{"id":13335,"date":"2017-12-06T09:55:26","date_gmt":"2017-12-06T16:55:26","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=13335"},"modified":"2023-06-23T10:58:16","modified_gmt":"2023-06-23T16:58:16","slug":"overeatingduringholidays","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/overeatingduringholidays\/","title":{"rendered":"Tips to avoid overeating during the holidays"},"content":{"rendered":"
<\/div>
\"A
How can you avoid overheating during the holidays?<\/figcaption><\/figure>\n

A glass of eggnog. A slice of pecan pie with whipped cream. A few pieces of fudge. A couple glasses of champagne. What can it hurt? And besides, it\u2019s \u201cthe holidays.\u201d<\/p>\n

Well, when you think about it, \u201cthe holidays\u201d lasts at least five weeks, from Thanksgiving to New Year\u2019s Day. That\u2019s one-tenth of the year, said Holly Prehn, a registered dietitian who works for UCHealth in the Pulmonary Rehabilitation<\/a>, Cardiac Rehabilitation<\/a>, MS Wellness, Integrative Medicine<\/a>, and Dietary Therapies for Epilepsy clinics.<\/p>\n

\u201cIt can be tough to stay on track with our eating habits through the holidays, since there are many things that can derail our healthy eating plan,\u201d she said. \u201cFor one thing, this season usually brings with it a number of holiday parties, where we are faced with decadent food and high-calorie beverages.<\/p>\n

\u201cIt also brings more frequent social situations, and many people feel like they better not look like they are on a diet and better have a drink in their hand. For those of us who are people pleasers, situations like Grandma encouraging seconds of her homemade pie or a coworker bringing in fresh-baked cookies can lead\u00a0 to making less healthy choices.\u201d<\/p>\n

And there are those once-a-year treats we just can\u2019t ignore, she added.<\/p>\n

\u201cEggnog, pumpkin pie, candied yams, and other seasonal treats are abundant this time of year.\u201d<\/p>\n

And holiday stress plays a role, too.<\/p>\n

\u201cAdd in the fact that it\u2019s been proven that under stress, our food choices shift towards higher-fat, higher-sugar items, and it\u2019s easy to see why we tend to get off track this time of year,\u201d she said.<\/p>\n

And on top of all that, there\u2019s the increased consumption of alcohol.<\/p>\n

\u201cAlcohol can definitely be a bigger problem this time of year,\u201d she said. \u201cIt\u2019s such a standard part of holiday parties, dinners and of course New Year\u2019s Eve festivities.\u201d<\/p>\n

\"This
Holly Prehn, a registered dietitian who works for UCHealth in the Pulmonary Rehabilitation, Cardiac Rehabilitation, MS Wellness, Integrative Medicine, and Dietary Therapies for Epilepsy clinics.<\/figcaption><\/figure>\n

While up to one drink a day for women and up to two drinks a day for men is considered moderation, more than that can be detrimental, she added.<\/p>\n

\u201cThe quantity of alcohol you consume is an important factor, because when drinking goes beyond moderate, it is linked to damage to the liver and to the heart. It also affects inflammation in the body.\u201d<\/p>\n

Another important thing to remember is that if you do choose to indulge, be sure to have a safe way to get home, Prehn added, noting that in the U.S., alcohol is implicated in about half of fatal traffic accidents.<\/p>\n

Try not to think of the entire season as a reason to indulge, but don\u2019t feel too guilty about having a treat here and there as long as you stay on track the rest of the time, she said.<\/p>\n

\u201cIt can damage our health to eat whatever we want for 5-6 weeks a year,\u201d Prehn said. \u201cIn addition to packing on the weight over the holidays, significant overeating has actually been found to be a trigger for having a heart attack.\u201d<\/p>\n

There are strategies people can use to stay on a healthy track this time of year, she said.<\/p>\n

\u201cSo while there are definitely risks for over-indulging in alcohol or for significant overeating, you can definitely still enjoy the holidays,\u201d she said.<\/p>\n

\u201cThe main thing I like to recommend to people is to pay attention to and honor their hunger and fullness signals and to eat mindfully. The goal of eating mindfully is to really slow down the pace when you are eating, to focus your attention on what you are eating, and to use all of your senses to enjoy your food.<\/p>\n

\u201cWhen you have that piece of pumpkin pie, notice the colors, the shapes, the textures, the tastes, the aroma, and even the sounds of the experience. It can help you eat less but still feel satisfied and enjoy the foods you choose to eat.\u201d<\/p>\n

Tips to help this time of year<\/h2>\n
    \n
  • Eat healthfully throughout the day, and have healthy snacks if you get hungry so you don\u2019t walk into a party ravenous. That can be a set-up to overeat.<\/li>\n
  • Remember you can have the food later. You can make pumpkin pie in August if you want it. It\u2019s not traditional but you don\u2019t have to overindulge now because of the idea that you can\u2019t have it again until next year.<\/li>\n
  • Try to keep in mind how much you really need to feel satisfied, if you\u2019re not going to pass on the sugar cookies altogether, have one and really enjoy it, rather than snacking on them all day long.<\/li>\n
  • If you\u2019re tempted to overeat, consider instead asking for the recipe or a take-home container \u2013 knowing you can have it again later can help curb the desire to keep eating past the point of fullness. This same option can help people pleasers who feel bad saying no \u2013 asking for a recipe is a great compliment to the chef.<\/li>\n
  • Look into modifying your own recipes. You can often cut down on the sugar, oil, and salt without significantly altering the end product.<\/li>\n
  • If you\u2019re at a buffet or potluck, look around at your options before grabbing a plate, this way you don\u2019t fill up on a mediocre food and then keep eating when you realize what else is there.<\/li>\n
  • Go for a walk after your holiday meal rather than just jumping right into desserts. This way, you get the family out for a little physical activity and give your brain time to catch up with how full your stomach really is.<\/li>\n<\/ul>\n

    And although the exercise is good for you, will exercise offset the bad diet choices?<\/p>\n

    \u201cNo, but it absolutely doesn\u2019t mean you shouldn\u2019t be exercising,\u201d she said. \u201cHealthy eating and a good exercise routine can complement one another, but just as eating healthy can\u2019t offset being sedentary, having a good exercise routine will not cancel out a bad diet.<\/p>\n

    \u201cContinuing your exercise routine through the holidays is important,\u201d she added. \u201cIt can help you manage the stress of the holidays and combat depression. It can also help promote healthy sleep.\u201d<\/p>\n

    Sometimes, we can choose to eat well when surrounded by unhealthy choices.<\/p>\n

    \u201cI would recommend always trying to bring a healthy dish whenever there\u2019s a party or potluck. Chances are you aren\u2019t the only one trying to be healthy through the holidays, so your dish could be quite a hit. But even if not, at least you know there\u2019s one thing you can add to your own plate that helps keep you on track.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

    A glass of eggnog. A slice of pecan pie with whipped cream. A few pieces of fudge. A couple glasses of champagne. What can it hurt? And besides, it\u2019s \u201cthe holidays.\u201d Well, when you think about it, \u201cthe holidays\u201d lasts at least five weeks, from Thanksgiving to New Year\u2019s Day. That\u2019s one-tenth of the year, […]<\/p>\n","protected":false},"author":18,"featured_media":13347,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[51,3512,2703,9187,2701,2702],"class_list":["post-13335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-center-for-lungs-and-breathing","tag-heart-and-vascular-care-cardiovascular","tag-holly-prehn","tag-readysetco","tag-uchealth-center-for-integrative-medicine","tag-uchealth-pulmonary-care-clinic"],"acf":[],"yoast_head":"\nTips to avoid overeating during the holidays - UCHealth Today<\/title>\n<meta name=\"description\" content=\"A glass of eggnog. 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