body with all the vitamins and minerals needed to maintain good health. Additionally, food supplies the body with energy or calories that allows us to breathe, move, and think. How much food we need varies from person to person. However, if we truly listen to our bodies, we should at least know when to stop eating.

We are all guilty of overeating, especially during the holidays. Food often seems like it is what the holidays are all about. However, knowing what happens when we over eat may help you pass up that second serving.

We all know that when you eat more than you burn, you will gain weight. But, did you know eating too much forces your body to work extra hard to burn off the excess? Ronald C. Prior, PhD., a research chemist and nutritionist with the USDA at Arkansas Children’s Medical Center stated, “Just metabolizing food – especially fatty and carbohydrate-rich fare causes the body to produce free-radicals which attack cells and can promote the development of chronic conditions such as heart disease, diabetes, and cancer.” Basically, the more we consume the more free-radicals our bodies produce.

Here are some tips to keep your calories in check during the holiday season.
1. Stay regular. Stick to your daily exercise routine. At least aim for 30-60 minutes of movement each day. Also, plan regular meals and snacks. Don’t think that starving yourself to “save up” for a holiday buffet will help you eat less. You will just be hungrier and end up eating more than you intended.
2. Eat Fruit. According to research from the Journal of the American College of Nutrition, consuming antioxidant-rich fruit such as berries, grapes, kiwi, and cherries helps to minimize free-radical damage that occurs after a meal. Fruit is a low-calorie dessert that satisfies any sweet tooth.
3. Plan for dessert. Deprivation is not the answer. More than likely, you will “cave-in” eventually and may do more harm than good. If you plan to eat a small portion of dessert at your upcoming event you can plan how many calories to consume throughout the day.
4. Don’t graze. Grazing can be a diet disaster. If you just stand in front of the food picking at it, you will never know how much you actually consumed. Get a small plate and place the food on it. That way you know exactly what is going in your mouth.
5. Take a walk. Taking a walk after a meal can aid in the digestion of food. Additionally, it burns calories. Take every opportunity to walk. Park far away when you are shopping for gifts, take an extra lap around the grocery store, or walk your gifts to your neighbors instead of driving.
6. Keep control where you can control. The only place that you have total control of is your home. You can’t control what goodies are brought into work or even what is on the menu at a holiday luncheon. But, you do have control of the food that comes into your house or at least what you do with it. Make sure that your house is stocked with ingredients for healthy meals and snacks. When the neighbors do bring over holiday sugar cookies, wrap them individually and place them in your freezer or take them to a local homeless shelter. Make sure that your home is always a healthy environment.
For more tips visit, www. Eatingwell.com