Monthly Health Issue
December 2005
Avoid the Cold and Flu this Season!
With cold and flu season among us it is important to help stop the spread of germs that make you and others sick. Remember to wash hands with soap and water frequently or clean with alcohol-based cleaner. Carry hand sanitizer and tissues at all times. Cover your mouth and nose with a tissue when you cough or sneeze. Keep your resistance up by eating well, staying rested, avoiding unnecessary stress, and exercising regularly.
Tips for Holiday Eating
Moderation is the Key
Eat smaller portions of your favorite foods
At buffets and parties, don't waste calories on foods you don't enjoy eating. Instead eat your favorite foods.
Limit the amount of holiday treats in your home. If you do have treats available, store them out of sight until your guests arrive.
Ask yourself if you are really hungry. If not, try to pass up extra food.
Plan regular meals, get plenty of rest, and work in some exercise - you'll enjoy the holidays more if you're less tired and less stressed. Avoid skipping meals.
Use meal replacements (such as shakes) and portion controlled meals (low calorie frozen meals) on hectic shopping days.
Party-Time Strategies
If you are asked to bring a dish, prepare something lower in fat and calories.
Before leaving for the event, eat a healthy snack, such as fresh fruit or raw vegetables with low-fat dip, so you are not hungry when you arrive.
Decide the amount and types of foods you will eat before arriving at a social event.
Arrive late and socialize first before rushing to the food table.
Take a brisk walk before an event. If you feel good after exercising, you will be less interested in overeating.
Make a contract with yourself. For example, decide for each slick of pie you will do two laps around the block.
Wear a fitted outfit so that you can see and feel every indulgence.
Position yourself away from the food table so you aren't tempted to eat extra helpings.
Slow down your pace of eating. It takes 20 minutes for your stomach to signal the brain that you are full.
Limit alcohol as this can enhance your appetite.
Other Healthful Strategies
Don't forget to exercise! Burn up those extra calories from countless holiday parties.
On the days before and after the holiday, eat lighter and exercise more.
If you receive food gifts, donate them to charities or freeze them in small portions. If you freeze the food, you won't feel obligated to eat it right away.
Put holiday munchies away after the guests leave or better yet, send the guests home with the treats.
Create new family traditions. Turn the traditional cookie and candy making into an ornament-making get-together instead. Make a snowman instead of a gingerbread man.
If you are feeling the holiday blues, treat yourself to a non-food reward, such as starting a new craft or going to a movie.
If you overeat, don't give up your good eating and exercise habits. One day of overindulgence won't ruin your health forever.
Lost a few pounds to create a "buffer" before the special event.
