Maintain, Don’t Gain this Holiday Season

Avoiding the Holiday Food Pitfalls

You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.

· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.

· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.

· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.

· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.

· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.

· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from any food, slow down and savor every bite.” www.eatrightmontana.org November 2008



Winter Activity

Montana winters can be forbidding. What to do to keep your physical activity log showing 150 weekly minutes?

· Put on some music and dance

· Use the stairs at work

· Park the car a little farther away from the door you will be entering.

· Walk your dog; if your dog is overweight you are not getting enough exercise. It’s good for both of you. Make it a family activity. It’s a great de-stressor too.

· Weather too cold or icy to walk outside for a walking break at work? Walk around your office building. Use the stairs and walk thru the halls, be considerate of others who are at their desks working.

· If you live near a shopping mall, walk the mall. Some malls even have walking clubs; check with management to see if your mall has a walking group.

· There are free on-line physical activity programs such as America on the Move. Get your family or co-workers involved. http://aom3.americaonthemove.org/

· Did you know that laughter is a great form of physical activity and a great stress reliever? It can soothe aches and pains too and who doesn’t feel good after a good, hearty laugh?

Some final thoughts….

Don't quit if you slipped from your routine. Be kind to yourself, after all, you are human. Pick up where you would have left off and move on, without beating yourself up emotionally. We are our own worst enemy. So what if you had an ice cream cone? Moderation and good sense are key. Call a friend if you need to “confess” and then scrape your shoe and move on.