The holidays are coming, which means an orgy of eating that can last for month. Studies have shown that of those who reported gaining 20 pounds in one year, they put most of the weight on from mid-October to the end of they year. It all starts with Halloween, and just gets worse. If your children love trick or treating, chances are they will come home with a bag full of items that most parents would never dream of feeding their children, let alone eating themselves.
Yet it is clear from the rate of obesity in the United States that adults are struggling with the temptations of living in the land of plenty.
Weight gain and weight loss should be a simple matter of numbers. But the numbers are actually NOT that simple, which is why you might have been struggling to lose weight.
First, it takes only 2,000 extra calories to gain a pound, but about 3,500 need to be burned to lose one. Second, there is the complicated issue of metabolism. As we age, our body no longer burns the food we eat and drink we consume at the same rate. Third, the composition of our bodies also determines metabolism. Muscle burns more calories than flab. Fourth, most Americans spend long hours at work and in front of the computer or TV. With so little physical activity built into our daily routines, it can be tough to burn the calories we need to take off a pound. If we try to shave it off what we eat each day, we begin to starve.
One of the biggest issues we believe is causing the obesity epidemic in the United States is snacking. But there is such a thing as smart snacking that can actually help you lose weight.
Moderation in terms of any food is key. It is tough to be too strict when it comes to the food your family eats, but the risk of being too severe is that they might sneak junk food behind your back. One of our friend’s nieces and nephews were caught bullying the other children at school for the contents of their lunch boxes because they were only ever given fruit as young children, but once they discovered chocolate and potato chips, there was no stopping them.
They became obese, which their mother could not figure out at all, and then got into serious trouble at school and hand to be reined in completely. Their food cravings were nearly out of control, so it was very hard to get them back on track to a balanced diet, with some of their newly-discovered favorite treats permitted occasionally.
One of our neighbors was often seen eating in his car before he went home to his wife for dinner, dining on all the things his wife would not let him eat because he had a heart condition, like meatball heroes smothered with cheese. He recently died of a heart attack. This is an extreme example, but perhaps more moderation at the supper table might have led to less ‘binge’ eating when he had the chance.
Halloween candy is just the beginning of the holiday season. There are also cakes, cookies, pies, and alcohol for adults. Much of this is empty calories with no nutritional value. And a lot of it is based on sugar and carbohydrates.
Not all carbs are bad. But not all carbs are created equal. Some are simple, like sugar in candy, and others are complex, like pasta, sweet potatoes, and brown rice. Cakes and cookies can be made with whole grains. You can also smuggle in fruits and even vegetables, such as a pumpkin or zucchini loaf.
Dried fruits can be just as satisfying as candy. Try offering a few more natural and wholesome treats to your children and see which become their favorites.
Everyone craves a sweet treat now and again. There is no real harm if you cook it yourself, so you know exactly what is in it. Also opt for more natural choices, like gummy bears or gum drops made with real fruit juice, fruit roll ups and so on. Try trail mix with dried fruit, and perhaps add a sprinkle of dark chocolate chips for added sweetness. Check out your local health food stores. You will be amazed at all the delicious options available that are nutritious too.
FURTHER READING
Visit our holiday spotlight pages for more information on healthy eating for each of the main holidays.
