Miami Living Magazine

f you've ever overindulged on Thanksgiving dinner or during the holidays, you're not alone. The average Thanksgiving meal comes in at about 3,000 calories. However, the likelihood that you gained a pound on this day is very unlikely. Don't throw in the towel on a healthy lifestyle because of one day! Just like one good meal/day won't make you skinny, one bad meal/day won't make you overweight. Just know not to make a habit out of this type of unhealthy eating. Your metabolism may be a little sluggish after eating poorly for a day or around the holidays (with alcohol, poor food choices, and large buffet style meals) however, as long as these don't become a lifestyle, your metabolism will be back to its normal speed in no time. In between holidays and celebrations, take control and make smarter choices when it comes to eating. Don't be afraid to add items that you want to your plate but opts for smaller portions of what you know isn't as healthy. Fill your plate with the healthier foods but don't miss out on your favorites. Limit the amount of starches and go for more lean meats or vegetables instead. Also, try to avoid going back for seconds, if you can't resist, refill your plate with lower calorie choices and vegetables. Holiday food usually leaves us feeling tired and groggy, but why? After a day of eating and drinking, it's no surprise that you are feeling tired, as holiday foods usually don't shy away from being high-calorie, high-carb and high-fat. As you overindulge, your blood flows to the digestive system to ramp it up to digest. This can result in the rest of your body's systems, including the brain, to start feeling slow – some call this "rest and digest." All that insulin has a direct effect on the water and electrolyte levels in your brain. Electrolytes such as sodium, potassium, and magnesium are in careful balance inside and outside all our cells. Excess insulin causes electrolytes to enter the brain cells in a slightly increased amount, and then water follows these electrolytes in. This results in a slight swelling of you brain tissues, so your thinking can't be as fast or crisp as it should be and causes us to need that sudden nap after a big meal. If you have a favorite treat or holiday tradition, don't skip it. You've waited all year and you should enjoy it. Just be sure to not consume too much. It's okay to treat yourself. Studies have found that when you avoid strong cravings you tend to eventually overdo it at a later date, so go ahead and have those homemade mashed potatoes or that glass of eggnog, just be aware of how much you eat or drink. Caroline Cederquist, M.D., is a board-certified weight loss physician with a specialization in nutrition, metabolism and weight management who dedicates her professional career to healthy weight loss and management. She shares nearly two decades-worth of knowledge and treatment for weight loss, predominately correcting metabolism dysfunction, in her new book – The MD Factor Diet. Growing up, the majority of Caroline's family was overweight. Through her knowledge of weight management, she is proof that you can manage your genetic predispositions through healthy lifestyle changes and has encouraged her to help America incorporate health into their lifestyle. Her book breaks down the difficulties behind losing weight and reversing metabolic dysfunction. She also carries her message of health and wellness through publications in professional journals, and has appeared as a weight-management expert on several popular television shows, including Dr. Phil. ML MIAMI LIVING 29 ON THE SCENE Eat Smart A Readers' Guide to a Healthy Holiday Words by Dr. Caroline Cederquist MD, author of The MD Factor and founder of bistroMD I

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