‘Tis the season to be jolly with family, friends, food and drink! Research published in the Journal of Obesity showed the average weight gain from Thanksgiving to New Years is anywhere from 0.8 to 2 pounds, much less than one might think. But if you gain 2 pounds yearly, before you know it, you have an extra 10 pounds to lose; and we all know that is not easy to do. This year, be proactive and try following some of these healthy tips to prevent the holiday bulge.
Invited to a party? Bring a healthy alternative: veggies and a holiday dip of cottage cheese, finely diced red and green peppers, and dehydrated onions or onion powder.
Enjoy the sweet treat but cut back on other carbs during the meal.
Don’t skip meals — starving all day in anticipation of a big feast just throws everything off.
Pay attention to your cues — am I hungry? Am I satisfied? Listen to your mind and body to know when you have had enough.
Go for the healthy options — veggies, veggies and more veggies, preferably without the cheese sauces and gravies. Go for raw, grilled, steamed or roasted veggies.
On the road? Bring healthy snacks to prevent having to stop for fast food or fat-laden temptations. Fresh fruit, cut up vegetables, nuts, whole grain crackers are some healthy ideas.
Avoid calorie-dense beverages. Go for sugar-free drinks like flavored seltzers, coffee, tea, water. And remember, alcohol can be full of calories so dilute your drink with seltzer and/or extra ice and nurse it.
And don’t forget to move it! Wherever and whenever you can, work in a little extra exercise. Stop and walk around if going on a road trip. Do an extra lap around the store when shopping. March in place while brushing your teeth or waiting around for … whatever.
And one last bit of advice, find support from people who can fill your cup versus empty it. Support groups are available:
For those who have had bariatric surgery, join us locally on the First Monday of the month from 5:30 to 6:30 p.m. at Rutland Diabetes and Endocrinology Center, 8 Albert Cree Drive, Rutland.
For those who have diabetes, monthly support groups meet on the second Wednesday of the month at: Rutland Diabetes and Endocrinology Center at 1 p.m.; Brandon Town Hall at 4 p.m.; or Castleton Community Health at 5 p.m.
Cheers to a happy and healthy holiday season!
This week’s Health Talk was written by Donna Hunt, RD, CDCES, Certified Diabetes Care and Education Specialist, Registered Dietitian, Rutland Diabetes and Endocrinology at Rutland Regional Medical Center.
