‘Tis the Season to be Healthy

A Message from Dr. Stephen Kindred – Assistant Vice President, Corporate Medical

The holiday season brings a time to celebrate with family and friends, and food is often at the center of these gatherings. Whether it is a traditional family turkey dinner or a New Year’s party catered with your favorite appetizers and festive drinks, you can still enjoy the holidays without packing on additional pounds.

According to the American Dietetic Association (ADA), Americans gain about one to two pounds over the holidays. Although this is not an immediate threat, research indicates that this can add up over time. The good news is that you can avoid creeping weight gain by following these simple suggestions from the ADA:

• Avoid skipping meals as this can lead to overeating
• Eat high-fiber foods, such as fruits, vegetables and whole grains, to help you feel “full”
• Moderate your food intake, even if it is healthy – too much of a good thing can add up on the scale
• Use a smaller plate to control portions
• Fill your plate with fruits and vegetables first, then head for the entrée, sides and dessert
• Eat slowly and savor every bite

It is also important to remain physically active throughout the holiday season. The American Heart Association recommends these fun exercises tips for battling the holiday bulge:

• Sledding – running up a snowy hill and sliding back down can be fun for the whole family
• Ice skating – this is a great whole body workout and can be done indoors at a rink
• Shoveling snow – okay, maybe it’s not fun -  but it will get your heart pumping
• Walking shortly after a big meal – be sure to bundle up and get an early start to beat the darkness from the shorter days
• Heading to the gym – forget the cold weather and play a game of hoops at your local community center

Susan, Business Analyst – Systems Technology at Corporate, recognizes the need to plan ahead for the holidays to maintain a healthy weight. Since November 2010, Susan has successfully met and maintained her goal weight, including last year’s holiday season! “It all started in early 2010 when I saw a picture of me on Facebook when I weighed nearly 200 pounds,” says Susan. “Although there were earlier signs of concern (e.g. struggle with climbing stairs, hypertension, difficulty sleeping and a family history of high blood pressure and high cholesterol), the photograph was my wake-up call.”

Susan decided to rejoin the Weight Watchers program and attended weekly meetings. She remained committed by being honest with herself and recognizing that she had to take control of her health. In addition, she started exercising regularly at the gym and included simple things like walks around the lake during lunch, parking further away in the parking lot and climbing stairs.

“With the tools in my ‘toolbox,’ I was able to meet and maintain my goal weight of 140 pounds,” says Susan. “As for this holiday season, the habits that I formed last year are still in place. It is all about choices regarding the types of food I eat and how I prepare it. And if I want to splurge on a favorite holiday treat, I’ve learned that working in some extra activity in the gym pays off.”

Give yourself the gift of good health this holiday season.  Empowering you to Live Well, Be Well and eat well.

Additional Resources

Check out these tips from Mayo Clinic for remaking favorite holiday recipes.

Let WebMD help you learn how to beat holiday weight gain.

Eat right for life, including the holiday season, with the help of the American Dietetic Association.