Doc’s Box
Dear Neighbors,
I thank the readers and staff at Jacksboro Faith Community Hospital for the warm welcome. This edition deals with a timely topic during the upcoming Holiday Season festivities:
How can I enjoy the delicious holiday food without packing on the pounds?
Ah, the notorious holiday season’s “Battle of the Bulge.” As children, many of us could consume half a pumpkin pie and not have any postprandial regrets. However, as obesity, diabetes, and heart disease are increasing globally, we must take care to responsibly enjoy the cherry cobbler and buttered mashed potatoes. Here are some tips on how you can “have your cake and eat it too” during the holidays:
A Palette for Your Palate: Holiday cuisine is all about variety. My culinary medicine instructor used to say, “There really aren’t many ‘bad’ foods, but rather, the quantities of such foods that we consume can be troublesome.” This is certainly true during big holiday meals. Consider approaching the meal like a sampling menu and arranging your plate like a paint palette with a tablespoon portion of each item on the spread. This will help you limit portions and allow you to try a little bit of everything (and leave you some leftovers for lunch the next day).
Count Calories: Counting calories can be an effective way to manage your weight. Smartphone and internet apps like MyFitnessPal (www.myfitnesspal.com) can help you set a goal calorie count and tally up the calories in one meal. Remember that 3500 excess calories equals one pound of weight gain. Some estimates put an average Thanksgiving meal at between 4000 to 5000 calories!
Use a Small Plate: Research has shown that using a smaller plate can help you consume less calories. Remember you still have to limit your seconds (...and thirds...) (https://foodpsychology.cornell.edu/discoveries/large-plate-mistake)
Don’t Only Exercise Your Jaw Muscles: Stay active before and after meals. Take a 30 minute brisk walk with your friends and family around the neighborhood after dinner. Consider going out and playing catch with the grandkids at halftime. Various medical academies recommend greater than 150 cumulative minutes of moderate-intensity exercise per week to prevent heart disease (Source: http://www.aafp.org/afp/topicModules/viewTopicModule.htm?topicModuleId=64)
Be Aware of How Your Meal may Affect Medical Conditions: Holiday foods can be high in fat, sodium, carbohydrates, and protein. Certain medical conditions such as congestive heart failure (CHF), diabetes mellitus, hypertension, gallbladder disease, gout, and many others can quickly worsen with the Thanksgiving meal. Consider visiting with your family physician to discuss a recommended holiday diet that is both enjoyable and compatible with your medical profile.
Most importantly, do remember that the holidays are about more than just good food -- it’s about enjoying the camaraderie of friends and family, so certainly fill your stomachs, but more importantly, fill your hearts with love, laughter, and conversation.
Happy Holidays and Be Well, Friends! Dr. A
Doc’s Box is a weekly column written by Shiv Agarwal, MD with Global Family PracticeSM, pLLC as well as other colleagues. Any medical opinions in this column are general and should not be adopted without first visiting and discussing with your Family Physician. To protect your privacy and personal health information, please direct your health questions to your personal physician during a scheduled office visit in lieu of writing in to the column. To schedule an appointment with Dr. Agarwal, reach his scheduling team at 940-567-5528.