Healthy Holidays -

Putting a Stop to Weight Gain!

Holidays can be stressful! With the added stress, many people find it hard to maintain a healthy weight. However, the benefits to maintaining a healthy weight include feeling better about yourself, reducing the risk of heart disease and stroke, helping to prevent type-2 diabetes, controlling blood sugar if you have diabetes, and reducing the risk of some types of cancers. Here are some ways to keep a healthy weight during the holiday season.
To avoid weight gain, it's important to make healthy choices. Try offering a variety of vegetables as side dishes with your meal. By eating whole grain breads and pastas, you can increase the fiber in your diet. Cut out extra calories by drinking water or skim milk, instead of soft drinks, with your meals.  If you have a sweet tooth, try satisfying your sweet tooth by eating fresh fruit for dessert.
It's also important to watch the portion sizes you are eating.  Use our plate method to "eyeball" portion sizes.  Visually divide up your plate into three sections, one half for vegetables, one fourth for protein (e.g. poultry, fish, beef) and one fourth for starchy foods (e.g. rice, potatoes).     Paying attention to your plate will help control your portion sizes and reduce your total calories.
There are many modifications you can make to your current recipes to reduce the calories and fat. Try using two egg whites in the place of one egg. Substitute evaporated skim milk for cream or whipping cream. Replace at least half the oil or butter in baked goods with an equal amount of applesauce. Choose non-fat yogurt or fat-free sour cream for dips, sauces and pie toppings, and use reduced-fat cheeses for salads and casseroles.
The holidays can be busier than other times of the year.  Plan ahead and keep healthy food choices on hand.  When at a party, take a veggie or fruit tray so that you're sure to have a low calorie option available.  As for fast food, skip the fries (and other fried foods), and use mustard or low-fat mayonnaise on sandwiches.  Grilled chicken sandwiches, yogurt, salads, and sugar-free drinks are all good choices. 
Getting active can also help you maintain a healthy weight. Choose activities you enjoy, and remember, all movement counts. Try taking the stairs, washing the car, or walking the dog to increase your activity level. By finding an exercise partner you can make physical activity more enjoyable.
These tips can help reduce the added holiday stress of weight gain and make you feel better about yourself.  Remember, there are no "good" or "bad" foods. Just try eating everything in moderation. Pay attention to your hunger cues to tell you when you are physically full, not until your plate is empty.  Don't think of these changes as a quick fix, but as long-term lifestyle modifications to become a healthier person.