Surviving Valentine's Day Through Moderation

Over the next few weeks those of us who struggle with our weight will be bombarded with temptation. Around every corner there will be one candy kiss after another. Some may even find themselves dreaming about truffles, peanuts swimming in gooey caramel, and some will count chocolate covered strawberries to try and fall asleep. With all of this going on, how can anyone be expected to stick to a diet? Learning to eat in moderation will be one of the keys to your success.

Valentines Day is a time to enjoy and embrace love. It is a time to be spent with our loved ones, building a lifetime of memories. At the same time, Valentines Day presents a special challenge to those of us who are “weight-challenged”. I prefer to use this term to separate ourselves from the annoying group of people who can eat whatever they want and never gain an ounce. Valentines Day is filled with many pitfalls which can either destroy the progress made in achieving a healthier weight, or add to the insurmountable number of pounds which need to be shed. So how do we balance the need to enjoy Valentines Day versus enjoying the it too much? Most foods--even traditional holiday treats--can fit into a healthy eating plan. The secret is eating in moderation. In our office this is one of the major themes we focus on with all of our patients.

When we compare our eating habits as “Americans” with members of any other country around the world, it is obvious that “our” notion of portion size is completely out of control. As with everything else in our society, we have adopted the “bigger is better” principle. Every fast-food restaurant offers “super size” meals, soft drinks can be purchased in the “super big gulp”, and all you can eat buffets are becoming increasingly more popular and profitable. As the size of our portions increase, so does the “waistline” of our country. It was recently reported in the news, for the first time in the history of our country, the majority of Americans (including our children) are overweight.

When we talk about moderation and portion control with the patients in our office, the concept is very straightforward. It doesn’t require meticulously weighing and measuring each food item to the exact gram or ounce. Dr. Padla preaches simplification. When he talks about portion control, it means learning to stop eating when you are no longer hungry. Developing the ability to quit eating long before you reach that familiar feeling we have all come to know and despise….being “stuffed”. That uncomfortable feeling after eating way too much, that compels you to loosen your belt and unbuckle your pants. The feeling most accurately described in a popular commercial many years ago “I can’t believe I ate the whole thing”. What Dr. Padla has found during his years treating people for weight problems, is developing the ability to get up from the table when your hunger has been satisfied, will actually reduce a person’s obsession to eat in the long run.

With Valentines Day looming in the near future, we are providing the following advice to our patients to help them survive this holiday season;

• Plan ahead. If you know you have a social engagement later that evening, eat fewer calories early in the day. This will save room for a little indulging later that night.
• During the holiday season, increase your regular workout routine one to two times per week. Base your increase on your holiday social calendar, and the number of parties you will have to attend.
• Keep your protein intake between 70 to 120 grams per day. This will help to protect against the loss of lean muscle mass. This is often hard to do, especially when attempting to minimize calories early in the day. We have found with the patients in our office, use of regular protein supplements is almost a necessity.
• When alcohol is being offered, make yourself the designated driver. This immediately provides you with a gracious way to avoid peer pressure and minimize intake of empty calories (calories with no nutritional value). If you do partake in the consumption of alcoholic beverages, do so in moderation. Try drinking a class of water or diet soda between each alcoholic drink. This will surely fill you up and lessen the amount of alcohol you consume.
• Make only one trip to the buffet table, and try to be as be selective as possible. Choose only the foods you really want to eat. In many cases, a small taste is all you will need to satisfy a craving or your curiosity.
• Skip the fried food and eat the vegetables and fruit. If you want to nibble on cheese and crackers, take only one or two pieces.
• Choose skinless white meat or fish. They both have fewer calories and are excellent sources of protein.