Sunday, April 19, 2015
YOLO COUNTY NEWS
99 CENTS

And so the holiday season begins — but how you eat is up to you

By
From page HH5 | November 14, 2012 |

By Lavinia Rodriguez

With Thanksgiving practically here, the holiday season is off and running. With it comes all the goodies that we so desire and that we so fear will make us overindulge.

But with a little planning, the food conflicts that can drain the joy from the holidays can be a thing of the past. We can use a wealth of solid research about why it’s so much better to control portions instead of falling for the same old failing dieting tactics.

There are researchers who devote their careers to studying what makes us eat more and what helps us push away from the buffet. Food-psychology laboratories produce information of particular interest to the food industry, which wants us to eat their products in abundance. But there’s no reason we can’t use this information to gain insight into how we tend to respond to different eating situations so we can better manage portions — and weight.

Some research findings:
* Out of sight, out of mind: The more visible food is (like the candy dish on the coffee table or your co-worker’s desk), the more likely we are to eat it. No problem if it’s food you don’t like, but if you love chocolate and have to stare at a bowl full of holiday M&M’s, you’ll probably surrender. The trick here is to make tempting goodies less visible. Using covered, opaque dishes for candy, and open dishes to display fresh fruit, will encourage the healthier choice. Also, try keeping nutritious foods in front of the fridge or cupboard while putting the ones you want to control in the back.

* Size matters: The bigger the package, container or plate you’re eating from, the more you’re likely to eat. The brain seems to be looking for signals to mark the end of eating. Something about seeing an empty plate, bowl or bag helps us feel satisfied whether the container is large or small. That’s why using smaller plates is so effective. So, when going to that big holiday buffet, put your entree on the salad plate.

* Serve and step away: During party situations, whenever possible, serve yourself reasonable portions and then step far away from the rest of the food. The less you look at food, the more likely you will be to feel satisfied with what you served yourself. Case in point: Me. Engrossed in conversation with a chocolatier at a party, I didn’t step away from the serving trays filled with exquisite chocolates. Result: I ate more than I would have if I had invited my conversation partner to have a seat in another room.

* Slow down: It’s takes about 20 minutes for your brain to receive all the physiological signals that you’ve eaten enough. So the faster you eat, the more you’ll eat.

What’s the hurry anyway? There are few things we will do as often in our lives as eat, so let’s sit back, take a deep breath and enjoy. The more you let your body get the full enjoyment out of what you’re eating, the sooner it will say, “OK, that was good, but I’m done.”

These are only a few research-based tips that you can incorporate into your holiday eating. Use your creativity to come up with others and practice them as you enjoy not just the food, but the people and the surroundings.

Consider the alternative — getting overly preoccupied with weight, food and dieting. When has that ever worked? It’s the gentle, positive, consistent approaches that make for the best results.

— Tampa Bay Times

Comments

comments

Scripps Howard News Service

  • Recent Posts

  • Enter your email address to subscribe to this newspaper and receive notifications of new articles by email.

  • .

    News

    Aggie Pride on parade at UC Davis Picnic Day

    By Wayne Tilcock | From Page: A1 | Gallery

     
    City wants a study of sewer rates

    By Dave Ryan | From Page: A1

    Hard-of-hearing student needs community’s help

    By Anne Ternus-Bellamy | From Page: A1 | Gallery

     
    KDVS fund drive includes on-air pledging, plus parties and food

    By Jeff Hudson | From Page: A1 | Gallery

     
     
    Art helped sell California’s agriculture

    By Special to The Enterprise | From Page: A3 | Gallery

     
    Sign up now for Celebrate Davis!

    By Enterprise staff | From Page: A4Comments are off for this post

    Students, families can get after-hours Internet access

    By Enterprise staff | From Page: A4

     
    Lawyers seek resolution to Davis molest case

    By Lauren Keene | From Page: A4

    Garamendi hosts conference for women

    By Special to The Enterprise | From Page: A5

     
    ‘Invaluable public servant’ retires after 20 years

    By Tanya Perez | From Page: A5 | Gallery

    Your brain’s aging and a new report urges ways to stay sharp

    By The Associated Press | From Page: B5

     
    Injury-proof yourself for effective exercise

    By Special to The Enterprise | From Page: A6

    Understanding risks can help women prevent leading health threats

    By Special to The Enterprise | From Page: A7

     
    Get some advice at Connections Café

    By Enterprise staff | From Page: A8

    Eyewitness speaks about Israel’s election

    By Special to The Enterprise | From Page: A8

     
    Free gardening advice offered

    By Enterprise staff | From Page: A8

     
    Grad Night tickets on sale online

    By Enterprise staff | From Page: A8

    Schenker speaks about ‘Magical Mexico’

    By Enterprise staff | From Page: A8

     
    Yolo County DA honors crime victims at annual tribute

    By Special to The Enterprise | From Page: A8

    Holman offers Publishing 101 seminar

    By Enterprise staff | From Page: A8

     
    Radio-controlled airplanes will race April 25-26

    By Enterprise staff | From Page: A8

    Vote with your dollars at Davis Food Co-op

    By Enterprise staff | From Page: A8

     
    Woodland bike rides set every Saturday

    By Enterprise staff | From Page: A8

    Join the 10,000-vegetable challenge!

    By Enterprise staff | From Page: A9Comments are off for this post

     
    NAMI group offers family support

    By Enterprise staff | From Page: A9

    Birding tour will benefit Putah Creek Council

    By Special to The Enterprise | From Page: A10 | Gallery

     
    Watershed Wonders activities return to Putah Creek

    By Special to The Enterprise | From Page: A10

    Yolo County Neighborhood Court seeks new volunteers

    By Special to The Enterprise | From Page: A10

     
    UCD looks at building a better brain as we age

    By Enterprise staff | From Page: A11

    ‘Vault’ highlights ‘Kathak’

    By Enterprise staff | From Page: A11

     
    Two drought-preparedness water bills pass out of Senate committees

    By Special to The Enterprise | From Page: A11

    Picnic Day favorites: dogs, bikes science

    By Wayne Tilcock | From Page: A13 | Gallery

     
    Strike up the band, and the bubbles!

    By Wayne Tilcock | From Page: A14 | Gallery

    .

    Forum

     
    John Cole cartoon

    By Debbie Davis | From Page: B6

     
    Yolo Crisis Nursery still needs help

    By Our View | From Page: B6

    Drink up, kids, but make your choice a healthy one

    By Special to The Enterprise | From Page: B6

     
    Leash your dogs; it’s the law

    By Letters to the Editor | From Page: B6

    Speak out

    By Debbie Davis | From Page: B7

     
    Let’s not turn our backs on the Earth

    By Special to The Enterprise | From Page: B7

    This Earth Day, make a pledge to cool your home

    By Special to The Enterprise | From Page: B7

     
    .

    Sports

    Fast Aggie start negated by 14-0 USC lacrosse run

    By Bruce Gallaudet | From Page: B1 | Gallery

     
    Stagnant second-half offense sinks Devil girls

    By Thomas Oide | From Page: B1 | Gallery

    Over the hump? DHS baseball team wins late

    By Spencer Ault | From Page: B1 | Gallery

     
    Lambdin, Marshall lead Aggies at Mt. SAC

    By Enterprise staff | From Page: B1

    Republic FC gets another win at Bonney

    By Evan Ream | From Page: B2

     
    UCD roundup: Aggies sweep a water polo double dip

    By Enterprise staff | From Page: B2 | Gallery

    Busy Clancy, Hall spark Devil tracksters at Mt. SAC

    By Enterprise staff | From Page: B3 | Gallery

     
    Former DHS star Drexel returns to create havoc for Aggies

    By Bruce Gallaudet | From Page: B4 | Gallery

    Sports briefs: Blue Devils split a pair of tennis matches

    By Enterprise staff | From Page: B14 | Gallery

     
    Pro baseball roundup: Oakland blanks Kansas City

    By The Associated Press | From Page: B14

    .

    Features

    .

    Arts

    .

    Business

    Marrone Bio Innovations strengthens its sales team

    By Special to The Enterprise | From Page: A12

     
    New phase opens at Brookfield Cottages

    By Special to The Enterprise | From Page: A12

    Tucos closes; new Japanese, pizza, subs debut

    By Wendy Weitzel | From Page: A12 | Gallery

     
    WISH grant funds available to eligible homebuyers

    By Enterprise staff | From Page: A12

    .

    Obituaries

    Jody Zewe

    By Special to The Enterprise | From Page: A4

     
    Ruth Rodenbeck Stumpf

    By Special to The Enterprise | From Page: A4

    Herman Timm

    By Special to The Enterprise | From Page: A4

     
    Robert Leigh Cordrey

    By Special to The Enterprise | From Page: A4

    Alice Catherine Micheltorena

    By Special to The Enterprise | From Page: A4

     
    .

    Comics

    Comics: Sunday, April 19, 2015

    By Creator | From Page: B8