Practical Tips for Parties and Get-Togethers

You would think that following a healthy eating plan and getting lots of exercise would be relatively easy in our warm summers, long days and with the availability of plenty of fruits and vegetables.
Unfortunately, it is our most difficult season. Many parties, barbeques, weddings, cottages, holidays and family get-togethers tend to sabotage most people. One has to stay very aware of the temptations out there and be very vigilant in order not to overindulge.
I came across a good section in Dr Brian Wansink's book "Mindless Eating”, where he gave some practical advice for ‘Party Bingers'. He defines these situations as parties, buffets, receptions, tailgates, and happy hours. These are high-distraction environments where the food is the backdrop for either business or fun, and it's easy to lose track of how much we've eaten or drank. Party bingers are often professionals who frequently wine and dine or single, stay-out-late, young people. I would like to add that knowing how cottages are with friends and family visiting, I would also include this environment for almost a free for all of eating and drinking over one evening or a weekend.
For these situations he gives this advice:
• Stay more than an arm's length away from the buffet tables and snack bowls.
• Put only two items on your plate during any given trip to the table.
• Use the volume approach to make yourself feel full. Chow down on the big healthy stuff (like broccoli and carrots) and then see if you have room for the rest.
• When you think you'll be distracted by an important (or fun) conversation, set the food down and give the conversation your full attention. Remember, the more you focus on people (and distractions like the Super Bowl on TV), the more you'll tend to eat.
• As you enter the room, tell yourself you're there first to conduct business and secondly to eat. (Or that you are there to meet people and socialize, not just to eat!) . In these situations, there is always too much food. We are not there to over indulge. Realize that the food is just there to enhance the purpose, which is to socialize. Strengthen your resolve to eat less or to eat lighter food.
• If you plan to attend a cocktail party or a buffet-style dinner, arrive late or leave early. If you arrive late, most of the good stuff will be gone by the time you show up. Leave early and you'll make it easier to avoid a second (or third) helping of dessert.
Red flags should come up when you are invited out. There is always a lot of food. Aim to eat slowly and aim to choose your foods wisely. The more slowly you eat, the less likely someone will be trying to offer you more food.
Stay vigilant. Parties are not an excuse to eat what you want.
We must learn good habits of eating, to get weight off and keep it off takes work. Learn this summer how to control your intake at parties. Make this your challenge.
You can do it. Just don't ever give up trying. Dr Doug