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According to the Calorie Control Council, the average American will consume nearly 5,000 calories for Thanksgiving dinner and nearly 229 grams of fat. Let that sink in for a minute. Y’all. That is not healthy. If you’re an emotional eater, you may actually eat more than that.
If you’re like me, you love the holidays…because they give you a license to eat everything. And have seconds, thirds, dessert…but when you have emotional eating problems, this can be a huge issue. Pressure from friends and family can often trump our desire to eat in a healthy way.
This in turn can cause anxiety and stress, which leads to more food intake because we’re emotional eaters.
Last Thanksgiving I made a killer dinner – it was delicious, but it was also heavy. I got a small plate so that I would (in theory) eat less. Instead of just having one plate, I ended up going back to the kitchen and loading my plate up again and again and again. And then I had two or three helpings of dessert. Because “why not”, right?
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This in turn caused me to gain weight, and that definitely isn’t something I want to repeat this year.
Now, for some, there’s no reason worry because they listen to their body’s hunger signals and don’t eat until they are physically sick or need to sleep off the meal (which is not healthy or normal, in case you are wondering).
Dr. Robert Silverman, author of Inside Out Health says that while the average American weight gain and indulgence in processed foods between Thanksgiving and New Year’s (2-5 pounds) may seem insubstantial, overtime it does add up and leads to health problems like obesity:
Processed foods and other unhealthy diet habits can interfere with the dietary signals sent to cells throughout the body, which can lead to premature aging and disease. Addressing unhealthy patterns now allows you to manage symptoms, regulate blood sugar, reduce inflammation, and ultimately even halt or reverse the progression of illness.”
This year, I’ve decided that I’m going to work through my urge to snack all day because that’s what everyone else is doing. I am also going to try to incorporate healthy habits throughout the holiday season – there’s no point in working on healthy habits if they don’t actually work when you’re out in the thick of things.
Instead, I’ve put together 6 healthy holiday food hacks that should help us all get through the holiday season without the scale becoming our nemesis. Are you ready?
Move More
I’m not saying that you should go nuts, but now is the perfect time to move a little more than you’re used to. Whether it’s a short walk before dinner, or just not sitting on the couch during all three football games, there’s lots of opportunity to move during the holidays.
In addition to helping with mindless snacking, exercise (even if it’s just standing instead of sitting) is your best defense against holiday stress, weight gain, and seasonal depression.
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There’s no rule that says a high-intensity workout or a 5 mile run is the only way to reap these benefits. In fact, if you suffer from an autoimmune issue, it’s actually best to avoid high intensity exercises.
Instead, challenge yourself to do 10 minutes of exercise throughout the day. Opt for gentle exercises such as squats, planks, a quick yoga flow, lunges, or even wall push-ups.
Don’t Skip Meals
It’s so tempting to skip breakfast or lunch (or both) and save room for that delicious turkey that’s roasting in the oven. Don’t do it.
Starving yourself will only make you ravenous by the time dinner is ready. Instead, eat normally, focusing on lean protein, fruits, and vegetables. This subtle, yet powerful, trick will prevent that unpleasant feeling of a spike in glucose levels.
Plus, if you’re working through emotional eating issues, you’ll need to be mindful to eat when you’re beginning to feel the first stages of hunger, rather than let yourself become hangry.
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Use a Smaller Plate
It’s tempting to grab the biggest plate you can find, but that can lead to mindless overeating. Instead, opt for a smaller plate – one that comfortably fits a reasonable portion size.
As you put less food on your plate, focus on larger portions of vegetables and salads over loading up on other sides and desserts.
Interestingly, the same principle goes for drinks. Use a tall skinny glass for your beverages. Studies at Cornell have shown that people are more likely to pour 30 percent more liquid into larger (shorter) vessels.
Get Social
Eat with a group whenever possible, and try to focus on the conversation. Use this as an opportunity to catch up and share stories. This will give you ample time to put your fork down and chew your food. Remember that mindful eating means stopping when you’re no longer hungry – not when you feel full.
Share Your Journey
If you think that you’ll be tempted, seek out a fellow healthy eater. Find someone else who is enjoying their fruits and veggies and strike up a conversation. This is also a great opportunity to see what other’s are choosing.
Be Mindful
Lastly, but perhaps most importantly, be sure that you wait for all the food to be on the table before you begin to fill your plate. This will give you an opportunity to be conscious of your choices and make the best choices possible. Remember, green beans drowning in cream of mushroom soup or butter may not be the best choice.
Not eating at a table? Scan the entire buffet before making your selections.
As you eat, remember that it takes 20 minutes for your brain to register the fact that your belly is full. So eat slowly, chew your food, and stop when you are no longer hungry.
That may seem like a lot of information, but I promise you that it’s worth taking the time to slow down and make smart choices. Instead of sitting around waiting for dinner, take a walk, eat regular meals, and pay attention to your level of hunger.
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Engage in a great conversation instead of mindlessly snacking. And if you find that you want to go back for seconds, get a new plate. This will allow you to keep visual evidence of what you’ve consumed so you know exactly how much you’ve eaten (and when it may be time to stop).
Posted in Fit Food