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Straight
Track #188
How To Enjoy The Holidays (& Not Gain
Weight!)
Hoey & Farina
info@hoeyfarina.com
1-888-425-1212 Good health is something we all wish for our family, our friends and ourselves. The late Dillon Hoey was a strong advocate for a healthy lifestyle. Prior to his passing earlier this year, Dillon identified the following article to share with Straight Track readers as part of our occasional series of health-related articles. The article is from an organization that Dillon had great respect for -- The Pritikin Longevity Center in
Aventure, Florida (www.pritikin.com). The article is from the December, 2002, edition of
"Healthy Living Made Easier", a Pritikin publication. We hope you find the information useful -- especially around this time of year! HOW TO ENJOY THE HOLIDAYS (AND NOT GAIN WEIGHT) Here we go again. This holiday season, like all holiday seasons,
we'll all be tempted (repeatedly!) with foods from decadent times past – eggnog and eclairs, meat and mince pies. Each year, the average American gains five pounds between Thanksgiving and the New Year.
"We all know how hard it is to lose five pounds, so why sabotage a whole year of healthy living over the next few weeks? Believe it or not, it is possible to enjoy the holiday parties and not gain a
pound," encourages Jeff Novick, Nutrition Director at the Pritikin Longevity Center.
Here are 10 tried-and-true tips from the doctors and dieticians at the Pritikin Center:
1. Don't Give Up Hours of Joy for Ten Minutes of Binging.
"Did you ever notice that you can't feel stuffed and vivacious at the same
time?" asks Dr. Steven Masley, Medical Director at the Pritikin Center. After prime rib, a baked potato dripping with sour cream, and pecan pie a la mode,
"you'd be hard pressed to get out of your chair, let alone have fun with family or guests. If you hope to read a book to the children, dance, or go caroling with the family, well, forget
it!"
The fact is: The pleasure of a high-fat, high-caloric meal is short-lived.
It's meager pickings compared to the hours and hours of joy you'll get from feeling alert and fantastic, from being involved in every magical moment – every hug, every smile – of the holiday season.
2. Don't Leave The House Without Snacks.
"I've talked with several Alumni who've fallen off [a low-fat exercise program] during the holidays, and invariably the mistake that sends them reeling off course is a day or two without
snacks," says Dr. Jay Kenney, Nutrition Reseach Specialist at the Pritikin Longevity Center. Without snacks comes hunger, those frenzied
"gotta eat" cravings that send you right over to the sausage hors d'oeuvres and liver pate.
So no matter how harried or hassled your day, bring healthy snacks with you – apples, easy-to-peel tangerines, bananas, celery, carrots, a cup of yogurt.
3. Eat Something Before You Go To The Party.
"You know what foods you need to stay away from. Well, those foods are a lot harder to resist when
you're starving and your blood sugar is low," points out dietician Jeff Novick.
Keep your appetite at bay. About an hour before the holiday dinner, eat some fresh fruit, fresh veggies, a cup of vegetable soup, or a salad. Assures Jeff,
"Watch your will power soar while your waistline stays in place."
4. Be A Good Guest (It's Good For You!).
Call your host and say, "I'd love to bring something. What are you planning on
serving?"
If you discover that one of the dishes is particularly unhealthy (or tempting), offer to bring your own version. Sweet potatoes, for example, can be real killers – full of butter, syrup, and marshmallows. But [low-fat]-style,
they're perfectly fine, and for most people, absolutely delicious.
Just bake the yams in foil at 400 degrees until their syrupy juices starts to seep out, about 45 to 60 minutes. Then, if you want, peel and layer them with pineapple and a little cinnamon.
If the appetizers are prosciutto and other artery-sludging disasters, ask if you might bring an additional hors
d'oeuvre, maybe a big, gorgeous platter of multi-colored vegetables with a delicious nonfat dip. (You can bet other guests will be happy you did.)
5. Make Your First Course (Heck, Even Your Second Course) Foods That Are Low in Calorie Density.
A huge green salad, a plate of fresh fruit, and a side of roasted vegetables add up to a lot of food, but not a kit if calories. If you fill up on foods that are low in calorie density,
you're far less likely to overindulge on pound-producing, calorie-dense foods.
6. Dine Like The French.
Explains Dr. Masley: "The French and many other Europeans remain slim and satisfied by eating leisurely meals with such smaller servings than we typically eat in the United
States." Remember: It takes 20 minutes to feel full from eating. So if you make your meal last – by talking, laughing, chewing your food thoroughly, and putting down your fork between bites –
you'll give your brain a chance to send out "I'm full" signals. That way,
you're less inclined to overeat.
But don't sit at the table too long. After an hour of continuous eating, explains Jeff Novick, the body produces a second hit of insulin.
"You can avoid that second hit – and the subsequent fat storage it triggers – if you finish within an hour of starting. If you see something you like that you forgot to eat within the hour,
that's fine. Just save it for tomorrow."
7. Don't Plant Yourself In Front of The Buffet Table.
Who needs it? Settle down elsewhere, facing other pressures. Is there an old friend in the crowd who always has a good joke and a warm memory to share? Is the band playing one of your favorite tunes? Grab a partner and go – far, far away from the buffet.
You'll have a much better time, and you'll like yourself a lot more come morning.
8. Remember: It's All About Progress, Not Perfection
If after dancing and tree trimming, you find yourself right back at the buffet table, a biscotti in one hand and peanut brittle in the other,
don't beat yourself up. "A ‘taste' of something doesn't mean you've
‘sinned' and definitely doesn't mean ‘What the heck, I might as well eat the whole
thing," says Jeff.
There's a lot of area between a carrot stick and the whole chocolate cake. If you
can't stay away from problem foods all of the time, try to steer clear of them most of the time. A cookie every now and then is a lot better than cookies, pie, and cake every night.
9. Whatever You Do, Keep Burning Those Calories.
Exercise is especially critical during this time of larger-than-usual meals.
"If you tend to gain weight between Thanksgiving and New Year's Day, I strongly suggest that during these weeks you increase your activity
level," encourages Dr. Masley. "In addition to your regular exercise schedule, plan activities like walks, hikes, ski trips, bicycle rides, and dances with family and friends. The extra calorie-burning can really help control your
weight."
10. Start 2004 On The Right Foot.
Start fresh on January 1. Get right back on track.
Every New Year's morning for the past 18 years, Jeff Novick gets up and celebrates by heading out for his first morning jog/run of the new year.
"This year, I invite all of you to join me in this ceremony in your own way. Whether
it's a morning run or walk, plan to start 2004 with a healthy physical
activity."
Let's all make 2004 our healthiest and happiest year yet!
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