Healthy Holiday Hints

by Judy Tillapaugh, Health/Wellness Coordinator

The holiday season is almost here. It is truly a special time for celebrations with family, friends, and coworkers. Yet temptations to break away from a fitness
routine and overindulge at the food tables are plentiful. Healthful intentions get skipped and the chance for extra weight, higher blood sugar, higher blood pressure, back
problems, or other problems increases.

This does not have to happen—we can keep the holidays healthy. Celebrations can be a great time without a great number of empty-calorie foods. The following hints might be helpful as you reach out for health-enhancing holiday habits.

• Healthy choices begin with healthy thoughts. As you prepare for holiday
  activities, think about what you can do to enjoy fitness and nutritious foods.
• Plan for physical fitness activities three to five times a week. Give yourself a break from entertaining, shopping, cooking, decorating, and cleaning and enjoy an activity like a peaceful holiday walk, jingle-bell
  jog, park hiking, or dancing to Christmas carols. Even if it is just 10
  minutes, any exercise has benefits, so enjoy!
• Plan simple menus. Offer an entree, side dish, vegetable, and fruit. The less there is to choose from, the less you’ll eat.
• Go light on alcoholic beverages. Limit to one to two servings if you choose to drink. Alcohol stimulates the appetite, impairs judgment, and can be hard on the liver.
• Serve beverages like club soda with a twist of lime, sparkling water, herbal teas, hot cocoa, and juices high in vitamin C.
• Decide before a party what you will eat and drink. Set limits and goals for yourself.
• Skip or go easy on extra sauces, toppings, dressings, dips, and desserts. Just one tablespoon of fat or one cookie has 100 calories. By limiting the extras you can prevent extra fat gain.
• Once you get your food, move away from the food tables so you are not tempted to do the “stand-pick-and-eat” scene.
• Be sure to do a lot of talking and listening at special occasions. The more
  you talk and listen, the less you will eat.
• The best presents do come in small packages. Pass on the gift of love with a smile, hug, hand shake, an open heart, or quality time.
• Have a Healthy New Year!

For health news you can use, check our new Health and Wellness Web site at www.ipfw.edu/health. Many resources are listed within the health/wellness directory. Are you hungry for answers to any health
questions? Click on “Ask the Don”!