Just SAY NO to OVEREATING

When Kathy Ward found a recipe for Chocolate Creme Pumpkin Pie, she knew she just had to make it for Thanksgiving dinner. The recipe, however, was in a magazine in her doctor’s waiting room, not too far from where she had just weighed in on those dreaded doctor’s scales. (You know, the ones that are always set eight pounds heavy.)

Fortunately, Ward was down a few pounds on this visit (she lost 75 pounds in 2007 and has kept it off in 2008), so she copied the recipe and looks forward to making the pie. She’ll have one slice —- “a normal piece, not some diabetic sliver” —- and that’s all.

“People eat like crazy on Thanksgiving and Christmas,” said Ward, a sixth-grade science teacher at Veterans Memorial Middle School in Covington who runs a small pastry chef business on the side.

“You know, you’re not on Death Row,” she adds. “You can get more. They have these things called stores. Eat one meal, then wait awhile and do it again.”

Such common-sense advice seems to fall on deaf, or maybe inattentive, ears during the weeks between Thanksgiving and New Year’s, when temptations seem to multiply, including the temptation to postpone a diet until January.

The good news is it may not be as bad you think. The average American gains about one pound during the winter holiday season, far less than the five to eight pounds commonly believed, according to the National Institutes of Health.

But the bad news is that people often don’t lose the weight and it can pile on over the years. People who are overweight are more likely to gain five pounds during the holidays, according to the NIH.

Ward used to be among them. Diagnosed as “morbidly obese” by her doctor, she hooked up with a fitness contest called Rockdale Scale Down, joined a gym, and fell in love with the best-seller “You: On a Diet.”

When she makes her chocolate pumpkin treat, for example, she will use half whole wheat flour in the pie crust instead of all white flour, because that adds fiber, which can make the body feel satisfied sooner.

“If you’re talking about how you’re going to live for the rest of your life,” she said, “have whatever you’re thinking about. But be moderate. If you feel deprived, it’s gonna be an obsession. You’re gonna dream about it.”

Experts agree it’s perfectly fine —- even healthy —- to indulge during the holidays, just don’t go bonkers. No matter what you do, don’t starve yourself or skip meals because that only sets you up for grabbing the closest plate of brownies.

Gelsie Lessig, a Cumming registered dietician, suggests eating a substantial snack —-such as a half sandwich —- before going out to a special meal.

“Because if you go out and are so hungry, it’s all downhill from there,” said Lessig, also co-owner of Inlighten Health Seminars, a business catering to people who seeking to lose at least 50 pounds.

When you’re at a holiday party, scan the table of delectables to decide which three, high-calorie foods you really want. Devote half of your plate to waistline-friendly choices such as sliced fruits and vegetables, experts suggest. Alice Schuler, a registered dietician at DeKalb Medical Wellness Center who teaches the “Lean on Me” healthy eating class, said one way to ensure the party offers at least one guilt-free treat is to bring one yourself.

And remember, all of those bites of food (broken Christmas cookies included) really do count.

So do the wine, soft drinks and calorie-mother lode egg nog (which can pack 400 calories in one mug).

Another way to stave off weight gain is by exercising.

Schuler suggests families weave walking or playing games into their holiday rituals. Not only will it burn calories, she said, but it will also help take the focus off food.

And come Jan. 1, and you get on the scale and weigh exactly what you do today, consider it a big success.

TIPS FOR KEEPING HOLIDAY EATING UNDER CONTROL

> Don’t skip breakfast. If you starve yourself, you’re more likely to reach for the wrong things (and eat too much of them).

> Balance it out. If you are going to a party, eat small, healthy meals beforehand such as a low-fat sandwich for lunch.

> Never go to a party hungry. Take the edge off your hunger by eating a healthy snack such as apple slices, yogurt or vegetable soup.

> Drink plenty of water. And drink a glass before the party to help fill you up.

> Bring your own guilt-free dish to the party so you know there’s at least one you can splurge on.

> Use a small plate so it looks full.

> Remember, you can eat whatever you’d like, as long as it’s in moderation.

> Don’t drink your calories. Consume alcohol in moderation, if at all.

> Don’t hang out by the buffet table. Chatting beside it will only tempt you to graze.

> If you want dessert, eat fewer calories during dinner and eat only the desserts you really want.

> Before going back for seconds, wait 20 minutes for your food to “settle.” You might feel full and lose interest in more munching.

HOW LITTLE NIBBLES ADD UP

Scenario 1: A co-worker brings homemade peanut brittle to the office.

You eat just eat one small piece.

Estimated calories: 80

Scenario 2: Oops, the cookie broke before removing it from the baking sheet. You eat the half that didn’t crumble.

Estimated calories: 30

Scenario 3: As you pick up a few last items at the grocery store, you see free samples. You grab one cracker and put a little cheese spread on top.

Estimated calories: 40

Scenario 4: Chocolate covered cherries in the break room. You have just one.

Estimated calories: 60

Scenario 5: There are only two tablespoons of candied sweet potatoes left. You might as well enjoy it so it won’t be thrown out.

Estimated calories: 60

Scenario 6 : While helping dish up the candy cane ice cream, you take a little taste (using a separate tasting spoon, of course).

Estimated calories: 100

TEST YOUR WEIGHT-GAIN KNOWLEDGE

1. How many excess calories does it take to gain one pound? a) 1,500; b) 2,500; c) 3,500; d) 4,500

2. How many grams of fat will you avoid eating by removing the skin from a 3-ounce serving of turkey breast? a) 1; b) 4; c) 6.6

3. What is a 3-ounce portion of turkey most similar to in size? a) deck of cards; b) one set of dice; c) man’s shoe

4. These holiday treats are fun to bake, but can really add up in calories because it is hard to eat just one (fill in the blank): __________

5. You should fill up about two-thirds of your plate, according to the American Institute for Cancer Research, with: a) plant foods such as whole grains, beans, vegetables and fruits; b) lean meat or fish; c) dessert

6. Eating plenty of (fill in the blanks) _______ and _________ will help you eat less fat and more fiber. You will feel fuller on fewer calories.

7. People who lost 30 pounds or more and kept it off for at least a year did one of the following on a regular basis, according to the National Weight Control Registry: a) exercised; b) watched TV; c) followed fad diets.

Answers: 1. c; 2. c; 3. a; 4. Cookies (Note: An unfrosted sugar cookie is usually your lowest calorie choice.); 5. a; 6. fruits and vegetables; 7. a.

Source: DeKalb Medical Wellness Center, Clemson University, NIH, “Tiny Tastes Can Total Big Calories Over Winter Holidays,” by Alice Henneman, University of Nebraska Cooperative Extension in Lancaster County.