Posted Dec 31, 2010
Stuffing yourself full of food and crashing on the couch to watch a parade and some football: It’s not just for Thanksgiving and Christmas anymore.
Between the end of November and the end of December, family get-togethers and holiday parties coupled with a busier time of year can easily mean unintended weight gain.
That’s because parties sometimes equate to overeating, while overtaxing yourself can mean you give up your normal exercise routine.
And if you’re adding just 500 extra calories to your diet every day for 30 days, you’ll gain almost 4 1/2 pounds, says Mary Steffensmeier, coordinator of nutrition and diabetes education at Wheaton Franciscan Healthcare.
“Research shows most people get through the holidays now with only a couple pounds (of) weight gain,” she said. “(But) it will make you frustrated when January starts.”
Not to worry. You can stave off those unwanted pounds without giving up your social life — and you won’t have to eat just the veggie tray.
Bigger isn’t better
Portion control is key for any diet. But Grandma made green bean casserole, your uncle made homemade pumpkin pie and if you skip anything on the buffet table, how will you know what the tastiest dish was?
It’s not that you can’t eat any of your favorite foods, say Cedar Valley dieticians. In fact, you should, especially if Christmastime is your only time to have those foods.
“Food isn’t bad — it’s the portion of the food you consume,” said Lori Fincher, patient service manager at Allen Hospital in Waterloo. “Just reduce your portion of that a little bit.”
How to do that? Take the smallest plate, for starters. Even if you fill it up, it won’t matter as much as if you got a big plate.
“As simple as it sounds, it works,” Steffensmeier said. “You can’t get as much on it.”
Also, don’t park yourself near the buffet table, or you’ll keep eating all day without noticing it — until your scale notices in January.
Quality counts
Just so you know, eggnog is approximately 200 calories per serving. And that’s just a beverage. Probably Grandma’s not going to be able to tick off the fat content in the casserole.
Winter comfort foods tend to be high in fat content and calories, and while you don’t have to avoid them, you shouldn’t make them the main course. Try more fruits and vegetables if you’re hungry, said Steffensmeier, and don’t take as many dessert items — just your favorite.
Even some drinks are healthier than others — replace that eggnog with sparkling apple cider, suggests Fincher.
“Choose skim milk versions, try to go with the smaller portions of any cocktails, have nonalcoholic alternatives,” Steffensmeier said.
Bring your own
Don’t trust yourself to stare down a buffet table and let your growling stomach choose wisely?
“Have a snack before you leave home — a healthy snack,” said Fincher. “When you get to the party or gathering, you’re not starving.”
Also, don’t trust or expect hosts to provide healthy options that fit your diet. If you’re on a strict regimen, bring a dish that you’ll enjoy and won’t feel guilty about later.
Get out and play
Even though you’re busier, it’s best to stick to your exercise plan.
Work out in the morning before a holiday party, said Merriam Lake, health promotion facilitator at Covenant Wellness Center in Waterloo, and you’ll feel better about accepting that piece of grasshopper pie.
But if you’re not already exercising, there’s plenty of other, social ways to burn calories — especially in the snow.
“Play in the snow with your kids, pull them around on a sled, rent skis and go cross-country skiing,” Lake said.
A lot of people take advantage of Hartman Reserve Nature Center for skiing and snowshoeing, said director Ed Gruenwald.
“I just started snowshoeing two years ago. It is a workout,” Gruenwald said.
Even a walk, trudging through snow, can be a great aerobic activity this time of year.
“Your body has to work harder to get through the snow,” Lake said. “You can still get out there — just bundle up.”
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Copyright © 2010, Waterloo-Cedar Falls Courier, Iowa
Distributed by McClatchy-Tribune Information Services.
