Party hardy — and stick to your healthy eating plan!
Written by Barbie Broschart
Over the past month, you’ve been bombarded with parties — holiday soirees, work events, and New Year’s bashes. I love parties (as I am sure most of us do)! But as a counselor, I find that many people have a difficult time not overeating at them. And how could you not? When you’re surrounded by an abundance of food, good people, and tasty beverages, it’s so easy to overindulge. While it is fun during the event, the next day many of us feel bloated, lethargic, and sometimes even a bit depressed. Therefore, in honor of birthday week, I wanted to give you the gift of party survival! Whether you’re heading to a birthday party of your own, a game day, or a winter wedding, try some of Tanya’s party how-to tips to stay healthy and feel great at any occasion. Hey, we do! Here are my four favorites:
Come prepared You’ve heard this before, but there’s nothing more true — don’t go to a party starving! Leaving too much time between meals can cause blood sugar to drop, making us crave simple carbohydrates that don’t keep up full long. To prevent overeating, have a little snack before you go to a party. Nibble on a combination of fiber and protein to keep you full and satisfied so you’re not tempted to hit the cheese platter or the fried mozzarella sticks as soon as you step into the event. Good snacks include: a small apple with 1 tablespoon of peanut butter, 1 slice of whole wheat toast with 1 slice of low-fat cheese, or 6 ounces of non-fat Greek yogurt with ½ cup of Fiber One Cereal.
Be patient One of the best practices to prevent overeating at parties is to slow down your pace of eating and to be patient before reaching for a second helping. It takes the human brain 20 minutes to register that we are full! Before you decide to run back to the buffet for a second portion, wait 20 minutes – strike up a conversation or go touch up your makeup. Odds are you will forget that you wanted more food and forgo more unnecessary calories.
The 3-Bite-Rule Studies show that people who eat sweets tend to rate the first and last bites as the most enjoyable. This is how the 3-Bite-Rule works its magic: to have a first and last bite, you also need a middle bite. Take three bites of your favorite treat. Chew slowly and allow yourself to savor. If after three bites you’re still not satisfied, go ahead and finish the dessert. Just be sure to stick to one portion and maybe do a little extra walking the next day.
Dress for Success When deciding what to wear for a party, pick out a form-fitting outfit or a snug pair of jeans. If you’re wearing something more restrictive you’re less likely to overindulge. I always remember my Uncle Dan’s tagline during the holidays from growing up: Once we sat down to dinner he would say, “Got my eating pants on.” They were sweat pants that let him eat and eat until he passed out on the couch. Not like any of us would wear sweats to a party, but you catch my drift! Also, when choosing a purse, bypass the shoulder bag and go for the clutch. With a clutch in one hand and a full plate in the other, you won't have a free hand to help yourself to seconds.
Here’s to enjoying ourselves while feeling fantastic!
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