By Tyler T. '14
(the first post of his column)
(the first post of his column)
Let’s face it: the holidays are here and you cannot wait to
dig into the seemingly endless supply of indulgent cookies, cakes, and desserts
that find themselves onto your plate at the end of a meal. After a while, you
have lost count of how many slices of pie, or dollops of whipped cream you have
had, and start to feel that you have over-indulged in your favorite holiday
treats.
My goal isn’t to stop you from eating these treats, nor is
it to make you only eat healthy food during the holidays. The goal here is for conscious consumption of
these foods. Let’s go!
1.
Watch
your portions
Believe it
or not, about two chocolate chip
cookies could set you back around 200-300 calories depending on the size and
the ingredients of the cookie. The same can be said for a slice of pumpkin pie,
which could set you back around 350 calories. Couple that with going back for
seconds and eating those two large
chocolate chip cookies, you have consumed close to a thousand calories just for dessert! What I like to tell
people is to make a “sampler” plate of desserts. Split that chocolate chip
cookie, take half that brownie, take a “sliver” of that pumpkin pie, and you
can easily fit your dessert budget into a 500 calorie plate of heaven while
enjoying more of the voluptuous desserts that scatter the table.
2.
Exercise
If you
think you may not be able to stop yourself from overindulging during the
holidays, make it a point to exercise the day of your holiday meal for at least
an hour. Not only will exercise get you
moving during a time of the year when not many of us don’t, but it will allow
you to indulge in those desserts without the guilt creeping in. Whether this is
running or jogging in the park, swimming at the local pool or biking on the
roads, you do have the power to make your desserts fit into your life.
3.
Make
your own desserts! (Who knew?)
Ever
notice the ingredient list on the back of a store-bought apple pie? I have, and
that list has a number of ingredients that you cannot even pronounce! Try Tertiary Butyl hydroquinone. This additive is a chemical preservative that extends the shelf life of food. TBHQ is a form of butane and even finds itself in cosmetic products, varnish, lacquers, and resin. Although the FDA only allows it to be 0.02% of total oils found in a product, anywhere from 1-4 grams of this product can in fact lead to nausea, delirium, and vomiting [1]. Yum! You can make your own desserts instead and NOT have to worry about all of those additives. By making desserts by hand, you can even make healthy substitutions such as fat free milk for cream, fresh fruit for canned fruit, whole grain breads for white rice and breads, and vanilla/cinnamon for sugar, and still have your favorite holiday desserts.
4.
Take
your time! (Who said it was NASCAR race?)
It takes
twenty minutes for your brain to tell your stomach that you are full. If you do
not give your brain time to send the messages to your stomach, you risk over
eating and giving yourself that too-full feeling. Take it slow, cut up your
meat, take sips of water in between bites, and when you’re done your first
helping, give it about 10 – 15 minutes. Not everyone will be done! And if you
still feel hungry, go back for more! (Load up on your veggies when you fill
your plate, they will help you feel fuller sooner and longer!)
5.
Eat
before you go!
If you eat
a little something (even a healthy (gasp) something), then your better will
already be in digestion mode, allowing for easier and a more fluid digestion
phase. This will prevent bloating and queasiness during your meal and will help
you feel fuller sooner, preventing overeating.
6.
Say
No
When your
cute relatives and their children ask if you want to take home some of their
delicious baked goods, kindly decline. This is crucial, especially, if the
temptation is too much for you. By not allowing them into your house, you will
squelch these temptations and cut the amount of “snacking” you do in the days
to come.
The
holidays are a time meant to spend with family, friends and loved-ones. With
these helpful and healthy tips, you can give your body a more memorable holiday
season as well!
Happy
Holidays!
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