This is the holiday season- and for many this means a lot of over-eating. But when does the over-eating occur? Is it during the meals – well some of it– but typically it is grazing for meals that adds the holiday pounds.
When Olympic athletes need to get extra calories– they graze — they eat continually for hours– and in that time they are able to get in thousands of calories. While that might be ok if you are going to swim 300 laps at a time- most of us don’t do that. The point is- the constant grazing of holiday food is the source of many of calories we don’t need.
Start with a plan this holiday season – plan your snacks. First plan where you eat them:
Do not eat in front of the television.
Do not eat in front of the computer
When you get a snack- put it on a plate- sit down at the table, and eat it. This avoids the random grazing.
Plan what you are going to eat
If you are going to want something sweet- combine it with something substantial. This avoids the rapid rise in glucose- followed by the rapid fall in glucose– that leaves you hungry again – wanting another bit of sweetness.
Plan when you are going to eat
Treat Food as Fuel
Think of your body as needing fuel, and if you put in excess fuel it will store it as fat. So plan the times you will have your snack. This also means do not have huge meals between.
Lunch at noon is light- have a light snack later – about four hours later- have a small dinner.
Eat smart. Don’t graze. Plan your meals. Plan where you eat. Set your holiday up for success!
Dr. Terry Simpson
Dr. Terry Simpson received his undergraduate and graduate degrees from the University of Chicago where he spent several years in the Kovler Viral Oncology laboratories doing genetic engineering. He found he liked people more than petri dishes, and went to medical school. Dr. Simpson, a weight loss surgeon is an advocate of culinary medicine. The first surgeon to become certified in Culinary Medicine, he believes teaching people to improve their health through their food and in their kitchen. On the other side of the world, he has been a leading advocate of changing health care to make it more "relationship based," and his efforts awarded his team the Malcolm Baldrige award for healthcare in 2011 for the NUKA system of care in Alaska and in 2013 Dr Simpson won the National Indian Health Board Area Impact Award. A frequent contributor to media outlets discussing health related topics and advances in medicine, he is also a proud dad, husband, author, cook, and surgeon “in that order.” For media inquiries, please visit www.terrysimpson.com.