The "Merry Christmas Coronary" and "Happy New Year Heart Attack" sound like catch phrases invented by hungry journalists, when in fact, they were coined by a professor of medicine at the University of Southern California, Dr. Robert Kloner.
He was describing a trend: More people die from heart disease between Dec. 25 and Jan. 7 than at any other time of year. The phenomenon is supported by analysis of all U.S. death certificates from a 26-year period.
Not surprisingly, food plays a leading role in this dark side of the holidays. Gaining weight, eating too much fat and salt, and overindulgence in general increase the odds of holiday heart problems. So, do you have to play Scrooge with your food and pass on the merriment?
I don't think so. Contrary to popular wisdom, you can enjoy the holidays and indulge in your favorite treats without wreaking havoc on your health. To be more specific, here are 14 things you can do:
1. Choose When to Celebrate
Christmas is only one day, but eating habits tend to get disrupted continually between Thanksgiving and New Year's. Granted, there are other parties or get-togethers, but this time of year doesn't need to become an eating marathon. Consciously choosing times to celebrate and following smart eating routines the rest of the time will minimize the impact of rich food on special days.
2. Stay Well Nourished
Throughout the season, eating regular meals will help you to stay in control of food. Have breakfast, lunch, and dinner, and if you're hungry in between, snack on some fresh fruit and a few nuts or a small piece of cheese.
3. Concentrate on Quality
At any regular meal, focus on eating lean protein such as grilled meat or fish and non-starchy vegetables without creamy sauces. For breakfast, eggs or egg whites are good protein sources. Meat and fish portions should be the size of a deck of cards. Eat as many vegetables as you like, other than potatoes, as long as they aren't deep fried, breaded, or smothered in butter.
4. Skip Filler Foods
Although breads, crackers, and pasta can be part of a well-rounded diet, skip them whenever possible at regular meals during the holiday season. This way, you balance out the effect of extra calories from holiday foods.
5. Go Easy on Quantity
At any meal, stop eating before you feel really full. Realize there are many more meals to come.
6. Keep Your Shopping Cart Lean
The food industry makes every effort to sell large quantities of cheese plates, chocolates, cookies, cakes, and other seasonal foods with special displays and packaging. Resist the temptation to add unusual items to your shopping cart unless you're entertaining.
7. Share or Donate
If you receive a gift basket full of unhealthy foods, you and your family will eat them all as long as they stay in your home, even if some of the items aren't truly delicious. Instead of keeping everything, select a few favorites for a treat day and share the rest with friends or co-workers, or donate them to someone less fortunate.
8. Plan Party Portions
When planning to have guests, realistically estimate quantities of special foods for the event to keep leftovers of rich fare to a minimum. And, encourage guests to take some food home with them.
9. Entertain with a Healthy Touch
Include some healthy items in your party menu. For example, if you're serving cheeses, add a generous amount of grapes to the platter. Or, instead of making a creamy sauce for all vegetables, grill some with a little olive oil and seasoning.
10. Dip in Salsa
Dips can be extremely high in fat. Salsa, available in a variety of flavors, is a healthier choice. If you have favorite dip recipes that are really rich, make a smaller quantity and offer salsa as another option.
11. Choose Cider over Eggnog
As a seasonal drink, hot cider with a cinnamon stick contains about one-third the calories of eggnog without alcohol. There are approximately 120 calories in one 8-ounce cup of cider, compared to nearly 350 in one cup of eggnog. If you love eggnog, save it for treat days and enjoy cider in the meantime.
12. Stand Out from the Herd at Work
When holiday foods appear in an office, most people will mindlessly munch on them. Don't follow the herd. Instead of automatically reaching for a candy, pastry or salty snack, take a deep breath and go about your business as usual. If you really like the foods, give yourself an office treat day once a week.
13. Choose Holiday Snacks Intelligently
Your choice of snacks influences whether you keep munching or stop after a mouthful or two. The most satisfying ones contain protein and some fat. Nuts are generally a good choice, especially if they're raw or dry roasted, but only in small quantities. Olives are also good. In contrast, foods that are high in starch and/or sugar will provoke cravings for more of the same; very salty snacks can have the same effect. All baked goods, including pretzels, and chips fall into the starchy category.
14. Watch the Booze
Alcoholic drinks can make it more difficult to control what you eat and drinking unusually large amounts is one of the triggers of Christmas coronaries. To avoid overindulging, drink a glass of seltzer in between bar drinks.
If you find yourself loosening your belt after Christmas dinner, don't panic. As long as you're in good health and haven't been overindulging on a daily basis, one meal isn't going to do much damage. It's also a good idea to watch some funny movies; studies show they help to dilate arteries, reduce stress, and improve mood. And a good comedy could put cranky relatives in a much better frame of mind.
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