Be careful what you GOBBLE up

The Thanksgiving Holiday is just 3 days away as I write this blog.  WOW!! I cannot believe another year is about to pass. Can you?

One of the joys of the Holiday Season is to gather with family and friends and indulge in a meal 'to die for' as people often say.  You know I actually kind of researched that topic this morning.  Did you know that there is a surge in deaths near the holidays?  I found out there is a term titled the Merry Christmas Coronary and another called the Happy New Year Heart Attack.  Read about it and you'll be alarmed at the increase in deaths related to overeating, overdrinking, and stress related incidents.  Yikes!

The reason for the blog today is just to give you a little advanced notice on tips to maintain some semblance of control and prevent overindulgance to the point of misery and guilt as you engage in the Thanksgiving meal.  We will all be faced with the challenge of controlling our desires to GOBBLE UP everything that is put out before us on the dinner table but maybe this will help you in some way.

1. Take your time eating.  It takes about 20 minutes from the time you swallow your food for your stomach to register to the brain that you are full.

2. You eat what you see.  If you are tempted 'with your eyes' by the display of food on the table, remove yourself from the kitchen or dining room until it's actually time to eat.

3.  Eat on a smaller plate.  Studies have found that people who eat on a smaller plate actually end up eating less overall.

4.  Separate food from technology.  Eat at the table and not in front of the TV.  You will likely eat more if you are not paying attention.

5. Use your hand as a guide.  The PALM OF YOUR HAND(not including fingers and thumb) is a great guide for a reasonable portion of meat.  A FIST is about 1 cup or about 30 grams of carbs (1 cup ice cream/piece of pie). Your THUMB is about 1 tablespoonful or 1 serving of salad dressing or mayonnaise. And your THUMB TIP is about 1 teaspoon or 1 serving of margarine.

6. Drink plenty of water.  Studies have also shown that taking in a full glass of water or two prior to a meal will reduce actual food consumption.

7. Exercise.  Walking for about 30 minutes can actually help you burn close to 300 calories.  Put your tennis shoes on and hit the streets for a few minutes.

8.  Say no to 'seconds'.  Enjoy a small taste of the things you enjoy, but don't overdo it.  Remember it might take 20 minutes before you realize what you have done to yourself.

I hope this helps you.  I also hope you enjoy your family and some great home cooking this weekend.  Just be smart about it.  Isn't it a wonderful thing to be able to slow down for a day or two and just kick back and relax and enjoy catching up with everyone?

We are thankful for your trust throughout the years.  It's been a great year in business and we are looking to the future with great optimism and excitement to provide even better care for you and your family.  We appreciate you very much and want to wish you a Happy Thanksgiving!

To your good health,
Dr. Sonja