Health & Safety

November 16, 2012

Keep holiday weight off your plate

Lara H. Smith
TriWest Healthcare Alliance

Temps are dropping, holidays are approaching, stress levels are raising and, for many us, our weight starts increasing. In fact, the average American gains approximately two to five pounds between Thanksgiving and New Year’s.

Is it really a problem if a person gains one to two pounds during the holidays? According to TriWest Healthcare Alliance Registered Dietician Jackie Magyar, it can be.

“Most weight put on during the holidays is not lost after the season,” says Magyar. “Year after year, those few pounds can add up, moving an otherwise healthy person into an overweight or obese state.” Being overweight or obese increases the risk of many diseases and health conditions including:

  • Hypertension (high blood pressure)
  • Type 2 diabetes
  • Heart disease
  • Stroke
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast and colon)

This holiday season make sure the one thing you aren’t adding to your plate is extra, unwanted pounds. Follow these easy steps:

  1. Drink plenty of water. You hear about the value of drinking plenty of water every day; the holiday season is no different. Drinking water throughout the day and between meals will keep you feeling full and fully hydrated.
  2. Decorate your plate, not just your house. Filling the majority of your plate with colorful fruits and vegetables is a great way to keep calories down. Avoid heavy sauces and creams. Round it all out with lean protein and you will feel full in no time.
  3. Remember: good things come in small packages. When you watch your portion size, you can indulge in your favorite dishes and not feel deprived. This is especially true for the days you sit down for the big meals (see tip 6).
  4. Go for quality, not quantity. Don’t waste your calorie budget on mindless snacking. Save up for the big ticket items like dinner and dessert—just be sure to watch your portion sizes. And leave some food on your plate at every meal. You’ll be glad the calories you left behind didn’t land on your own behind!
  5. Try a food exchange. You exchange gifts, why not food? If you know you can’t make it through Thanksgiving without Aunt Erma’s famous sweet potato casserole, are you willing to exchange some time at the gym for it? If you indulged in too much eggnog, how about heading out for a jog before hitting the sack? Making time for exercise on days you’ve treated yourself can help combat the number of calories you have taken in.
  6. Pace yourself on the big days and you can still indulge. Eat light earlier in the day (breakfast, lunch and a small snack) and do not skip meals. This will ensure you won’t be starving by dinner and risk eating too much. When you sit down for the holiday dinner, have a small portion of everything served. This way you won’t feel like you are missing out and can still enjoy all the great food being served.
  7. Move it. Speaking of exercise … whether it’s speed walking through the mall, raking piles of leaves, or taking a family walk after dinner, make it your goal to move every day. Movement burns energy, which means you are burning calories. The decision to move a little every day could mean the difference between losing or maintaining your weight this holiday season.
  8. Relax and enjoy! The holidays are supposed to be about connecting with family and friends, honoring time-held traditions and creating new ones. Take it easy and don’t take too much on your plate, including extra, unwanted pounds.

For more healthy eating tips, visit TriWest.com/HealthyLiving.




All of this week's top headlines to your email every Friday.


 
 

 
Concussion_pict

VA develops mobile app “Concussion Coach”

To better meet the needs of Veterans and others who have suffered mild to moderate concussion associated with Traumatic Brain Injury (TBI), the Department of Veterans Affairs (VA) has developed “Concussion Coach,” a mobile ...
 
 

National Preparedness Month: Be Ready

How would you react in an emergency situation? If you don’t already have a plan, there will be plenty of resources available during National Preparedness Month. NPM, which is sponsored by the Federal Emergency Management Agency within the U.S. Department of Homeland Security, is held annually the month of September. It promotes emergency preparedness across...
 
 

Core elements work together

LUKE AIR FORCE BASE, Ariz. — The Air Force has built a suicide prevention program based on 11 overlapping core elements that stress community involvement and leadership in the prevention of suicides in the military: Leadership involvement — Air Force leaders actively support the entire spectrum of suicide prevention initiatives in the community. Addressing suicide...
 

 

Keep sports safe

LUKE AIR FORCE BASE, Ariz. — Playing sports is fun and it helps people keep in shape and relieve stress. However, if one is not careful, playing sports can result in injuries that keep Airmen on the sideline and out of work. “The main cause of sports-related injuries is over aggressive play and people going...
 
 
(U.S. Air Force photo illustration by Airman 1st Class Alystria Maurer)

Dietary Supplements: Safety still an issue

SAN ANTONIO — Being a Servicemember is as physically demanding, at times, as being a professional athlete. As a result, Servicemembers are especially conscious of physical training requirements and the need to remain fit and ...
 
 

Suicide prevention more than a month-long campaign

WASHINGTON (AFNS)  — All Airmen have a responsibility that lasts much longer than a one-month campaign. This responsibility extends beyond ourselves and includes our work environment, our families, friends, fellow Airmen and our communities. While Suicide Prevention Month is observed across the United States in September, the month-long event is a reminder of everyone’s 24/7,...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin