December 2009 “Maintain, Don’t Gain”

Q. My husband thinks its okay to ignore diet guidelines during the holidays since the “experts” were wrong and we don’t actually gain that much over the holiday season. I think he’s wrong. Who is right?

A. You are correct – but there is some truth is what your husband has to say. Read on….
First, the good news—on average we gain 1 to 3 pounds during the holiday season, not the 5-7 pounds previously reported. The bad news is that we tend to keep that weight and then 1-3 pounds becomes 2-6 pounds next year, 3-9 pounds the year after, and so on. Compound that holiday weight with the fact that we gain an average of 0.5 to 1 lb per year throughout adulthood, and the pounds really start to add up!

Here are a few strategies to keep your weight steady without becoming a calorie-obsessed fanatic this holiday season:

1. Be realistic.
Just as trying to lose weight during the holidays may be unrealistic, so are many other expectations we set for ourselves during this time of year. Give yourself a break and know that whatever you do is more than “good enough.”

2. Set boundaries.
Healthy boundaries are key to balance and moderation. Setting boundaries on shopping, spending, eating and drinking can help you avoid some of the stressors of the season.

3. Move your body… every day.
During the holidays, daily physical activity is especially important for weight management and stress management. In fact, research shows that people who slightly increase their physical activity between Thanksgiving and New Year’s Day are more successful in maintaining their weight.

4. Eat small and regular meals.
Skipping meals to save calories may sound like a good idea. However, research has proven time and time again that meal skipping is a poor strategy for weight management. Eating smaller, regularly timed meals will keep you feeling light and energized.

5. Take a break.
Give yourself the gift of down-time for at least 15 minutes each day. Read a book, take a bath, have a cup of tea, practice deep breathing, or simply close your eyes and rest. Slowing yourself down will slow everything down.

6. Drink water.
Staying hydrated is essential to maintaining a high level of energy. Beat your energy slumps with a tall glass of ice water or a sparkling soda water with a twist.

7. Sleep.
With shopping trips, school plays and work parties, the holidays are a ticket to sleep deprivation. The National Sleep Foundation reminds us that adequate sleep, at least seven hours per night, will make the holidays merrier for everyone in your family.

8. Savor your food.
Parties, celebrations and fantastic food are hallmarks of the season. While it’s not necessary to be overly concerned about calories and fat, taking time to truly savor your favorite foods will result in more enjoyment and fewer calories. There are many opportunities to eat during the holiday season. Make them worthwhile.

9. Laugh often.
Humor is emotional medicine. In an instant, a bout of laughter will improve your mood, boost your immune system and reduce your blood pressure, among other benefits. Laughter is a key ingredient to balance, enjoyment and good health.

10. Seek support.
Create a network of people you can turn to when you need support. If you find yourself feeling excessively stressed, overwhelmed or blue, seek support from your employee assistance program or a local mental health professional.

Content adapted from: BCBS – Community College of Allegheny County, ccac.edu

Recipes to lighten up your holidays:

Apple Cheddar Turkey Panini

Makes 4 servings.

2 Michigan Apples, thinly sliced

8 slices Meijer 100% whole wheat bread

2 T. Meijer honey mustard

4 slices (approx. 4 oz.) Kraft 2% milk sharp cheddar cheese

8 thin slices Markets of Meijer deli roasted turkey (or use your leftover turkey)

Preheat the panini press or George Foreman grill. Spread the honey mustard evenly over each slice of bread. Layer apple slices, cheese and turkey over 4 slices of the bread. Top each with the remaining bread slices.

Lightly coat the press or grill with vegetable cooking spray. Grill each sandwich for approx. 3 to 5 minutes or until bread is golden brown and cheese has melted. Remove from pan and cut in half.

Adapted from Michiganapples.com.

Fabulous Turkey Chili

Serves: 6, Prep. Time: 15 Minutes

1 Green bell Pepper, diced

1/2 Cup diced white onion

1 lb. Lean ground turkey

Go to www.meijerhealthyliving.com for more great recipes.