>> FOR A LOT OF FAMILIES, HOLIDAY SEASON IS FILLED WITH GATHERINGS, JOY AND FOOD. BUT
FOR SOME PEOPLE IT CAN BRING
UP PERSONAL CHALLENGES LIKE
BINGE EATING BINGE EATING IS
COMMON FOR MANY DURING THE
HOLIDAYS. BUT AFTER YOU PUT
THE FORK DOWN IN THE PLATE
AWAY, IT CAN LEAVE LASTING
EFFECT ON YOUR BODY. JOINING
US NOW TO DISCUSS HOW TO EAT
IN MODERATION IS DIETICIAN AND
NUTRITIONIST ANY HAM. GOOD
MORNING AND THANK YOU SO MUCH
FOR JOINING US. THANKS FOR
HAVING ME. ABSOLUTELY. SO THEN
THE HOLIDAYS, YOU KNOW, WE
SPENDING TIME WITH FAMILY.
THERE’S A WHOLE BUNCH OF GOOD
FOOD, BUT IT IS HARDER TO
STICK WITH A DIET. SO TELL ME
WHY IT’S SO MUCH EASIER TO
OVER, EAT AND MAKE UNHEALTHY
CHOICES, ESPECIALLY DURING
THIS TIME OF THE YEAR.
>> YEAH, ABSOLUTELY. OUR
CULTURE LOVES TO CELEBRATE
HOLIDAYS BY EATING IT AND
USUALLY EATING LARGE
QUANTITIES OF FOOD. THE KINDS
OF FOODS WE TEND TO EAT, TEND
TO BE HIGHER IN SUGAR AND FAT.
SO THOSE THINGS INCLUDE CAKES,
COOKIES, CANDIES ARE HOLIDAY
EGGNOG. AND EVEN IF YOU’RE NOT
EATING LARGER PORTIONS OF
THOSE KIND OF FOOD, WE TEND TO
BE EXPOSED TO THEM MORE DURING
THE HOLIDAY AND THESE FOODS
CAN BRING ABOUT A LARGE AMOUNT
OF JOY AND HAPPINESS IN THE
STALL BUT WE SO VERY STRESSED
HOLIDAYS AND THE HOLIDAYS CAN
ALSO BRING ABOUT A MIX OF
EMOTIONS. IF WE’VE LOST A
LOVED ONE, THE HOLIDAYS DON’T
FEEL THE SAME. AND WE CAN ALSO
USE FOOD AS A COPING MECHANISM
TO MAKE US FEEL BETTER. SO
THERE’S A LOT OF FACTORS IN
PLAY.
>> AND WITH ALL THOSE FACTORS,
WHAT ARE SOME TIPS ON HOW WE
CAN ALL BE MORE IN MODERATION
FOR THE HOLIDAYS?
>> ABSOLUTELY. THE KEY TO
EATING IN MODERATION IS
WATCHING YOUR PORTIONS AND
ALSO REDUCING THE FREQUENCY
WHICH EAT THESE FOODS. SO ONE
STRATEGY IS TO REDUCE RECIPE
SIZE, FOR EXAMPLE, IF YOUR
FAMILY LOVES TO MAKE A BATCH
OF COOKIES DURING THE
HOLIDAYS, MAYBE YOU COOK A
RECIPE IN HALF AND MAKE A HALF
BATCH OF COOKIES INSTEAD OF A
FULL BATCH THAT WAY YOU’LL
HAVE LESS COOKIES TO EAT ON
AND LEFT OVER SO THAT YOU’RE
NOT EATING ON THEM. SEVERAL
TIMES THROUGHOUT THE WEEK. AND
ALSO IT’S HELPFUL TO NOT BRING
LARGE QUANTITIES OF FOOD THAT
ARE UNHEALTHY INTO YOUR
ENVIRONMENT AS MUCH AS
POSSIBLE. IF YOU CAN GET THE
INDIVIDUAL PORTION 5 OR MAYBE
GO OUT FOR A ONETIME DISORDER,
SPECIAL TREATMENT, THE FAMILY,
IF YOU DO, AND THAT BRING IN
LARGER QUANTITIES, TRY TO
PORTION THEM OUT INTO A
SMALLER CONTAINER THAT WAY.
YOU CAN ENJOY IT IN A SMALLER
PORTION.
>> WHAT ABOUT THOSE CHRISTMAS
PARTIES AT WORK OR EVEN WHAT
YOUR FAMILY? BECAUSE I KNOW
FOR ME PERSONALLY, IT’S SO
MUCH HARDER TO HAVE THAT
SELF-CONTROL AND AN
ENVIRONMENT WHERE PEOPLE JUST
DON’T CARE.
>> EXACTLY. YEAH. THOSE
ENVIRONMENTS WHERE WE HAVE
LESS CONTROL, IT CAN BE
DIFFICULT. SO IT’S JUST GOING
TO BE AS PREPARED AS POSSIBLE.
AND IF YOU KNOW WHAT YOU’RE
WALKING INTO, YOU CAN PLAN
AHEAD, ESPECIALLY WITH THE
PARTY. IF YOU CAN GO TO THE
PARTY HAVING EATEN ALREADY,
NOT GOING TO THE PARTY HUNGRY
THAT’S GOING MAKE IT LESS
LIKELY ARE GOING TO CHOOSE THE
NEWS THAT ARE AT THE PARTY
WILL BE MORE HAVE MORE
SELF-CONTROL. ALSO BRING A
HEALTHY OPTION, EVEN IF NO ONE
ELSE. IT WHILE YOU’RE THERE,
YOU KNOW, YOU CAN EAT ON IT.
YOU KNOW, SO EVEN IF IT’S
SOMETHING TO SHARE AND NO ONE
ELSE, HE SAID THAT AT LEAST
YOU HAVE SOMETHING TO EAT AND
ALSO AS HELPFUL AS POSSIBLE,
NOT TO HANG AROUND THE FOOD
TABLE AS MUCH AS POSSIBLE
BECAUSE ONLY SOCIALIZE, WE DO
TEND TO MIDDLE AND WE TEND TO
LOSE TRACK OF WHAT WE’RE
EATING. IF WE’RE IN LIKE A
WORK YOU KNOW, IT CAN BE
REALLY HELPFUL, TOO. MAKE SURE
WE’RE SAYING IT’S SATISFIED AS
POSSIBLE. BOYS SKIPPING MEALS,
BRING YOUR OWN FOOD. AND YOU
KNOW, THE MORE TIMES AGAINST A
FAN OF SPY, WE’RE GOING TO BE
LESS LIKELY TO GIVE IN TO
TEMPTATIONS AND TO CRAVINGS.
>> HEY, THAT’S THAT’S REALLY
AWESOME. GEARS TO KNOW YOU. WE
LOVE TO. AS YOU MENTIONED, WE
LOVE TO INDULGE IN FOOD AND
EVERYTHING. REALLY THAT
SURROUND FOOD AND DRINKS. IS
THERE ANYTHING WE CAN DO ANY
HOLIDAY ACTIVITIES THAT WE CAN
DO THAT DON’T INVOLVE FOOD,
MAYBE NEW TRADITIONS TO START.
>> RIGHT. SO THERE’S A LOT OF
THINGS WE CAN SMOTHERED SOME
THINGS THAT ARE ALREADY IN
PLAY. YOU CAN GO LOOK AT
CHRISTMAS LIGHTS, YOU KNOW,
WALK AROUND THE NEIGHBORHOOD
OR DRIVE AROUND. YOU CAN GO
CHRISTMAS YOU READ A FAVORITE
STORY OR WATCH YOUR FAVORITE
HOLIDAY MOVIES. SOMETIMES
THOSE ACTIVITIES DUE BUT YOU
CAN ALWAYS YOU KNOW, TO DO
DIFFERENTLY. AND YOU CAN ALSO
SET YOUR OWN TRADITIONS. YOU
KNOW, MAYBE YOU CREATE A NEW
HOLIDAY PROJECT AT ARTS AND
CRAFTS ACTIVITY OR MAYBE
TAKING NATURE WALKS AND MAKING
YOUR OWN TRADITIONS THAT DON’T
REVOLVE AROUND FOOD AND MAKE
IT MORE LIKELY THAT YOU HAVE
THOSE OPTIONS TO CHOOSE FROM
>> ABSOLUTELY. LOVE THAT.
WELL, THANK YOU SO MUCH.