|
|
|
 Q. How can I avoid overeating during the holidays?
When some of your favorite dishes are served only once a year, it’s easy to overindulge. However, you can enjoy holiday treats while keeping an eye on your waistline.
It might be helpful to start by discarding the idea that there are “good” and “bad” foods. Instead, we can just look at our eating habits. For example, holiday cakes aren’t bad foods that we should never eat. But, eating two or three servings of cake in one night is a bad habit that we’ll likely regret. The key is moderation.
At the party
One of the biggest challenges may be the holiday buffet table brimming with food. Here are some tips to consider that might help you get through the evening without overeating:
- Before the party, have a healthful snack that’s high in protein. A bit of low-fat cottage cheese, for example, might help you curb your cravings later.
- At the party, limit or avoid alcohol. Not only do alcoholic drinks pack calories, but they also can weaken your willpower to avoid overeating. To quench your thirst, try a low-calorie nonalcoholic beverage, such as sparkling water with a slice of lemon or lime.
- Take a look at the entire buffet first to help determine which treats you’ll most enjoy. Then, make just one trip around the table. Take only small samplings of high-fat, high-sugar foods — or avoid them altogether. Fight the urge to go back for more.
- Try not to stand around the table — you’re more likely to keep grazing.
- Enjoy the food slowly. Give your stomach time to send your brain the message that you’ve had enough food — about 20 minutes.
- Fill up on fruit and salad first. Loading your plate with healthful treats may make you less likely to hit the meats and desserts later.
- Keep the conversation going. Focus on friends and family rather than food. Or, get involved in activities that don’t involve eating, such as games, singing or dancing.
- Don’t use food or alcohol as a way to cope with family difficulties at functions. Be proactive and have a support system in place. Have a designated signal or phrase that lets another person know you need to get away or go for a walk.
In the kitchen
Another way to reduce your worries about weight gain during the holidays is to lower the fat in your recipes. For instance, if a dish calls for a whole-milk product, try using the low-fat or fat-free version instead. You might be able to trade half of the oil or butter for applesauce in some baked goods recipes. Other ways you can decrease fat without hurting flavor:
- Use two egg whites or ¼ cup of egg substitute for one whole egg.
- Skim the fat off of frying pan drippings before using them to make gravy.
- For stuffing ingredients, use whole-grain bread instead of white. Replace butter with low-sodium, fat-free broth.
- Make sweet potato pie without the butter. Instead, mash the potatoes with orange juice concentrate, nutmeg, cinnamon, vanilla and one egg.
- For cream or white sauces, use fat-free milk and trans fat-free soft tub margarine.
- Trim visible fat from meats and poultry before cooking. Remove the skin before eating.
’Tis the season
Of course, it wouldn’t be the holidays if you didn’t indulge to some degree. So, don’t forget that physical activity can help you burn some of the calories you consume. A workout might even fit in with the spirit of the season. For example, you might:
- Participate in a holiday run or walk in your area.
- Take the family for an ice-skating party or winter hike.
- Play a game of touch football with family and friends.
For safety’s sake, talk with your doctor before you significantly increase your level of physical activity.
|
|
|
Find your healthful weight
One reliable way to find out if you’re overweight is to check your body mass index, or BMI. Visit myuhc.com to find the Body Mass Index Calculator. Click “Health & Wellness,” then select “Tools.”
|
|
|
Q. How can I avoid overeating during the holidays?
Read the answer (PDF)
Q. I've heard that adults should be immunized against whooping cough. Isn't that a childhood disease?
Read the answer (PDF)
Q. Should I get a flu shot every year?
Read the answer (PDF)
Q. I see natural supplements that promise quick weight loss sold online. Do these work and are they safe?
Read the answer (PDF)
Q. I've heard that giving aspirin to children can cause Reye's syndrome. What is it? Is it ever safe to give aspirin to my kids?
Read the answer (PDF)
Q. I've recently changed my eating habits and become a vegan. How can I be sure I'm getting enough protein every day?
Read the answer (PDF)
Q. What is C-reactive protein and how does it affect my heart?
Read the answer (PDF)
Q. My sister told me she has an advance directive and suggested I fill out the forms, too. What is an advance directive and why should I have one?
Read the answer (PDF)
Q. I bumped my head pretty hard the other day. I'm fine, but what kinds of symptoms would I notice if the bump caused a problem?
Read the answer (PDF)
Q. I've heard ovarian cancer often is diagnosed too late. What are the symptoms?
Read the answer (PDF)
Q. How can potassium help keep my heart healthy? How much do I need each day?
Read the answer (PDF)
Q. My family loves spending time in the sun. How do I make sure we're properly protected?
Read the answer (PDF)
Q. I burn incense in my home. Could this pose any health risks for my family or me?
Read the answer (PDF)
Q. I recently had a cholesterol test. The results included a number for triglycerides. What are they and what does the number mean?
Read the answer (PDF)
Q. I'm worried that my toddler may have autism. He doesn't make eye contact. Are there other signs to watch for? Is autism treatable?
Read the answer (PDF) |
|
|
|
|
|
|
|
|
