Posted on: Monday, November 28, 2005
Healthful holiday eating? You can do it
Advertiser News Services
The Thanksgiving turkeys and pies may be behind us, but the endless nights of high-calorie party dinners, sugars and cocktails are all around us at this time of year. Can the pounds and the weight gain be far behind? Dr. Stella Volpe, a nutritionist, exercise physiologist and associate professor of nursing at the University of Pennsylvania School of Nursing, says no.
Dr. Volpe's "Better than Nothing" approach doesn't prevent you from indulging in holiday treats. Treat yourself to tiny portions, she says, while exercising a little more, even if it's just taking the stairs, walking the dog, or dancing during commercial s.
"Some activity is always better than no activity," she explains. "And research shows that even if you get in multiple, short bouts of exercise each day (even all year long), you will still do your heart (and body weight) good!"
Her tips include:
Shop on a full stomach. It is best to shop after dinner, so you will be less likely to grab higher fat, higher calorie food. If you do stop to eat, choose a healthier option or go for a smaller sized item.
Step away from the tables. It is easy to reach for food while you chat at a holiday party, so get your food on a smaller plate and walk away. Chat and eat slowly to savor each bite.
Don't deprive; downsize. At holiday parties, try to do your best to choose the healthier items. You don't have to deprive yourself of the higher fat foods, just decrease the amount you eat. It is also good to avoid heavy dips.
Pace yourself. If you know you will be going to a party with delicious food, watch the amount of food you eat during the day. Do not starve yourself, however.
Pay attention. The adage that it takes your brain about 20 minutes to know you have eaten is true. If you eat fast, you will tend to eat more.
Make it a game. When you are relaxing, watching TV or reading a book, take "activity breaks." This can even be a family affair, where each member of the family, at each break, has to think of what the activity will be. Whether sit-ups, dancing, or walking in place, everyone benefits.
Expend your energy. Park farther away from places so that you will have to walk more. Take the stairs rather than the elevator. Exercise and physical activity help to prevent weight gain and also relieve stress during the holidays.
Eat fruits and veggies. The holidays can be a wonderful time to start new habits and/or reinforce the good ones!
Feel full, not fat. Have some water and perhaps a piece of fruit before a party. This gives a feeling of fullness so that you tend to eat a bit less.
Enjoy yourself. Take time to be thankful for all you have, and enjoy family and friends!
