Nutritionists from the University of Maryland Medical System regularly contribute guest posts to The Baltimore Sun's To Your Health blog. The latest post is from Mary Beth Sodus, registered dietitian, nutrition therapist and personalized bariatric nutrition coach at University of Maryland Center for Weight Management and Wellness.
With Thanksgiving around the corner, here are some tips to get through the holiday.
Sedation invitation? With fats and overeating, Thanksgiving sedation can occur. Reports say the average Thanksgiving meal is 3,000 calories. That many calories in one meal can easily cause a "food hangover."
We eat those scrumptious foods even though our stomach may be screaming ENOUGH! Somehow, our taste buds override this message and so we eat more of that salty, sweet and fatty fare. Thanksgiving is a social meal. When friends are overeating, we are more inclined to overeat. We then zone out, automatically limiting our interaction with family and friends.
'Food hangover' triggers: Fat takes a lot of energy to digest; blood flow is diverted to your digestive system instead of your brain, which leaves you feeling lethargic.
It is a myth that the amino acid L-tryptophan (part of the protein structure of many foods) causes that need for a nap. Not so. Tryptophan is found in chicken, pork, cheese, bananas, mangoes, peanuts and even chocolate in very small amounts. In fact, chicken contains more tryptophan than turkey. Yet we blame the turkey for that lethargic feeling.
Feeling tired after any meal is about the quality and quantity of calories you choose to eat. Turkey is eaten with many other foods, so it cannot be the main cause of that "rest and digest" feeling.
Overeating can cause feelings of heaviness, fatigue, headaches and moodiness. Children will learn to overeat by watching you overeat.
How to avoid being stuffed: Before you eat, survey all the choices. Choose foods that are special to you, foods that you might have only once a year. Do not waste your calories on foods you can have any time. After all, you can enjoy mashed potatoes year round.
Practice portion control and resist the temptation for seconds. Make smarter choices of lower-fat foods, such as white meat. You can eat almost anything you like in small portions. Leftovers can be a reminder of that special occasion, so eat just one plate and save room for dessert.
Chew each bite several times to the texture of cottage cheese. Thorough chewing will improve digestion and will improve your ability to experience an increased feeling of satisfaction with smaller portions.
Use the Two-Bite Rule: The first and the last bite are always the best. So two bites are all you need.
Bring mindfulness to the table. Decide before your meal what level of fullness you want to achieve at the end of the celebration: satisfied or stuffed?
Avoid arriving hungry. Saving up all your calories for just one meal leads to overeating and a slower metabolism.
Exercise. Dr. Walter Willet, head of the department of nutrition at the Harvard School of Public Health, says, "The most important organ in your body is your legs." Exercise is the best prevention of obesity. Plan a walk before dessert or a local 5K walk or run (Turkey Trot) that morning.
This Thanksgiving, focus your attention on family and friends, instead of on the bounty of food. Decline the invitation to sedation.