Drs. Oz & Roizen: How to sidestep those holiday weight-gain traps

December 15, 2013 

Want to wake up on New Year’s Day without regretting all those cookies, latkes or bubbly holiday toasts? You can, with these 10 ways to sidestep the season’s “naughtiest” waistline threats with “nice” alternatives.

• Naughty No. 1: Two-fisted eating and drinking

Nice: Always keep one hand free when you’re at get-togethers — for handshakes and friendly waves. An appetizer in your right hand and a drink in your left guarantees you’ll down more calories, faster.

• Naughty No. 2: Cooking fatty or fried dips, dishes and desserts

Nice: Create a gorgeous veggie or fruit dish. One report found folks who bring produce-based dishes to parties are seen as better cooks. Roast autumn vegetables; make a luscious butternut squash soup; thread fruit on skewers or toss frozen raspberries or pomegranate seeds into a fruit salad; top lightly steamed asparagus with olive oil and toasted almond slivers.

• Naughty No. 3: Letting the buffet table tell you what to eat

Nice: Survey the offerings first. Three out of four party-goers take 66 percent of their food from the first three items on the buffet table. When high-fat and high-calorie fare is first, that works out to 31 percent more food. Check out the whole spread before digging in; ID one or two “treats” for later.

• Naughty No. 4: Showing up hungry

Nice: Munch six walnuts before you arrive. Crunching about 70 calories’ worth of fat, like the good kind in nuts, 30 minutes before a meal squelches hunger so effectively that you’ll eat up to 36 percent less. This trick stimulates satisfaction hormones and dials down appetite-stimulating ghrelin. Twelve almonds, 20 peanuts or a shot glass of pine nuts also works.

• Naughty No. 5: Crash-dieting between parties

Nice: Eating three to five times a day. Crash-dieting could trigger cravings and even slow down your metabolism. Stock your kitchen with quick-cooking wholesome fare like prewashed greens; frozen salmon burgers; boneless, skinless chicken breasts; canned, low-sodium beans; and whole grains, so healthy choices are easy to prepare. Don’t go hungry. Make healthy choices easier by saying “no thanks” to party leftovers, too.

• Naughty No. 6: Stress

Nice: Finding time to relax. Ongoing tension from work, the kids, shopping, wrapping gifts and juggling crazy family dynamics at Grandma’s annual Christmas dinner boosts levels of appetite-stimulating cortisol, so you reach for more high-fat, carb-rich goodies. Physical activity, breathing exercises, yoga, even time with friends can tame tension.

• Naughty No. 7: Skipping workouts

Nice: Moving around for 20 minutes a day. A 20-minute interval walk or spending the same amount of time on muscle-building torches calories and keeps your metabolism burning hotter for hours afterward.

• Naughty No. 8: Quenching your thirst with alcohol or sugary drinks

Nice: Water. Start the evening with two glasses of H20 to keep hunger in check; you’ll eat 13 percent less. Have another glassful with each alcoholic drink, provided you’re not the designated driver. You’ll steer clear of alcohol’s power to make you overeat — not to mention all the empty calories in mixers and alcohol.

• Naughty No. 9: Over-the-top cooking shows

Nice: Changing the channel. Watching Rachel, Nigella, Alton and the gang is fun, but skip food shows before you’re headed to a party. One report says viewers downed 40 percent more chocolate after seeing a food show than folks who didn’t watch one.

• Naughty No. 10: Denial

Nice: A little treat. Don’t be a Scrooge. Savor small helpings of holiday favorites like a spoonful or two of Aunt Edy’s candied yams, one of your co-worker’s homemade snickerdoodles, a luscious chocolate truffle. Eat slowly, then get back to the real happiness holidays bring — sharing good times with family and friends. Hit the dance floor, join the kids making snowmen or playing touch football, trim the tree, swap stories about holidays past, and chat up a partygoer you’d like to know better. That’s how happy new years are made.

Mehmet Oz, M.D., is host of “The Dr. Oz Show,” and Mike Roizen, M.D., is chief medical officer at the Cleveland Clinic Wellness Institute. To live your healthiest, visit sharecare.com. Distributed by King Features Syndicate, Inc.

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