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The Fancy Holiday Table, Dessert Tray and Holiday Party Are Fun but Might Pose Health Risks

heart.org

  Many of us will indulge this holiday at the dinner table, maybe the dessert tray, the office party or the bar.  But you might not realize overdoing it is actually posing a health risk.  Saint Joseph’s Hospital Interventional Cardiologist Doctor Michael Fischi says a flood of calories, carbohydrates and other things in a big holiday meal or party can lead to emergencies – especially for people with underlying health issues.

“If you already have high blood pressure and you consume a meal that’s high in salt, you’re going to have a spike in your blood pressure.  Alcohol increases blood pressure; smoking does too, obviously it goes without saying that smoking is bad for you.  All these things can actually cause a spike such that your cardiac risk does have a spike aver these sort of indulgences.”

Fischi is on the board of the American Heart Association...which is trying to urge people toward better eating habits this holiday.  

A LIST OF HOLIDAY EATING TIPS FROM THE AMERICAN HEART ASSOCIATION BELOW

Fischi says people don’t have to avoid parties or fancy holiday meals...just make some smart choices about how much and how often you eat and drink.  He says it can be a symptom of a larger problem some people face when there’s a lot of food around, or during times of stress or emotions.

“So mindless eating is something, not just around the holidays, but happens all year round, where you’re not necessarily thinking about what you’re eating.  You’re not even necessarily enjoying it, but there are various triggers that cause you to reach for something to put in your mouth.  So managing stress is part of it, managing binge eating, again portion size.  Not everyone eats badly, but when they do eat they may overdo it.  So if you’re sitting down and you’re eating 2000 calories all at once, that’s not a good thing.”  Fischi suggests “controlling portion size, eating small portions more regularly over the course of the day.”

Fischi notes there are actually medical changes in the body, blood rushes to the stomach an increases serum triglyceride levels, high glucose levels...all of which can lead to coronary and cardio-vascular problems.  He adds hospitals see a rise in emergency room visits for heart and other problems brought on by holiday eating.

"The other side of it too is what you do after you eat is also a factor.  One of the things that the Europeans are very good at and we as Americans are not as good at, it’s cultural there to go for a walk after you eat.  Here it’s cultural for us to sit around and watch TV or take a nap after we eat.”

The heart association recommends controlling portions, watch eating just because its there, make healthier choices of the options available...and plan healthy snacks for parties.  More tips are at Heart.org

  • Control portions. Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often.
  • Eat when you’re hungry. Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available. Learn more about why you might be eating when not hungry.
  • Plan. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer. Learn how a little planning helps your heart, and your budget.
  • Slow down. Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
  • Pay attention. Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten. 
  • Use technology. As we continue to become increasingly distracted by modern technology, our focus on health can fall to the back burner. But it doesn’t have to be that way. We can actually use our smartphones and other electronic devices to help us. There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants.
  • Keep a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes. Keeping a food diary is really key to awareness. Most people are surprised at all they’ve consumed when they review what they’ve eaten.
Chris Bolt, Ed.D. has proudly been covering the Central New York community and mentoring students for more than 30 years. His career in public media started as a student volunteer, then as a reporter/producer. He has been the news director for WAER since 1995. Dedicated to keeping local news coverage alive, Chris also has a passion for education, having trained, mentored and provided a platform for growth to more than a thousand students. Career highlights include having work appear on NPR, CBS, ABC and other news networks, winning numerous local and state journalism awards.