>> WHO DOESN'T EAT ONE TOO MANY HERSHEY KISSES THIS TIME OF
YEAR? BUT OVER-INDULGING ALL MONTH
LONG CAN BE A PROBLEM. CAROLEE MCGRATH SAT DOWN
REGISTERED DIETITIAN, MARISSA CHIAPPERIONO TO LEARN TIPS ON
HOW YOU CAN STICK TO A HEALTHY EATING PLAN DURING THE HOLIDAY
AND HOW TO GET BACK ON TRACK. >> I THINK PEOPLE ASSOCIATE THE
HOLIDAYS WITH A LOT OF CULTURAL FAVORITES AND REALLY FOCUS, MAKE
THAT THE FOCUS OF THE HOLIDAYS. BUT IN REALITY WE HAVE TO EAT
HEALTHY ALL YEAR ROUND BUILT THE HOLIDAYS CAN BE TRICKY.
AND REALLY COMPROMISE PEOPLE'S HEALTH GOALS.
LITTLE CHANGES THAT CAN BE MADE WILL REALLY MAKE A BIG
DIFFERENCE. >> YOU TALKED ABOUT JUST THAT
EMOTION FAMILIAR ATTACHMENT TO FOOD DURING THE HOLIDAYS.
THAT IS CERTAINLY SOMETHING I'M FAMILIAR WITH AS AN
ITALIAN-AMERICAN. BUT THAT GOES ACROSS ALL
DIFFERENT CULTURES AS WELL. THERE ARE CERTAIN, MAYBE IT'S A
PIE OR SOME SORT OF A DISH THAT YOUR GRANDMOTHER OR AUNT MADE
AND IT'S REALLY HARD TO PUSH THAT AWAY FROM THE TABLE EVEN
THOUGH THAT'S PROBABLY IN EVERYONE'S BEST INTEREST, RIGHT?
>> YEAH. BUT I THINK IT'S IMPORTANT TO
ALSO PLAN AHEAD AND NEGOTIATE WHAT THINGS YOU WANT TO TREAT
YOURSELF TO. I CHOOSE NOT TO EAT THINGS ON
THE HOLIDAYS THAT I CAN GET YEAR AROUND, RIGHT?
>> SUCH AS? >> BUTTER, ROLLS, THOSE ARE A
DIME A DOZEN BUT MAYBE YOUR GRANDMOTHER'S HOMEMADE APPLE PIE
THAT YOU GET ONCE A YEAR ISN'T. THAT WOULD BE SOMETHING THAT YOU
WOULD PLAN FOR IN ADVANCE. >> OKAY.
>> AND THE REALITY IS, TOO, THAT WE CELEBRATE SOMETHING ALL YEAR
AROUND, IT'S JUST THAT WE HAVE A CLUSTER OF HOLIDAYS THIS TIME OF
YEAR THAT ARE REALLY BIG FOCUS. >> THEY'RE SUCH A BIG LEAD UP TO
IT, TOO. TALK A LITTLE BIT ABOUT ALL
THAT'S GOING ON IN EVERYONE'S LIFE RIGHT NOW.
HOW MUCH IS ANXIETY TIED TO THE OVER EATING?
THERE'S HERSHEY KISSES EVERYWHERE, HOLIDAYS PARTIES,
IT'S HARD NOT TO GRAB THEM. >> IT'S HARD TO TAKE A STEP BACK
AND SLOW DOWN BUT THAT'S REALLY WHAT WE HAVE TO DO.
YOU'LL FIND JUST BY EATING SLOWER AND PLANNING A LITTLE BIT
AHEAD YOU END UP EATING LESS, YOU CAN STILL HAVE INDULGENT
FOODS, BUT THEY'RE NOT GOING TO BE THE MAIN STAR OF THE SHOW.
OR YOU JUST MAY NOT EAT AS MUCH OF THEM.
>> OKAY. YOU TALKED ABOUT NEGOTIATING,
OBVIOUSLY YOU'RE NEGOTIATING WITH YOURSELF.
>> YES. >> CAROLEE, PUT THE ROLLS ASIDE
YOU CAN HAVE APPLE PIE LATER HOW DO YOU HELP PEOPLE WHO REALLY
HAVE TO STICK TO AN EATING PLAN BECAUSE THEY HAVE DIABETES OR
MAYBE THEY HAVE HEART CONDITION, I KNOW THAT THOSE ARE SOME OF
YOUR CLIENTS. >> YES.
I RECOMMEND THAT IF YOUR FAMILY MEAL IS SET UP BUFFET STYLE TO
TRY TO PLAN IT SO THAT YOUR PROTEIN FOODS ARE FIRST IN LINE.
THEN YOUR NON-STARCHY VEGETABLES, SALAD, SAUTEED GREEN
BEANS, WHATEVER THAT LOOKS LIKE FOR YOUR FAMILY.
THEN PUT AM THE STARCHS AND TEMPTATIONS AT THE END.
BECAUSE AT THAT POINT YOU MAY NOT HAVE A LOT OF ROOM ON YOUR
PLATE FOR THREE DIFFERENT KINDS OF POTATOES.
MAYBE JUST ONE. SO YOU GET THE PROTEINS AND
VEGETABLES THAT YOU'RE GOING TO KEEP YOU FULL.
THEN YOU HAVE JUST ONE STARCH AS OPPOSED TO THREE OR FOUR.
>> IT'S IMPORTANT TO MAINTAIN THAT.
>> YES. THEY CAN STILL HAVE THOSE THINGS
IT'S JUST PORTION SIZE IS VERY IMPORTANT.
>> PORTION SIZE SEEMS EASY. BUT AGAIN IF THAT SORT OF YOUR
DOWNFALL, WHATEVER IT IS, MASHED POTATOES, VERY DIFFICULT TO
ADHERE TO THAT. HOW DO YOU HELP PEOPLE -- YOU
MAKE IT SOUND SO EASY, RIGHT? PORTION CONTROL, WE'RE GOING TO
NEGOTIATE WITH OURSELVES AND EVERYTHING IS GOING TO BE FIND.
HOW DO YOU HELP PEOPLE MANAGE THAT LIKE WHO DO HAVE ANXIETY,
HAVE TO IN EXERCISE OR SOMETHING ELSE?
>> YES. IT'S REALLY IMPORTANT TO HAVE A
GOOD SUPPORT SYSTEM FIRST AND FOREMOST.
BUT YOU ALSO WANT TO TRY TO STICK TO YOUR NORMAL HEALTHY
ROUTINE LEADING UP TO THAT VERY MEAL.
SO THAT MEANS NOT SKIPPING BREAKFAST, STAYING HYDRATED AND
SLEEPING WELL THE NIGHT BEFORE. AND THEN IT SETS YOU UP FOR
BETTER CHOICES THE DAY OF. THEN IF YOU DECIDE TO HAVE A
LITTLE BIT MORE THAN WHAT IS RECOMMENDED, DON'T HAVE FEELINGS
OF GUILT OR PUNISHMENT, TRY TO GET RIGHT BACK ON TRACK THE NEXT
DAY. AND THAT MAY MEAN A LITTLE BIT
EXTRA WALKING OR GOING BACK TO SOME OF THE MORE VERY BASIC
FOODS, MEAT, VEGETABLES AND WHOLE GRAINS.
>> YOU TALKED ABOUT FEELING GUILTY.
LOT OF PEOPLE MIGHT JUST THROW IN THE TOIL DECEMBER 1st, AND
PICK IT UP JANUARY 1st IS THAT RECOMMENDED?
>> I DON'T THINK STARTING DIETS JANUARY 1st OR MONDAY MORNING
ARE VERY HELPFUL. IT'S A R ABOUT MAKING SLOW
CHANGES. PICK ONE OR TWO THINGS THAT YOU
WANT TO CHANGE, WHETHER THAT IS NOT SKIPPING BREAKFAST ANY OR OR
TRYING TO DRINK MORE WATER. MAKE THOSE A HABIT FIRST.
THEN WE CAN MOVE ON TO MAYBE NOT FRYING AS MUCH FOOD OR EATING
OUT AS OFTEN. IF WE TRY TO CHANGE IT ALL AT
ONCE IT CAN BE OVERWHELMING ESPECIALLY THIS TIME OF YEAR.
>> TWO THINGS YOU MENTIONED ONE WAS SLEEP THE SECOND WAS
DRINKING WATER. START WITH DRINKING WATER.
IT MAKES YOU FEEL FULL, RIGHT? THAT'S KIND OF THE GOAL OF THAT?
>> YES. >> HOW MUCH WATER ARE YOU
SUPPOSED TO DRINK THROUGHOUT THE DAY?
>> I WOULD SAY 60-70 OUNCES OF FLUID THAT DOESN'T HAVE SUGAR OR
CAFFEINE. >> THAT SEEMS LIKE A LOT.
THAT'S LIKE REGULAR LITTLE 16 OUNCE WATER BOTTLE LIKE FOUR OF
THEM A DAY. >> WE GET ABOUT 20% OF THAT FROM
OUR FOOD IF WE'RE CHOOSING FRUITS AND VEGETABLES.
THERE'S A LITTLE BIT OF FLEXIBILITY.
>> DO YOU FIND THAT IT IS HELP HALF IF YOU ARE DRINKING THAT
WATER THAT YOU WILL FEEL A LITTLE BIT MORE SATISFIED WHEN
IT COMES TO MEALTIME? >> ABSOLUTELY.
BECAUSE IT ACTUALLY IS OUR BODY'S FIRST RESPONSE TO THIRST
TO IS TO BE HUNGRY. YOU HAVE TO DRINK FIRST THEN
DECIDE IF YOU'RE TRULY HUNGRY. IF YOU ATE AN HOUR BEFORE IT'S
NOT TRUE HUNGER DEPENDING ON THE CHOICES THAT YOU MADE.
BUT I ALWAYS ENCOURAGE PEOPLE TO DRINK WATER FIRST.
THEN DECIDE IF THEY STILL REALLY
NEED THAT EXTRA FEW BITES. >> TALK ABOUT THE SLEEP.
DO YOU EAT MORE WHEN YOU'RE OVERTIRED?
>> YOU DO. BECAUSE YOUR BODY HAS TO GET
ENERGY FROM SOMEWHERE. WE ALL NEED ROUGHLY ABOUT 7-8
HOURS OF SLEEP, QUALITY SLEEP A NIGHT.
WITHOUT THAT OUR BODY IS REALLY RUNNING ON FUMES.
>> TALK A LITTLE BIT ALSO ABOUT THE PERIOD OF TIME BETWEEN
CHRISTMAS AND NEW YEAR'S THERE'S STUDY BY NEW ENGLAND JOURNAL OF
MEDICINE THAT FOUND MOST PEOPLE WERE GAINING THAT WEIGHT, YOU'D
BE REALLY GOOD ALL THE WAY UP UNTIL YOU SEE YOUR FAMILY THEN
IT THAT TEN-DAY PERIOD BEFORE THE NEW YEAR THAT MOST PEOPLE
GAINED WEIGHT. WHY IS THAT?
IS THERE LIKE A LET DOWN OR SOMETHING THAT HAPPENS OR JUST
PEOPLE ARE MORE RELAXED? >> WE HAVE A LOT OF LEFTOVERS
LAYING AROUND. OUR JOBS HAVE FOOD ALTER WHERE
THERE'S CANDY BOWLS AND COOKIES EVERYWHERE.
BUT ALSO WE WAKE UP THE MORNING AFTER A HOLIDAY AND
HAVE COOKIES FOR BREAKFAST BECAUSE IT'S
SITTING OUT ON THE COUNTER AND WE DON'T EVEN THINK TWICE ABOUT
IT. THOSE ARE THE TREATS THAT WE
HAVE TO REALLY BE CAREFUL ABOUT. >> BECAUSE I THINK A LOT OF
PEOPLE FEEL, I'M NOT GOING TO BE DOING THIS IN A FEW WEEKS MIGHT
AS WELL -- DON'T WANT THESE TO GO TO WASTE A LOT
THAT HAVE IS THAT.
MY GOSH I HAVE ALL THESE COOKIES LEFT.
>> AND OUR BEVERAGE CHOICES CHANGE A LITTLE BIT THIS TIME OF
YEAR. SO THINGS LIKE EGGNOG HAVE A LOT
MORE SUGAR AND FAT TO THEM THAN WHAT WE NORMALLY DRINK.
LOT OF PEOPLE TEND TO HAVE FEW MORE HOLIDAY COCKTAILS AS WELL.
>> RIGHT. BOTTOM LINE, DRINK A LOT OF
WATER. >> YES.
>> GET YOUR SLEEP. AND WORK IN THE EXERCISE.
>> YEAH. >> OKAY.
>> DON'T GIVE UP. IF YOU HAD A BAD NIGHT.
>> NO ONE IS PERFECT. WE CAN'T EXPECT PERFECTION OUT
OF OURSELVES BUT WE ALSO HAVE TO MOVE MORE AND JUST BE REALLY
AWARE OF THE CHOICES THAT WE'RE MAKING, EVEN THOUGH HEALTHY
FOODS MAY BE AVAILABLE, WE HAVE TO BE THE ONE TO CHOOSE THEM.