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Diabetic Snacker Healthy Eating Tips To Stop Holiday Weight Gain Christmas Is Coming

Ways to Ward Off Holiday Weight Gain

- Each year we see it coming. As the

holidays head our way, we brace for the weight gain that often

results from the traditional sweets of the season. Many of us

gain a pound or two between Thanksgiving and New Year’s Day,

according to the National Institute of Child Health and Human

Development. What’s more, we rarely lose the extra weight

during the spring and summer, the New England Journal of

Medicine reports.

Fortunately, you can avoid those unwanted extra pounds with a

common sense approach to your health. With some expert advice,

it’s possible to stay fit as we face the season of bountiful


“It’s not an accident to be healthy,” says C. Howie Howard, a

health-conscious cook and student advisor at Brown Mackie

College in Kansas City, Kan. “Most people don’t realize how

food influences them.” For instance, when we eat fast food, we

tend to feel tired an hour later. This is because the typical

fast food meal contains high glycemic carbohydrates that break

down quickly, releasing a rush of glucose into the bloodstream,

which creates a feeling of sleepiness. Few of us link the meal

we ate to the way we feel. We think we’re just tired. “If you

listen to your body, it will become easier to discern how the

foods you eat make you feel,” Howard says.

As an experiment in recognizing how your body reacts to food,

Howard suggests eating a hard-boiled egg and fresh fruit for

lunch. An hour later, take note of your energy level. You won’t

feel the fatigue of a fast food “crash” because the

carbohydrates in these low glycemic foods break down slowly,

releasing glucose into the blood stream gradually. “The whole

idea is to find ways to eat that are both enjoyable and

satisfying,” he says.

Terry Harris, assistant director of admissions at Brown Mackie

College in Findlay, Ohio is a certified specialist in health,

fitness and nutrition. He ran a full-time personal fitness

training business in the Toledo/Perrysburg area of Ohio for

nearly a decade, and now offers nutrition consultations on a

part-time basis. “The first thing I tell clients is to relax.

Stress makes the chocolate attack worse,” Harris says.

“One thing you can do leading up to the holidays is focus on

your caloric intake each day.” Harris recommends eating meals

comprised of different colors, which helps to cover each food

group, with each serving about the size of your palm. “You

don’t have to deny yourself dessert. You can shave calories

from each meal to make room for it without consuming extra

calories,” Harris says.

Michael Baker, associate director of admission at Brown Mackie

College in North Canton, Ohio is an avid runner who took first

place in the Portage Lakes Triathlon in Akron, Ohio last

September. Baker stresses the importance of movement, and

offered tips on how to fit exercise into a busy schedule.

“When heading out to do holiday shopping, plan to park as far

away from the door as possible,” Baker says. “This relieves any

disappointment you may feel when the lot is crowded, and the

walk will do you good.” Baker also suggests exercising while

watching your favorite television shows. “You don’t have to go

to the gym to get yourself moving,” he says.

Ernest Angelini, business manager in the student services

department at Brown Mackie College in Louisville, Ky. agrees

that exercising doesn’t have to interrupt your schedule. “You

can do leg lifts at your desk while you work,” he says. “And

always take the stairs instead of the elevator.”

Angelini offers this advice for partygoers: “It’s best not to

go to a party hungry. Eat sensibly before arriving. You’re sure

to find delectable food, but keep in mind that the main reason

you’re there is to spend time with others. Taste the sweets,

but don’t gorge. Moderation is the key.”

Angelini has also come up with a clever way to ensure

self-control when faced with holiday goodies. “I always plan a

vacation to the sun belt after the holidays,” he says. Knowing

that you’ll soon don a swimsuit can do wonders for the

“moderation theory” when holiday temptation hits.

Courtesy of ARAcontent

We welcome your comments or tips and of course your recipes.

1 comment:

  1. In the era of the 64-oz. soda, the 1,200-calorie burger, food companies now produce enough each day for every American to consume 3,800 calories per day as compared to the 2,350 needed for survival. Not only adults but kids are also consuming far more calories than they can possibly use.