SHOW THAT HOLIDAY FEAST WHO'S BOSS PARTAKE IN THE SEASONAL SOCIAL SCENE WITHOUT GAINING A POUND.
BY COURTNEY LEACH | ILLUSTRATION BY WIL FOSTER
It begins with costume parties and doesn’t subside until the ball drops in January. This is the season of food, friends, family and far too many dietary distractions. We asked Dr. Ashley Cuellar Gilmore, gastroenterologist and medical weight loss specialist at IU Health North Hospital, to share her tips for surviving the potentially gluttonous hazards of the holidays.
KIT What are some simple things people can do to stay on track? DR. GILMORE Have a well-
balanced meal prior to the gathering, with protein, healthy fat and healthy carbohydrates. Arriving satiated will help you avoid absent-minded eating or overeating. If the party is at a restaurant, look at the menu online ahead of time. Planning your food choices allows you to focus on the company instead of restaurant temptations. If it’s a buffet, eat protein and vegetables first, and utilize smaller plates. Indulge in an appetizer or dessert, not both. Be aware of sauces, butters and creams, which are high calorie and often served in large amounts. Listen to your body and stop when you feel satisfied.
KIT How can we find balance with seasonal treats?
DR. GILMORE Sweets or special
family recipes are an important part of the holidays. Enjoy the dishes that are most important to you and refrain from those you feel indifferent about. Typically, having a bite or two will satisfy the craving. After eating, mindfully assess your desire for more.
KIT What are some smart, satisfying dishes people can bring to share?
DR. GILMORE Healthy, delicious
options include …
▢▢ Vegetable tray with hummus or dip made with Greek yogurt ▢▢ Turkey meatballs with homemade marinara ▢▢ Smoked salmon tray
▢▢ Prosciutto-wrapped asparagus
▢▢ Deviled eggs made with mustard and Greek yogurt ▢▢ Goat cheese-stuffed mushrooms ▢▢ Homemade vegetable sushi rolls
▢▢ Roasted shrimp with homemade cocktail sauce
▢▢ Caprese skewers with cherry tomatoes, mozzarella pearls, basil and a drizzle of balsamic vinegar and olive oil
KIT How do cocktails play into weight loss during the holidays? DR. GILMORE Alcohol should be
consumed judiciously, if at all. Alcohol overuse can have a significant negative effect on health. Men should consume no more than 2 drinks a day, and women, no more than 1 drink a day. A drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled liquor. Alcoholic beverages can be very high calorie without many positive health benefits and can cause disinhibition, which may lead to overeating. Consider sparkling water with lemon or lime instead.
KIT If someone overindulges, what should they do the next day? DR. GILMORE Overindulgences don’t significantly upset weight loss progress. The injury is often more mental than physical. Following such an episode: 1) Be kind to yourself and remember this is normal. 2) Evaluate why you overindulged so that you can better plan for the next gathering, and 3) Don’t skip a beat. Just get back to your normal healthy routine. 37