Gobble, gobble: It’s part of our nature
Dianne Brown, a registered, licensed dietitian and certified diabetes educator at Harold Hamm Diabetes Center at the University of Oklahoma in Oklahoma City, said our love of rich foods goes back to our natural instincts.
“Humans prefer food with a high calorie count, as the body wants energy-dense foods in case nature deals us lean times,” she said. “Fats are a very concentrated source of calories,” Brown explained.
Moreover, high-calorie foods also stimulate the brain’s opioid centers, which in turn release dopamine and pleasure neurotransmitters — leading us to want these foods.
“Those chemicals tell us, ‘This was good. I want some more of it,’” Brown said.
All of our senses play a role.
“When we see food, our eyes first feast on the food,” Brown said. “That sets things into motion. Hormones in our gut are released that let us know we’re hungry and stimulate our appetite.”
The anticipation of pleasure often thrills us as much as the experience itself.
“Sometimes the mouth feel can be very tantalizing,” she said. “We like a variety of textures rolling around our tongue and teeth.”
Thirsty? Holiday occasions often include alcoholic beverages, making spirits brighter.
“There is nothing wrong with it, but people underestimate the role these drinks play — especially when combined with rich foods. Essentially, you are drinking your calories. It’s just another thing to be aware of,” Brown said.
Other social and physical factors also make us crave foods with the sugar, salt, and fat. Holiday anxiety, stress, or simply a social setting can make us more likely to indulge or overeat.
Oh, so sweet
Ever wondered why your body always seems to have “more room” for dessert? Again, it’s courtesy of evolution.
“Things that are sweet on our tongue let us know the food is ripened and not spoiled. We are programmed to like sweet foods, even salty foods, because basic body functioning relies on sodium,” Brown said.
As we taste this food, our mouth convinces our brain that it is getting nutrition. Receptors in your mouth and stomach tell your brain about the mixture of proteins, fats, carbohydrates in a certain food item and how filling that food may be for the body.
Meanwhile, food provides comfort and is often associated with memories of family feasts of the past.
“We eat because it is tradition. We eat because we associate it with family, friends and a good time,” Brown said.
And that’s where people struggle to find balance.
“Too much of a good thing is too much of a good thing,” Brown said.
Finding the balance
Brown like anybody else has favorite holiday foods — mom’s homemade gravy, for example.
An occasional splurge is part of life. The challenge for Oklahomans is to make consistently healthy choices from day to day. While one slice of pumpkin pie does not make a nutritionist nervous, a junk food habit will.
“Drink water, take time eating the food, share it and enjoy the company you’re with,” Brown said.
The next day after a splurge, eat a light breakfast, and get back on your routine. Making exercise part of your holiday routine makes a big difference, too. “But if you feel guilty and try to do 50 pushups, that makes exercise a punishment. Exercise should not be looked at as a punishment but just as part of lifestyle,” Brown said.
“How about a brisk walk through your neighborhood or a nearby park? How about a game of football with the family? How about hitting the dance floor at a holiday party? All this counts as exercise,” Brown said. “You don’t have to be an athlete.”
Try to accumulate at least 15 to 20 minutes of daily walking. Holiday shopping, anyone?
For those at risk for diabetes, exercise is vital for managing pre-diabetes or diabetes. It helps you lose weight, shrinks abdominal fat, makes your muscles draw more sugar from your blood, and increases the body’s sensitivity to insulin, Brown said.
“Keeping our blood pumping and stretching our muscles is something all of us can benefit from during the dark days of winter. Besides the physical benefits, it will simply make you feel better.”
For more resources available through Harold Hamm Diabetes Center, visit www.HaroldHamm. org/Holidays or call 405271-7000.