by Stefanie Plum, Gather Partner Team
Member since:
February 19, 2008

Holiday Eating LIVE CHAT Tonight at 8PM ET – Learn How to Stay Healthy These Holidays. Chat with Dr. Suzanne Koven

November 25, 2008 11:25 AM EST (Updated: November 25, 2008 11:30 AM EST)
views: 212 | comments: 67

Don’t wait for New Year’s resolutions to kick start your health goals this year – start with healthy holiday eating! Learn exactly what you can do to keep your holidays healthy before the New Year. Join Dr. Suzanne Koven of Harvard Medical School for a discussion on TONIGHT at 8pm ET about healthy holiday eating and weight management. Before you carve that turkey, learn what you need to know and stay healthy for the holidays. Start your healthy holidays tonight!!

Can’t make the chat tonight? Leave a question or a comment in the field below. She’ll make sure to answer as many questions as possible during the chat. Otherwise, join us for the chat with Dr. Suzanne Koven next TONIGHT at 8pm ET in the Health Essential. Take this time to talk live with a Harvard doctor about the best ways to eat healthy during the holidays. (Note: You'll need to refresh your browser to see new comments.)


 

Others have already left their questions for the chat! Learn what they’re asking – click here.>>

Questions to ponder:

  • How can I still enjoy the holidays and eat healthy?
  • Should I increase my exercise routine during the holidays?
  • Is it okay to step outside of my diet on the actual holidays?

See you next tonight!

Join the conversation in health.gather.com. Click here to join. >>

 
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Comments: 67

Stefanie Plum, Gather Partner Team Nov 25, 2008, 11:35am EST
I'm so excited to host this chat tonight at 8pm ET! A lot of you have already expressed your excitement in this article.

I'll list some questions that were left already for Dr. Koven. Leave your own in this thread!
Stefanie Plum, Gather Partner Team Nov 25, 2008, 11:37am EST
Here's one question left by our Founder, Tom Gerace:

A quick pre-question for Dr. Koven: Doctor, I read recently that Vitamin B can increase your metabolism. Would a multivitamin or a B-supplement help to burn more calories during the day?

Keep them coming!
Jeffrey Martin Nov 25, 2008, 11:44am EST
If you are watching your weight, are there any popular Thanksgiving dishes that I should try to avoid?
Tom Gerace Nov 25, 2008, 11:56am EST
Good one, Jeffrey. Here's another that has been on my mind.

Doc- Several friends have told me that Splenda (which I use to cut calories on coffee and other drinks) can have negative health effects. None seem to be able to cite specifics or point to reliable research. Is Splenda a good option?
MaryAnne, Director of Member Services Nov 25, 2008, 11:59am EST
Hi Dr. Koven,

I tend to drink more wine over the holidays. How much of an impact does having wine or a cocktail with your meals have?
Stefanie Plum, Gather Partner Team Nov 25, 2008, 12:59pm EST
Another question, from Susan Levine:

I find that I am able to keep up with exercise (though I do slightly less of it) but I have such a hard time with the food around the holidays and end up feeling awful. I would love to hear some strategies for eating healthier.

Thanks!
I plan to try and be here tonight, but here's my question in advance, in case I forget-

What is a good way to serve the right serving sizes when I fill up my plate? I know that as a rule, American's over eat because we think a serving size is a lot bigger than it is. How do I make sure not to do that?
Chris Bauer Nov 25, 2008, 2:16pm EST
This is going to be a good chat! I'll try to be here!
Beverly P. Nov 25, 2008, 4:11pm EST
Definitely going to attempt to be here for the chat... but I was wondering... just in case I'm NOT able to attend:

How do you avoid the "grazing" that seems to be constant at any holiday gathering from Thanksgiving through New Year's? I often can't seem to keep myself from slipping back at the table to sneak those delightful bites of fudge and cookies especially! I know I can't afford the extra calories!
j - Frugal Mom - r. Nov 25, 2008, 5:20pm EST
I will do my best to make it tonight.

My question for Suzanne Koven is:

My sons and I love sweet potatoes, but it seems that all the recipes I found have a lot of sugar and butter in them. Do you have a healthy alternative?
Mary M. Nov 25, 2008, 5:55pm EST
I don't know if I'll make it -- the baby won't stop crying much tonight!
Good evening! SK
Stefanie Plum, Gather Partner Team Nov 25, 2008, 8:03pm EST
Hi everyone! Welcome to tonight's chat! Welcome Dr. Koven - we're very happy to have you with us again. Looks like there are already some great questions so I'll let you get started!
I'll begin with Jeffrey's question about whether there are any Thanksgiving foods to avoid. There are no absolutely good or bad foods. You can eat too much "good" food and t's also possible for "bad" food to be part of a healthy diet and even a weight reduction plan. I'd start with this: think of the foods you might find at the table Thursday. Then look up on line (caloriecount.com is one of many good sites). If a food has more than 3 grams of fiber and less than 3 grams of fat it is healthier. Now look at the foods that don't meet that criteria (pie, stuffing, etc) - which ones do you REALLY love? Be selective. Skip the "mindless" stuff that you don't really care about - the buttered rolls, the nuts that are set out with drinks, etc. Save your appetite and your calories for your one or two special items. SK
Mary G. Nov 25, 2008, 8:06pm EST
I would like to ask one question:
What do you think of skipping dinner after eating a large lunch?
Diane H. Nov 25, 2008, 8:06pm EST
:) Hello
Beverly: Good question about "grazing." We humans are hard wired to eat food when it's available and this time of year it's EVERYWHERE. Again, be selective, not restrictive. SK
Mary G: Interesting. I think forcing yourself to eat dinner after a heavy lunch when you're not hungry is silly -but skipping dinner altogether sets you up for bingeing the next day. I would favor a small snack -something with protein plus something with fiber (apple and peanut butter, hummus and carrots) as a mini meal. SK
Mary Anne: Alcohol is a double whammy for weight loss efforts. It is metabolized as fat and it also has a disinhibiting effect so you "forget" that you didn't want to eat everything in sight. Decide ahead of time how much you will drink. One mixed drink or 2 glasses of wine are plenty. Cut the drinks with soda water. Be the designated driver. The key is decide ahead of time -not when you're already a little tipsy. SK
Good evening, Suzanne!
Alcohol is a bad one, isn't it? Aside from Christmas morning Screwdrivers my Grandpa used to serve, I don't drink much during the holidays. I hate eggnog, so I get to skip that one!
Princess Spanky: About serving sizes. Yes, these have grown along with the American waistline in the past 30 years. I grew up with 6 oz Coca Colas (but that's another story).
Here's a good visual. Cup your two hands unfront of you to make a "bowl" -that's pretty much your stomach capacity. If you eat more volume than that of anything -even vegetables - you are probably over eating. SK
Tom: About B vitamins: no evidence for major help here for weight loss. Alas, there's no (fat) free lunch! SK
Diane H. Nov 25, 2008, 8:15pm EST
Dr. Koven, i have high cholestrol what foods shoul i avoid altogether. This cholestrol thing is all new to me.
David Woodrow Nov 25, 2008, 8:15pm EST
Hi Doctor Koven! I know a lot of people who won't eat carbs after 7:00pm. Does time of day really have an impact on how your body processes and stores carbohydrates, proteins and fats?
Tom: I am not aware that Splenda (or Nutrasweet) causes health problems but there is some evidence that loading up on artificial sweeteners increases an appetite for sweets. Generally, there are two schools of thought: do you want low fat, artificially sweetened versions of your holiday favorites or smaller portions (and fewer items) of the real thing. I am of the latter camp but not all agree. SK
When my daughter was in pre-school, they had monthly parent meetings, complete with guest speakers. One was a dietitian who came in and talked about healthy eating for kids, and one thing she had covered was the serving sizes. She had actual objects with her to describe how much kids should be eating, and told us to never fill a child's plate, then tell them they had to eat it all. I've always been of the school that kids will eat when they are hungry.

We do expect them to at least eat some of their dinner, and we do limit snacks, but I keep in mind that how much I eat is not how much they'll eat.
Jeffrey Martin Nov 25, 2008, 8:18pm EST
Thanks for the response. It's hard to avoid all of the food that's just laying out before and after dinner. It really does take a conscious effort to watch what you eat in those situations.
Diane: Generally, folks watching their cholesterol should limit saturated fat which comes from animal sources (dairy, meats, butter, cream, eggs). Interestingly, though, some people who avoid carbs and go on high fat Atkins type diets and lose weight actually lower their cholesterol too. The latter is hard to sustain, though. Fruits, veggies, whole grains, lean proteins, legumes, healthy oil such as olive oil -these are your best bets. SK
Diane H. Nov 25, 2008, 8:21pm EST
Thank you :)
David: Ah, the evening eating question! Well, there are millions of slender Italians, Spaniards, and South Americans who always eat dinner late and would argue that it doesn't cause weight gain. The problem with the way Americans eat at night is that it is not usually a meal but just goes on and on. There is even a "night eating syndrome" that many folks with weight problems struggle with. I think stopping eating at 7pm works mainly by saving calories that would otherwise have been eaten during those hours. SK
My biggest issue is snacking. As our family grows, and spreads out, the holidays are spread out more as well. When I was little, we had a party on Christmas Eve at one Grandparent's house, then another grandparent on Christmas Day, and that was that.

Now, we have to drive over an hour to 1 relatives house, then an hour to a different one, and then another one- we have 3 places we go, each is a long drive, and because of that, we spread it out over a few weekends.

And of course, each house has a huge platter of snacks, or several. And all day snacking really add's up!

Can you give us some tips on how to avoid over-indulging in the items that sit out?
Stefanie Plum, Gather Partner Team Nov 25, 2008, 8:23pm EST
Suzanne, I have perhaps a silly question but I have to ask because I love Thanksgiving SO much.

If I eat whatever I want all day, can I really go to the gym all weekend and burn it off? That's probably not reasonable I suppose but it has been my philosophy in the past.
Jeffrey: Here's maybe a new way to think about that effort: Instead of focusing on avoiding focus on something positive, something you are looking forward to. Let's say you adore pecan pie. Won't it be that much more wonderful if you aren't stuffed when you get to it? I think positive motivations work much beter than negative ones. SK
Stefanie, what about the old rule- if it's eaten on a holiday, it has no calories? :p

Ok, ok, I know that isn't true. That's a good question, though!
Lona Herling Nov 25, 2008, 8:28pm EST
on the Holidays I take a small spoonfuls of the foods I like and I drink a lot of water before a meal and during the day.
Stefanie: Not foolish at all! Because salt (and T'giving dinner is salty) causes water weight gain you can't count entirely on burning up weight gain ounce per ounce on the Stairmaster. But on a week to week (and more important month to month and year to year) basis if you burn off extra calories you don't gain weight. A wonderful bookthat talks about this in an interesting way is Dr. Brian Wansink's "Mindless Eating." Turns out it takes very few extra calories per day to gain...but very few extra calories burned NOT to gain.
BTW, the average person only gains 3 lbs or so during the holidays. Problem is that the average person doesn't lose them and so the 3 becomes 6 the next year and then 9...SK
Princess Spanky: Yikes, multiple buffets. How about YOU bring the veggies to each one and plan to have a "meal" at one one of the stops? SK
A general comment: For some reason at holiday time (which now seems to start with Halloween candy and end wih New Years resolutions) many of us fall deeply into "Black and white" thinking: eating everything and stopping exercise entirely. It really is okay to exercise a little less and eat a little more -briefly. SK
I'm veggie challenged. Actually, I'm just a horribly picky eater. I eat carrots, potatoes, corn... hmm... and not much else! I know corn & potatoes apparently no longer count as a veggie, which leaves me with carrots. Is that still good enough to get some veggies in me, or should I try to branch out, despite having to drown it in dip to eat it?

The only time I can choke down other veggies are in Vegetable Soup, at which time, for what ever reason, I can eat everything in the bowl, as long as I don't -see- the veggie. But most of the time, raw or cooked, I can't stomach the taste.
Stefanie Plum, Gather Partner Team Nov 25, 2008, 8:32pm EST
What is the worst food on Thanksgiving Day that you could eat? If we had to pick one (I'm hoping it's not my favorite!)
J-frugal Mom: I'm a better doctor than cook but I will tell you that sweet potatoes have lots of natural sugar and absolutely don't need marshmellows, etc to be good. I scrub and pierce them, rub them with olive oil, and roast them at 400 degrees until they get all sticky -yum! SK
Stefanie: Here's a couple of contenders: Eggnogg (and, really, does anybody actually like this stuff?), pecan pie (ounce per ounce the most fattening), turkey skin, mashed potatoes if you use heavy cream and butter (olive oil and chipotle is great instead). SK
I hate eggnog! Yuck! My hubby and kids love the crap, though.

He mixes it with milk to stretch it further, and we drink fat free milk. Does that help make it less unhealthy, at least?
Princess Spanky: You don't mention how old you are. I'd have more hope for your veggie future if you said you were 5 rather than 50 :). That having been said, start by sticking with what you like. Why not start every meal with a cup of homemade veggie soup? Why not carrot sticks at every meal? Then branch out a little to a plain salad. There are "green drinks" -powders and pre-made drinks that are loaded with antioxidants and good veggie nutrients but I think they taste pretty awful SK
Heavy cream? I never considered using that... ok, ok, I won't, it's unhealthy! We actually add broth from the Turkey to the potatoes, along with fat free milk, and a little butter and garlic powder for flavor.
ROFL- Not 5, and not 50. I'm 30.
What I need to do is get rid of these taste bud things. I swear, they're the reason I'm slightly over weight- that, and having had 3 kids. ;)

I have an aversion to "awful" tasting things. The problem is, to me, most things taste that way. In recent years, I've started taking a liking to tomatoes, and pepper, though. I hold out hope that I'll start liking more and more things as I age. When I was a teen, I hated steak. Now, I love it.
Someone at the "pre-chat" made a good point -that there are other aspects to the holiday than food. I agree. Here's a good exercise. Sit down with a pad and pen and write down all the special holiday things you do, eat, buy, the people you see the events you attend, etc. The be truly honest with yourself about which of these you really enjoy. Remember -this is just for your eyes. So...do you really love fruitcake? Are you only going to the Nutcracker ballet because you did as a kid? Does Aunt Sadie give you a headache? Try to unload everything that doesn't feel truly joyful to you (well, maybe not Aunt Sadie...) SK
Princess: 30? There's definitely plenty of time to learn to love veggies! SK
Chris E. Nov 25, 2008, 8:48pm EST
Thanks for answering Tom's question about the Splenda. That is all my husband uses because he was starting to have some strange side effects from using the ones that contain aspartame. I was hoping that Splenda was better.
Chris E. Nov 25, 2008, 8:48pm EST
I am with you Heather I can not stand egg nog!
Very good point. When you aren't enjoying yourself, and there's food near by, eating is a natural inclination to fill the void. I can't avoid any of the get together's this year, since they are all necessary ones. However, I can try harder to stay out of the kitchen, and spend more time being social. You can't eat while you are having a full conversation, right? Well, you can, but yuck! ;)
Stefanie Plum, Gather Partner Team Nov 25, 2008, 8:49pm EST
Hi everyone! This is a great discussion but I wanted to remind us all that there are just over 10 minutes left! Keep the questions coming until then.
Lona, The "spoon" method is a good one. Think about this: If you are eating, say, cookies that you relaly like, how do you know when to stop? Is one enough? Ten? The truth is that they taste good and the only possible stopping points are a) the one you've decided on or b) when you are stuffed to the point of feeling sick. Most of us, for complex biological, psychological, and social reasons, choose "b." But try this: take one cookie (or one modest plateful of food). Then stop. Then ask yourself -do I really feel deprived right now? SK
Chris E. Nov 25, 2008, 8:51pm EST
I was wondering if you have any suggestions for some holiday food and sweets that we all eat that can be made with less sugar or fat but in a way that the kids won't notice the difference in taste.
For snacks I really love, I try only grabbing one at a time, and walking away. It's more work going back, which makes me less likely to grab more than 1 or 2 if I have to battle people to get back and forth to it, than if I grabbed 3 or 4 at a time.
No one has mentioned this so I will throw it out...the holidays are a very anxious time for many people -family conflicts, money worries, high expectations and deep disappointments - and food is calming. Deprivation (eg "I won't eat such and such") produces even more anxiety. That's why I think it works so much better to focus on "pleasure goals": the one piece of pie, that fun get together, etc. SK
Diane H. Nov 25, 2008, 8:55pm EST
This has been such fun and informative. I have been taking it all in. Thanks and Happy Healthy Turkey Day to everyone. :)
I've never thought to do that at the holidays, but when I diet, which isn't often, I indulge in the fun size candy bars (1 here and there), instead of a full size one. The more I deny myself something, the more I find myself craving it, to the point of over eating it.

Thank you for the chat, Suzanne, it was very informative!
Chris: "Cooking Light" is a good resource for substitutes such as applesauce instead of oil in cake batter, etc). In my house I find if I put out raw veggies (especially snap peas and red peppers) they get devoured. And if I put out chips they get devoured. Kids especially love novelty and attractive, fun presentations Try to avoid, including with kids, the "dumb" calories that nobody really cares about anyway: sugary drinks, chips, poor quality packaged goods. Try having lots of different kinds of veggies, dips and salsa and only ONE kind of dessert. SK
Is there no one out there who will defend egg nog? And has everyone heard the theory that there is only one fruitcake in all the world that just keeps getting passed around?
Healthy holidays everyone. And be careful with that turkey knife -we see a few emergency room visits for lacerations every year. Ouch! SK
Stefanie Plum, Gather Partner Team Nov 25, 2008, 9:01pm EST
well, that's all folks. Thank you Suzanne for all of your very helpful tips! I know we'll all feel better this holiday season with what we've learned here.

Happy Thanksgiving everyone!
I support that theory on Fruit Cake. Ugh. How it manages to still look the same 3 years later is frightening!
And a Happy Thanksgiving to you, Stefanie, and you, Suzanne!

And now, off to my Gather Book Club!
Chris E. Nov 25, 2008, 9:04pm EST
Thanks I will check out the cooking light site. We do pretty good here as far as having veggies, fruits, etc my kids will eat those things but when we are hosting the get together our family and guests always want the what I call "junk". It is hard to keep that away from my ownkids when they rarely eat to begin with and they see everyone else eating it.
Chris E. Nov 25, 2008, 9:06pm EST
Oh yuck fruit cake! LOL Thanks Susan. Sorry I got here late but I had to take care of some things. I will make sure I reread all your suggestions though. Thanks!

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