Parul Kharod
We all love to party, some more than others. Some families have a party to go to every weekend. What does frequent partying have to do with nutrition and health?
As we have discussed before, food and sleep are two of the major factors related to health. Both are affected if you stay up late and eat party food almost every weekend.
The timing, duration, and quality of sleep can affect endocrine, metabolic, and neurohormonal functions related to health. Various studies have shown a link between disrupted sleep cycles and weight gain in adults and children.
Weekdays have a structure because we follow a routine due to school/work. This routine is disrupted on the weekends. There is an underlying self-reassurance that since all week you have been “good,” it’s okay to indulge a little on weekends. If you are someone who goes to a party just a few times every year, that kind of mindset is fine. However, if you are partying every weekend, you may be in trouble.
An extra 100 calories per day can lead to a weight gain of 10 pounds per year. So let’s say you eat really healthy through the week, but if you eat out every weekend without monitoring your plate, you could easily consume 500-1000 extra calories in two days.
Our body weight is not the only measure of our health. Someone can be thin and yet not be healthy. The high fat foods may not be affecting your weight, but maybe they are affecting your cholesterol or your blood pressure or increasing your risk of diabetes or other chronic diseases.
Your drinks count too. We all know that sugary drinks such as regular soda and sweet tea or lemonade add up a lot of calories. But diet drinks are no better. When the body receives a sweet taste without the calories it expects, it triggers sweet cravings that make you eat more. Sweeteners have also been shown to have a similar effect to real sugar on blood glucose and insulin levels. These blood sugar fluctuations drive cravings for sweet substances when blood sugar is low. Studies have shown that diet drinks may increase your risk of developing Type II Diabetes.
Alcoholic beverages such as beer, wine, and cocktails can also add calories. Alcohol is processed in the body as sugar. An ounce of alcohol has 80-110 calories depending on the proof. If you’re also adding a mixer, the calories may add up! If you are having mixed drinks, the calories in juice, soda, and other additions can easily total up to over 500 calories.
In addition to the calories, alcohol interferes with fat burning, something important for weight loss. Normally, the liver metabolizes fats. But if there is alcohol present, the liver will break down the alcohol first for energy. The alcohol’s presence spares the fat from being burned for energy. Alcohol also causes a drop in blood sugars and stimulates appetite in many people. This may be counterproductive for weight loss.
Mindfulness, or being aware and present in your actions, has a big positive impact on overall health. Mindfulness is not just related to yoga or meditation. It may be possible to extend this mindfulness to the party scene with a few simple rules.
The Weekend Rules
Practice mindful eating: Do not start piling on your plate. First look at the choices and pick out a few favorites that you do not want to miss. Savor those favorites. Don’t eat something just because it’s there.
Shift your focus: Hopefully, the aim of the party is to meet up with friends and have fun. So shift your focus away from the food and let socializing be your priority. Talk, dance, play games, have fun. Eat and drink in moderation.
Move more: Plan events that are not just about sitting and eating. Get involved in activities that make you get up and move such as playing games or dancing.
Make a pact: If you get together with the same group of friends on a regular basis, make a joint resolution to be healthy. Plan party menus that do not have processed meats, heavy cream sauces and fried foods.
Be Creative: Plan themed parties with lighter fare that inspires you to try a variety of different ingredients.
Take charge: If no one else is stepping up to make improvements, be the trail blazer and offer to take responsibility of menu planning.
Have a self-imposed curfew: Staying up late on New Year’s Eve to welcome the New Year at midnight is justified. Staying up late every weekend has a negative effect on health, especially on young children. So if you socialize frequently, plan a decent time to say good bye.
Go light on Sunday night: Forget waiting until Monday to restart your week ahead. Instead, commit to light meals on Sunday night to help balance out the sins of the weekend. Make Sunday a soup night! Use the time to prep and pack food for the upcoming work week.
Party Planning:
Don’t go to a party hungry
Eat a small balanced snack/light dinner before you go
Practice mindful eating at the party
Don’t eat something because it’s there
If you are hosting, plan a healthier menu
Make socializing a priority
Get up and move
Beware of beverages
Drink adequate amount of water
Have a planned exit time to ensure adequate sleep
If you had to make only one resolution for the New Year, let it be, “Eat Smart and Move More.”
Posted: Monday, January 4, 2016
