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TEXARKANA, Ark. –
Who is guilty of over-eating on the holidays? It’s practically a tradition. I recognize
the holidays as two distinctive days: Thanksgiving Day and Christmas Day. Yet, most
of us try to rationalize our decision with special foods we normally don’t eat year-round,
even when available at our local supermarket. Unfortunately, overindulging can lead
to guilt, weight gain, and yes, fatigue.
Here are some strategies to get you through the season of eating:
Planning is your biggest advantage. Find out what time you’ll be eating and plan your
daily menu around it. Will it be a big dinner served at 6 p.m.? If so, eat a lighter
breakfast and lunch than usual. But also have a healthy snack just before you leave
home, so you don’t arrive at the party feeling famished; otherwise you’ll overeat.
Likewise, ask the hosts/hostesses if you can bring a dish for the dinner. Most would
love to help. If allowed, bring something healthy, such as chicken and veggie skewers,
roasted vegetables, or an assortment of fruit.
When it’s time to eat, grab a salad plate instead of a dinner plate. You’ll fool yourself
into maintaining portion control. Skip fried, buttered, creamy, or cheesy foods. At
a minimum, have them in a limited portion. Load at least half of your plate with vegetables
or fruits, then add just a taste of other foods. Skip foods that you would eat on
any given day. Don’t waste your calories on foods that aren’t special.
Research shows you’ll eat less food and take in fewer calories if you eat slowly,
so pace yourself. Take small bites, chew slowly, and sip water or other zero calorie
drink between bites. Once finished, leave the table. Lingering can encourage nibbling.
Eating slow, 20 minutes in fact, allows your brain to get the message that your stomach
Alcohol adds calories in a hurry. If you want to have a drink with dinner, delay it
until you begin your meal. Set a limit in advance. These empty calories can really
add up and hit your calorie count hard.
When you give into temptation, acknowledge it, and move on. It happens to all of us.
Just go back to a healthy eating plan as soon as possible.
For more information, contact the Miller County Extension Office, 870-779-3609. We're
online at firstname.lastname@example.org, on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS
or on the web at uaex.uada.edu/Miller.
Oven Roasted Asparagus is a great vegetable dish for any meal and is easy to make.
It would be a great addition to any meal.
By Carla Due County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Miller County Cooperative Extension Service400 Laurel Street, Suite 215 Texarkana AR 71854 (870) 779-3609 email@example.com