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WHEELING -- Discomfort comes in two waves after a Thanksgiving or other holiday dinner -- the overstuffed feeling many experience after finishing their last bite, and the several days following the holiday looking at the scale.
The key to managing the post-holiday meal bloat, dietitians said, is avoiding many of the classic behaviors associated with Thanksgiving and Christmas meals. Starving yourself until dinner, eating only one big meal of the day, and spending the evening digesting in front of the TV all contribute to an unhealthy approach to a holiday, which often takes the form of stuffing oneself with food and more food.
The average American dinner on Thanksgiving will contain between 3,000 and 4,500 calories, including drinks such as sweet tea or soda and appetizers and desserts, according to the Calorie Control Council, a food industry representative.
Jill Spangler, registered dietitian at Wheeling Hospital and the Howard Long Wellness Center, said many people's penchant for holding off on eating anything until the late afternoon meal contributes to an unpleasant time digesting the food, and eating a lot of food all at once can lead to weight gain.
"Sometimes people think, 'I'll just save up all my calories for later,'" Spangler said. "Unfortunately, that's not the best way to do it. Our body's most stable when we eat small meals spaced throughout the day. … Your body releases more insulin to bring your blood sugar down, and you end up feeling worse, because the surge of insulin, followed by the blood sugar dropping."
"Our body can only metabolize so much at one time; what it can't, it stores," she added. "You want it to work efficiently by feeding it just a bit at a time, and planning ahead."
Spangler added that when eating, balancing protein and carbohydrates is a good way to regulate your intake, along with measuring them in smaller portions.
"If you're going to eat the potatoes, eat some turkey," she said. "If you have the noodles, don't have the potatoes. It's not that one other other is bad, it's just portion sizes. One thing I recommend is using the palms of your hand to measure portions. One palm for carbs, one for protein, and fill the fingers with vegetables."
In the pre-cooking phase, Spangler offered food options to fill a dinner plate with under 1,000 calories. These include turkey -- half white and half dark meat -- sweet potato casserole, sausage stuffing, and corn casserole. The key, Spangler said, is portion control; half a cup or less of many side dishes can fill a plate without loading it down with calories.
While eating, Spangler recommends eating slowly, as the brain takes around 20 minutes to recognize the body has eaten and reduce hunger.
After putting the food away -- metaphorically and literally, in the case of leftovers -- many might be inclined to loosen the belt and watch the game, spending their evening in peace before gracelessly falling asleep on the couch. But Spangler recommends that people avoid falling into the "food coma," both after the main holiday meal and after consuming leftovers in the following days. Instead, she recommends mild activity, from taking a walk to playing physical games indoors, depending on the weather.
"We could go for a walk with family and friends, or we could help to clean up leftovers," she said. "You're going to feel worse after sitting down, so stay active. Maybe turn on some music and dance. … Even some light stretches or yoga. Put together a football game or a whiffle ball game. If it's nice out, rake leaves or take the dog for a walk."
"If you're watching a game, or a movie, during commercial breaks stand up and march in place. It's cheesy, but it's going to keep you awake, burn calories and help digestion."