How to Handle Holiday Eating

During a recent interview for an AARP article we were asked quite a few questions and here’s a full scoop of answers to help you handle your holiday eating.

How to handle buffets and cocktail parties:

When it comes to holiday parties where buffets are a feature, it’s best to eat a sensible snack beforehand so you’re not ravenous when you arrive.

At cocktail parties, where cheese cubes, salty snacks, and sweet treats are ubiquitous, it’s a good idea to grab a small plate and find the veggie tray first before choosing one or two favorite treats to add. Also, have a game plan with alcohol- perhaps you limit yourself to one drink and two treats. Without this guideline, or with extra alcohol involved, the intake of calories can go haywire.

Healthy ways to handle sit-down dinners:

Some ideas for smart side dish swaps include having roasted Brussels sprouts, mashed rutabaga, or mashed cauliflower. All of these have fiber and are great source of antioxidants.

Generally, fasting earlier in the day leads to over-eating later when the large meal is served. I always suggest eating a healthy breakfast and lunch, and to treat Thanksgiving dinner as you would most dinners. Enjoy one plate and focus on the conversation. There’s no requirement to eat all you can and overly stuff yourself.

Smart holiday drinking:

Q: Is it true that drinking alcohol can stimulate your appetite?
A: The main problem with drinking alcohol is its well-known effect of impairing our judgment. After a few drinks, we find it easier to ‘justify’ having more cheese cubes, salty or sweet treats. Think of the number or holiday parties you’ll be attending this year and how much this could impact your health goals or weight loss/maintenance.

General nutrition for the holiday season:

Q: Can you offer some healthy foods that are at their peak in November/December for people to take advantage of?
A: When it comes to seasonal produce, it depends on which region of the United States you are in. California has a lot of fantastic offerings during November and December, including avocados. In the midwest, Brussels sprouts, garlic, rapini, and horseradish are seasonal in late November.

Q: Is it true that stress can cause cravings?
A: Stress in general – and especially during the holidays – can trigger more emotional eating. More than foods that help reduce stress, lifestyle factors are very key in keeping  on track. Ensuring that you get enough sleep, keep up with exercise, take a bath or participating other self-care activities, is particularly effective in reducing stress-related cravings.

Shopping at the mall:

Q: Are there any tricks for surviving a day at the mall, where temptations—from food courts, to Godiva shops, to “gotta buy” seasonal goodies at Williams-Sonoma—abound?
A: For keeping on track when it comes to shopping malls and their abundance of food court options and other temptations, the same tip applies as for going grocery shopping. It’s best to go shopping after you’ve recently eaten a meal, such as lunch, and to carry snacks that are high in protein and fiber because they will fill you up. 

So often we focus on what to do during a particular holiday meal, when what we’re doing the other 99% of the year with our food choices and behaviors actually matters more. Going a bit overboard, once or twice, during the holiday season is not going to dramatically throw you off your goals. On the other hand, working with your nutritionist to improve the other 99% of the year can show dramatic benefit.

Sweet Success!

First of all, let us express our admiration and pride for every one of you who participated in the recent Sugar Detox Challenge. From the early days of listing your reasons for wanting to embark upon this journey -including weight loss, defeating your sweet tooth, better energy, and improving diabetes and hypoglycemia – you’ve worked hard for these results!

“I’ve found an increased variety in my foods, feel less bloated and have better digestion. I haven’t been putting sugar in my coffee and found that the ‘hidden sugars’ were my issue.

I’ve found substitutions that allow me to still enjoy a drink but without all the sugar usually added. I’ve consistently found myself at 25 grams or less of sugar – sometimes as low as 8g or even 3g! At work luncheons I make the best decisions I can around food and the sugar isn’t even tempting to me!

I feel energized, strong, and centered. I have more clarity and am not tempted by the dump truck of sweets coming into the office; it’s not appealing. If I want to splurge, I don’t waste my sugar allotment on crap; I want a quality treat.

For the first time since Sugar Detox Challenge started, my acupressurist was impressed and said I was not so tight, or bounded like before, with less chi blockages.

This challenge has been really impactful – I feel my body is rejecting sugar. My clothes are fitting better – (including a previously too-small flannel pullover!) Keeping track of my sugar has become a bit of a game that keeps me on track.

My significant other participated in the challenge too, and he has a sweet tooth, but he has lost 9-10lbs in 3 weeks!

I’ve really enjoyed our weekly meetings and sharing with the group, question and answers, as well as having our own time to talk about individual issues. This is a lifestyle change I plan to continue.”

Alexis P., Columbus, Ohio

“I did a lot better with eating only one junk food meal. I also learned how much sugar is in a medium hot chocolate from Dunkin Donuts. Holy cow!

I swear, every week has some new experience I learn from. Not eating any junk on Wed felt much better. It was an easy change. I can definitely feel the difference in my body – detoxing from sugar.”

Jenna K., New York City

“Previously, I would white-knuckle my attempts to ‘never have sugar again’. I’d start each new year with a goal to completely wipe it out of my diet. And each year, the sweet tooth grew into ‘teeth’ and I felt like my cravings got stronger, until gave in. The Sugar Detox Challenge helped me realize that I live in an environment that makes it hard to avoid sweets, but that I can change my environment. Keeping sugar out of my diet has become a game for me and I’ve noticed that I can look at sweets and see them for what they are…and I don’t want them. I have better energy, lost weight, and feel more alive. This feels like freedom! I’m looking forward to 2017 – this time I know I can succeed in avoiding added sugar!”

-Violet R., Columbus, Ohio

“To be honest, I have beat myself up for waiting so long to contend with sugar. I was recently diagnosed with diabetes and my A1C was at 7.1 at my last check-up. All the years of soda and a generally unhealthy diet caught up with me. I was angry and ready to make a change so this challenge was perfect for me. Adrienne is a great cheerleader and she made the sessions both educational and fun. She educated me on simple substitutions that could cut out sugar but still have my food taste delicious. During a time of year when I would usually indulge more, I found this challenge kept me on track. My morning blood sugar is much better than before and I’m actually looking forward to my next doctor’s visit to see what my levels are and to hopefully reduce my insulin!”

– Neal T., Columbus, Ohio

“Looking back, I feel a bit sick. I didn’t feel like I was doing anything out of the ordinary American diet. I even thought that perhaps I was eating better than my peers. That type of thinking made it easy for me to ‘treat’ myself on a regular basis. So my previous days would start off with coffee, flavored creamer, and then either sugar or artificial sweeteners. The cereals, lunches, dinner entrees, snacks, and even low-calorie desserts I ate were not helping me achieve my goals and I was considering skipping meals to lose weight.

My turning point was adding up the sugar intake for the day. I was shocked. How did my ‘healthy’ choices add up to 87 grams of sugar or more? More than anything, I’m glad I did this because of the awareness I’ve gained in seeing what I was doing to myself on a daily basis. The tele-classes were helpful because I given help on HOW to make easy changes. The results speak for themselves- over the holiday, I was able to go on a date with my husband wearing a cute dress that didn’t fit me last year (or showed too many bulges!). I get compliments on my skin and can tell my face is thinner but also my digestion is way better than before. I’m so glad I took this step!”

-Heather B., North Carolina

Curious about results from previous challenges? Check them out here.

Are you ready to break your addiction to sugar and have more energy and vitality in 2017? Join us on March 12th and watch your life transform!

Singing the Sugar Blues

Sugar. It’s a common ingredient added into countless food items – from cereal and condiments to baby food and supposed ‘health foods’. According to the USDA, the average American, as recently as 2016, is consuming close to half their own body weight in pounds of sugar each year. [Take a look at Tables 51-53 and add together where it says “Per Capita Consumption – Adjusted for Loss” in pounds per year; for 2016, this would be a total daily intake of 74.9lbs]. Our estimated consumption is not just as a result of purchasing and eating the bags of sugar found in the grocery store baking aisle; it’s partially because sugar has many different names which makes it easier to be ‘hidden’ in various products created by the industrial food machines. It’s also because…

Sugar is a drug. Like nicotine, cocaine, or heroin, it is addictive and even considered poisonous by many health experts. Look up the definition of the word ‘drug’ and you’ll see sugar fits. It is a nutrient-less substance – so not only does it add extra calories, but it’s actually responsible for depleting the body of certain vitamins and minerals needed to break down and essentially ‘detox’ the sugar.

Added sugars are typically found in processed or prepared foods – sugar-sweetened beverages (which doesn’t just include sodas or juice, but some non-dairy milks!), breakfast pastries, dairy desserts, candy- to name a few. Naturally occurring sugar, such as that found in fruit, is not included as an ‘added sugar’.

Recommendations for added sugar consumption vary widely. The Institute of Medicine reports that added sugars should not exceed 25% of total calories consumed. World Health Organization takes a more conservative approach and recommends less than 10%.

Studies have shown that people who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain weight and have a higher risk of obesity, type 2 diabetes, unfavorable lipid levels (i.e. cholesterol, triglycerides), hypertension, and cardiovascular disease. Blood sugar equilibrium is one of the most important keys to health.

Getting rid of sugar in your diet takes more than passing on dessert. It involves a multifaceted approach to being a ‘sugar detective’ and becoming creative in how we can healthfully live without it.

Are you ready to take the One Bite Wellness ’25 Sugar Detox Challenge’? Join us in revitalizing life and health by breaking the bonds that make us slaves to sugar. We will explore hidden sources of sugar, re-creating healthier home and work environments, understanding & combating cravings, and learning how to have delicious meals.