Preventing Weight Gain During the Holidays
December 13, 2007—Denver—The holiday season,
beginning with Thanksgiving and continuing
through the first of the year, most often is associated with
holiday
parties, holiday “goodies” and inevitable overeating. The
season
then becomes the precursor for many New Year’s resolutions.
The
number one resolution each year is to lose weight.
“Instead of letting the effects of the holiday season wreak
havoc on
you, this year take a proactive step before the new year
begins and
create your own game plan for health,” suggests Shana
Patterson,
nutrition coordinator for the Colorado Physical Activity and
Nutrition
program at the Colorado Department of Public Health and
Environment. “It’s not just about what you DO eat during this time, but
also
what you DON’T eat that compounds the problem,” Patterson
says.
The U.S. Health and Human Services plan, Healthy People
2010,
recommends that people consume two or more daily servings of
fruit and
three or more daily servings of vegetables, with one-third
being dark
green or orange vegetables. According to the Department of
Public Health
and Environment, only about half of Coloradans are consuming
the
recommended daily amounts of vegetables and fruits - well
less than the
Healthy People 2010 goal of 75 percent of Americans
consuming the
recommended daily amounts. So what is the solution to fending off holiday weight gain?
Patterson suggests, “Whatever plan you create must include
both
sensible nutrition choices and physical activity.”
Patterson provided the following tips to help individuals
get started
in the right direction:
- To prevent overeating:
- Do not skip breakfast. Include whole grains, fruit,
calcium and protein-containing foods.
- If attending a party or celebration later in the day or
evening, conserve calories by snacking on healthy foods earlier in
the day to enjoy, without guilt, more “indulgent” foods offered at the
party later.
- Make certain to eat a minimum of five or more servings of
fruits and vegetables each day. Most fruits and vegetables,
especially the darker colored ones, are low in calories and fat and are
high in fiber, which creates a full stomach affect even though the calorie
intake is low.
- Plan ahead when going to a party. Find out what types of
food will be served and decide what items to enjoy and stick to
them. Return to the vegetable or fruit platter if still hungry.
- Cooking tips to reduce calories and fat:
- Use two egg whites in place of one whole egg.
- Use three tablespoons of cocoa powder and one tablespoon
of oil in place of baking chocolate.
- Replace cream or whipping cream with evaporated skim milk.
- Try substituting an equal amount of applesauce for at
least half the oil, margarine or butter in muffins and quick breads
such as banana bread.
- Exercise tips:
- If you don’t have an hour to work out, break it into two 30-minute sessions or three 10-minute sessions.
- Exercise while watching television by putting exercise
equipment in front of the television and doing sit-ups during
commercials, etc.
- If driving to a party, park your vehicle several blocks
away to get in some extra steps.
- If you have a gym membership, make use of it. Ask a
friend to join you or choose a favorite class to attend for extra
motivation.
“Remember, choose wisely and stick to your game plan,”
says
Patterson. For additional information or tips, call Shana
Patterson at
303-692-2572, or go to
www.acefitness.org,
www.eatright.org
or
www.livewellcolorado.com .
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