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Four Ways to Avoid Holiday Overeating

Four Ways to Avoid Holiday Overeating

holiday overeating

    The season is upon us: vodka-fueled work parties and pretending you love your coworkers. The stretch from Thanksgiving to New Years is a virtual onslaught of calories and if not managed well can put a roadblock in front of all the great work you’ve done with your health. So dust off your ugly Christmas sweater and grab a ‘nog-based beverage as I show you four ways to help avoid holiday overeating!

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    1. To avoid holiday overeating, slow down when you eat!

    This applies all year round since the faster you eat, the more you will consume before feeling full. When you eat too fast you override the signals from your stomach to your brain that indicate that it is full and has had enough gingerbread for one sitting. The average person eats meals in three to five minutes (sometimes in less time) and this throws the body out of whack. Ideally, you want to take fifteen to twenty minutes to eat to let those signals work naturally. If you’re at a party, be conscious of the time you spend eating because eating too quickly causes you to over-consume as you’ve essentially short-circuited the fullness-signal mechanism. If you’re at a dinner or restaurant, try to be the last one to finish your meal.

    2. Don’t go to events hungry.

    This goes hand-in-hand with point one because when you walk into an event already starving you tend to go into “abominable snowman mode” and decimate whatever helpless food platter stands in your way. Those poor coconut shrimp didn’t even see what hit them! This is similar to why you shouldn’t grocery shop on an empty stomach since you tend to buy what you want now as opposed to later and at parties that have an abundance of undesirable treats this can be a disaster. Make sure to have a good meal beforehand that contains protein, fiber, and healthy fat to help keep you fuller for longer and you’ll avoid eating your weight in Toblerone.

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    3. Start with protein and veggies before hitting the treats.

    If you get to a holiday event and haven’t been able to eat beforehand, do yourself a favor and focus on those foods that promote fullness such as protein and fiber. This way you can tame that hunger beast a bit before it goes wild on a yule log (the cake- not the block of wood for the fire). The other advantage of going for protein and veggies is that it helps stabilize your blood sugar before you descend on the treats. If you go straight for sugar-based choices you can say hello to your good friend the blood sugar spike which will result in the inevitable crash, the craving for more sugar, and the whole vicious cycle kicks in, like the constant regifting of a label-maker. Most every party or function will have some sort of veggie and cheese platter and deli meats, so go for those before you dive headfirst into the chocolate fondue fountain.

    4. Make sure to drink enough water.

    Along with protein, fiber, and healthy fats, water is another thing that helps satiate you. The signal of dehydration can often be  confused with that of hunger, and food can be turned to when a glass or two of water would have done the trick. Go for a glass or two of water before any food comes out and it might not only help with you overeating but help keep you hydrated at the same time. You’re going to need it after the candy cane jello shots!

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    Wrapping it up

    It can be tough to avoid holiday overeating, and one big point I want to, um, point out is that the holidays need to be a time to enjoy yourself and not feel totally deprived. We only live once so we need to enjoy moments with friends and family. Don’t beat yourself up for indulging. It’s important to indulge but not over-indulge. If you’ve been working hard on your health, you don’t want to go off the rails and throw a huge wrench into all the good work you’ve been doing. If your health has been a priority to you the last year, try to make the best choices possible this time of year so that you can keep on rolling with it and not have to be rolled out the door!

    Featured photo credit: OakleyOriginals via flickr.com

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    Jamie Logie

    Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

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