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12/14/2004 “Happy Turkey Day,” chirped my neighbor.
“Have a lovely Thanksgiving,” was my reply.
Turkey Day indeed! Is that all Thanksgiving means, eating turkey? Recently I heard a radio personality saying that she felt Christmas and chocolate were synonymous. Even the holy birth of Christ is to be permanently coupled with candy indulgence? Could you enjoy the holidays almost as much if you did not have cakes, cookies, candies, dinner parties and similar? Clients I have instructed who because of medical restrictions could not eat “holiday goodies” actually lived to tell the story! The average person gains about six pounds between the end of November and the beginning of January.
It is not easy to resist the many tempting treats on hand during the holiday season. Cute Santa cookies, festive trays of glazed nuts, offers of marshmallow topped hot chocolate and the ever-present Christmas goodies on every desk and place of business really taxes our will power.
The first step in being in control, changing your usual holiday behavior, is to recognize the reasons we ignore our good intentions and eat and nibble and eat some more.
• This is the era of immediate-gratification. Technology urges us to never wait, have it all now with the availability of cell phones and instant messaging. Studies show that the immediate payoff (fudge tastes so good) has greater impact than long-term payoff (no weight gain.)
• Warnings about future risks don’t register in the present.
• “There is just TOO MUCH to think about,” most people complain. “Eat fiber, drink water, use seat belts, change batteries in the smoke detector, . . .” This generation has developed a resistance to all these warnings.
• “I bet it really doesn’t matter.” HOW we think is more significant than timing. Future consequences can be discounted by thinking, “Maybe I have the right genes to resist disease.” It won’t matter; I’ll get fat anyway.”
• “I am the exception to the rule!” We are above the statistical norm, we pretend. “I usually eat very well. This will be okay.”
• “I can’t help it. I was MADE this way and I CAN’T change.” If you think you can’t change, you are probably right! Some people seem to have more cravings and urgings gratify their wishes. But, you can change if you DECIDE you can.
• “I NEED this.” You body does not need to over eat. You may FEEL that you are deprived and eight Christmas cookies will fill that need – but that is a feeling, not a real need.
Here are some very simple tips to help you control excess eating during the season when many display intemperance.
• Do not go to a party hungry. Eat a small amount of carbohydrate and protein to reduce your appetite.
• Drink 8-10 ounces of water just before the occasion. Often, the many combinations of appetizers, desserts and/or entrees make you very thirsty. Quench that thirst with calorie free water before the party and many times during the party.
• Survey all the foods present, and then pick and choose exactly what you want. Never finish something just because it is on your plate. At festive occasions, eat small amounts of only your favorites.
• Remind yourself that today is probably NOT the last time you will ever get to eat this special item. There WILL be a next time.
• If you want punch, have a small glass, then revert back to water.
• Always keep some food on your plate so no one will be urging you to have more.
• Saying, “I’m on a diet,” usually brings return comments of, “you can’t diet during the holidays,” or “oh come on, just this once won’t hurt you.” A comment similar to “No thank you. I have had all I choose,” frequently ends the conversation.
• Eat very slowly. A 250 calorie piece of cake can be nibbled to last a long time, keeping the flavor and texture present to savor the pleasure. Snack mix can be taken one small item at a time, or even by biting pieces into small pieces, which will make it last many minutes. Eating fast will set you up to eat more.
• Choose some foods, which take a long time to chew, such as salads, raw fruit, raw vegetables and whole grain crackers. These will help you to eat slowly.
• Remember you are in control. Ask God to help you and concentrate on friends, conversations and relationships – not food.
Written by: Rose Stoia EdD,RD
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