Have a healthy holiday plan; Conquer the season with fewer calories, more steps
By Terry Rindfleisch of the Tribune staff
Thanksgiving and Christmas. It’s the most wonderful time of the year.
But it also can be the most stressful and challenging time of the year with added stress, shopping, planning family get-togethers and going to holiday parties. Many of us get less sleep, less exercise and are more likely to gain weight.
Health educators offer their usual tips on holiday eating and how to prevent holiday stress to get us thinking about health during the holidays.
Linda Lee, nutrition manager for the La Crosse County Health Department, wanted to take a little different approach this holiday season. Earlier this month she was promoting America On the Move, an initiative of the nonprofit organization, The Partnership to Promote Healthy Eating and Active Living.
People can register online at www.americaonthemove.org for tracking their physical activity, eating, goal-setting and helpful tips.
Lee, coordinator of the health department’s Healthy Living for a Lifetime program, liked America on the Move’s concept of eating 100 fewer calories a day and walking 2,000 more steps daily. She will be using the strategy to help people deal with the holidays and will present the approach at a Healthy Living program, “Secrets to Surviving Holiday Parties,” on Thursday, Dec. 2.
People typically gain some weight over the holidays, Lee said. She proposes that people eat 100 fewer calories each day and add 2,000 more steps daily during ther holidays.
“With this approach over the long haul, you won’t gain that weight and potentially you could lose weight,” Lee said. “I think activity is the key to coping with the holidays. Schedule the activity. Walk a little bit more. Build at least two 15-minute walks into your day.”
When it comes to holiday eating, think of your daily calories as cash, Lee said, and make wise use of your cash by being selective about the holiday treats. “Pass on the foods you can have anytime and enjoy small portions of your holiday favorites,” she said. “Have a small cup of egg nog and pass on the chocolate chip cookie.”
Have a healthy snack before going to a holiday party, so you’ll less likely to overeat, she said, and when you get to the party, take time to talk to people before heading to the buffet table. When you get to the buffeet table, make one trip through with a small plate, Lee said.
“Keep portions small, limit fried and fat items to one or two and limit yourself to one dessert rather than trying a small piece of each,” Lee said. “Eat slowly and enjoy the conversation.”
Eat more fruits and vegetables during meals and make sure your plate is two-thirds of vegetables and one-third meat, Lee said. Don’t skip meals, she said, because starving yourself before going to a party can lead to overeating later.
“You need to think how and when you eat,” she said. “Eat mindfully and savor your food rather than grabbing food on the run.”
Karee Munson, health educator at Franciscan Skemp Medical Center, said people should not make food the focus for the holidays.
“The focus should be the holidays and not how many side dishes of food we can make,” Munson said. “Build the focus around doing things and having fun, find time to exercise and set realistic goals.
“Don’t set all or nothing goals,” she said. “Don’t use food as the source of enjoyment, but use people for that.”
Munson said people should find an exercise partner and find ways to fit in exercise into their lifestyles.
“I find people don’t want to invest in their health goals as they will for their career and other things,” she said. “People should consider developing a wellness plan.”
Ruth Lahmayer, a registered dietitian and Gundersen Lutheran Medical Center’s 500 Club coordinator, said people should not be worried about losing weight during the holidays.
“Maintain not gain,” said Lahmayer, also a certified fitness instructor. “Set goals for exercise. Step up the exercise a little. Put exercise on your schedule and get the family involved in walks or outdoor activities.
“The important thing is to get more active,” she said. “Find time to walk 10 minutes three times a day.”
Lahmayer said of the biggest problems during the holidays is food at the office, parties and other social events. “Curtaining the treats is important,” she said. “Be aware of the calories, like one cookie is 150 calories,” she said.
Lee said getting enough sleep can help prevent overeating and stress. Watch the alcohol intake during the holidays because it can add calories quickly, she said. She suggests adding water, diet soda or coffee after a glass of wine, beer or mixed drink.
“The key is maintaining weight and health during the holidays,” Lee said. “The payoff is you’ll feel better in January and you won’t be worrying about taking off the holiday weight. You’ll feel good about yourself and feel you have accomplished something.”
Terry Rindfleisch can be reached at trindfleisch@lacrossetribune.com or (608) 791-8227.
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