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How Much Weight Does the Average Person Gain During the Holiday Season? <ul><li>3 pounds </li></ul><ul><li>1 pound </li></...
How Much Weight Does the Average Person Gain During the Holiday Season? <ul><li>3 pounds </li></ul><ul><li>1 pound </li></...
Weight Gain During Holidays <ul><li>Researchers at the National Institute of Health decided to study 195 employees during ...
Adapted from Yanovski S Z et al, N Engl J Medicine March 23,2000;342:861-867   Weight Gain During Holidays
Weight Stayed On <ul><li>Between February or March and the next September or early October,   there was no significant add...
10 Strategies to Help You  Avoid Gaining Weight
1. Don’t Skip Breakfast <ul><li>Start your day with a healthy breakfast </li></ul><ul><li>Oatmeal, skim milk, and fruit ma...
2. Maintain Physical Activity <ul><li>Maintain physical activity and exercise </li></ul><ul><li>Shorter workouts are bette...
Exercise Ideas <ul><li>Add a walk to your holiday festivities </li></ul><ul><ul><li>Can walk before or after a meal </li><...
Exercise Ideas <ul><li>Here are calories burned in one hour: </li></ul><ul><li>Dancing 210 </li></ul><ul><li>Walking 290 <...
3. Eat Lighter at Home <ul><li>Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods ...
4. Keep the Right Ingredients on Hand <ul><li>Don’t keep higher-calorie, tempting foods in your house </li></ul><ul><li>St...
5. Eat More Fruits & Vegetables <ul><li>Increase your intake of fruits and vegetables </li></ul><ul><li>Take them with you...
Compare Calories: <ul><li>Broccoli 24 </li></ul><ul><li>Carrots 52 </li></ul><ul><li>Apple 81 </li></ul><ul><li>Pear 97 </...
6. Survive the Parties <ul><li>Eat a healthy meal before parties </li></ul><ul><li>Limit or omit alcohol </li></ul><ul><li...
7. Bring a Healthy Dish <ul><li>Bring a healthy dish to parties and get togethers </li></ul><ul><li>Ideas include: </li></...
Bean Dip with Baked Chips  • Fruit • Vegetable Platter Healthy Party Dishes
8. Bake Fewer Calories <ul><li>Bake smaller and fewer cookies </li></ul><ul><li>Form a cookie exchange so you get variety ...
9. Cook Lighter for the Holidays <ul><li>Omit butter, margarine and oil in cooking – use broth instead </li></ul><ul><li>D...
Lighten Your Meals! Use skim milk and seasonings for mashed potatoes
Lighten Your Meals! Use fruit juice to bake sweet potatoes instead of butter or brown sugar
Lighten Your Meals! Omit butter and margarine from  stuffing recipes and mixes
Lighten Your Meals! Use brown rice in place of white rice; flavor with herbs and veggies
Lighten Your Meals! Include plenty of vegetables
Lighten Your Meals! Include fresh fruit for dessert
Lighten Your Meals! Serve white turkey without the skin
Lighten Your Meals! Defat your gravy
Lighten Your Meals! Use skim milk, reduce the sugar  and use egg whites in place of eggs  in your pumpkin pie
10. Make Resolutions Now! <ul><li>Make your new year’s resolutions now and stick to them: </li></ul><ul><ul><li>Eat better...
 
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Healthy Holiday

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Healthy Holiday

  1. 2. How Much Weight Does the Average Person Gain During the Holiday Season? <ul><li>3 pounds </li></ul><ul><li>1 pound </li></ul><ul><li>5 pounds </li></ul><ul><li>7 pounds </li></ul>
  2. 3. How Much Weight Does the Average Person Gain During the Holiday Season? <ul><li>3 pounds </li></ul><ul><li>1 pound </li></ul><ul><li>5 pounds </li></ul><ul><li>7 pounds </li></ul>
  3. 4. Weight Gain During Holidays <ul><li>Researchers at the National Institute of Health decided to study 195 employees during the holiday season </li></ul><ul><li>They found that most people gained most of their weight between Thanksgiving and New Year’s Day </li></ul>
  4. 5. Adapted from Yanovski S Z et al, N Engl J Medicine March 23,2000;342:861-867 Weight Gain During Holidays
  5. 6. Weight Stayed On <ul><li>Between February or March and the next September or early October, there was no significant additional change in weight for the 165 participants who returned for follow-up </li></ul>
  6. 7. 10 Strategies to Help You Avoid Gaining Weight
  7. 8. 1. Don’t Skip Breakfast <ul><li>Start your day with a healthy breakfast </li></ul><ul><li>Oatmeal, skim milk, and fruit make the best start </li></ul><ul><li>Whole grain cereal is a better choice than baked goods such as bagels, Danish and croissants </li></ul>
  8. 9. 2. Maintain Physical Activity <ul><li>Maintain physical activity and exercise </li></ul><ul><li>Shorter workouts are better than no workouts </li></ul>
  9. 10. Exercise Ideas <ul><li>Add a walk to your holiday festivities </li></ul><ul><ul><li>Can walk before or after a meal </li></ul></ul><ul><ul><li>Great way to enjoy the lights and get moving </li></ul></ul><ul><li>Be creative – park far away, walk the mall, take the stairs, etc. </li></ul>
  10. 11. Exercise Ideas <ul><li>Here are calories burned in one hour: </li></ul><ul><li>Dancing 210 </li></ul><ul><li>Walking 290 </li></ul><ul><li>Low impact aerobics 362 </li></ul><ul><li>Aerobic dancing 500 </li></ul><ul><li>Running 10 minute mile 745 </li></ul>
  11. 12. 3. Eat Lighter at Home <ul><li>Eat lighter, more vegetarian meals at home to help make up for an increase in richer foods </li></ul><ul><li>Here are some ideas: </li></ul><ul><ul><li>Baked Potato & Salad </li></ul></ul><ul><ul><li>Soup & Salad </li></ul></ul><ul><ul><li>Vegetarian Burger </li></ul></ul><ul><ul><li>Vegetarian Chili </li></ul></ul>
  12. 13. 4. Keep the Right Ingredients on Hand <ul><li>Don’t keep higher-calorie, tempting foods in your house </li></ul><ul><li>Stock your kitchen with easy to prepare items that are based on whole grains, vegetables and beans </li></ul><ul><li>Meals will be faster and healthier </li></ul>
  13. 14. 5. Eat More Fruits & Vegetables <ul><li>Increase your intake of fruits and vegetables </li></ul><ul><li>Take them with you for snacking on the run: </li></ul><ul><ul><li>Apples </li></ul></ul><ul><ul><li>Carrots </li></ul></ul><ul><ul><li>Pears </li></ul></ul><ul><ul><li>Broccoli </li></ul></ul>
  14. 15. Compare Calories: <ul><li>Broccoli 24 </li></ul><ul><li>Carrots 52 </li></ul><ul><li>Apple 81 </li></ul><ul><li>Pear 97 </li></ul><ul><li>Banana 108 </li></ul><ul><li>Pretzel 214 </li></ul><ul><li>Cookie 260 </li></ul><ul><li>Muffin 340 </li></ul><ul><li>French fries 350 </li></ul><ul><li>Cinnamon bun 370 </li></ul>Mall/fast food snacks are significantly higher in calories than fruits and vegetables Per one-ounce serving:
  15. 16. 6. Survive the Parties <ul><li>Eat a healthy meal before parties </li></ul><ul><li>Limit or omit alcohol </li></ul><ul><li>Limit or avoid rich or calorie-dense foods such as desserts, nuts and fatty meats or appetizers </li></ul><ul><li>Focus on conversation </li></ul>
  16. 17. 7. Bring a Healthy Dish <ul><li>Bring a healthy dish to parties and get togethers </li></ul><ul><li>Ideas include: </li></ul><ul><ul><li>Tossed salad with fat-free dressing </li></ul></ul><ul><ul><li>Vegetarian chili </li></ul></ul><ul><ul><li>Fruit salad </li></ul></ul><ul><ul><li>Raw veggie platter </li></ul></ul><ul><ul><li>Veggie side dish </li></ul></ul>
  17. 18. Bean Dip with Baked Chips • Fruit • Vegetable Platter Healthy Party Dishes
  18. 19. 8. Bake Fewer Calories <ul><li>Bake smaller and fewer cookies </li></ul><ul><li>Form a cookie exchange so you get variety without baking it </li></ul><ul><li>Bake or make crafty inedible items instead of cookies </li></ul><ul><li>Or omit baking this year and exercise instead! </li></ul>
  19. 20. 9. Cook Lighter for the Holidays <ul><li>Omit butter, margarine and oil in cooking – use broth instead </li></ul><ul><li>Defat gravy </li></ul><ul><li>Increase vegetable dishes </li></ul><ul><li>Serve light turkey without skin </li></ul><ul><li>Include fruit with dessert </li></ul><ul><li>Use fat-free dairy products </li></ul>
  20. 21. Lighten Your Meals! Use skim milk and seasonings for mashed potatoes
  21. 22. Lighten Your Meals! Use fruit juice to bake sweet potatoes instead of butter or brown sugar
  22. 23. Lighten Your Meals! Omit butter and margarine from stuffing recipes and mixes
  23. 24. Lighten Your Meals! Use brown rice in place of white rice; flavor with herbs and veggies
  24. 25. Lighten Your Meals! Include plenty of vegetables
  25. 26. Lighten Your Meals! Include fresh fruit for dessert
  26. 27. Lighten Your Meals! Serve white turkey without the skin
  27. 28. Lighten Your Meals! Defat your gravy
  28. 29. Lighten Your Meals! Use skim milk, reduce the sugar and use egg whites in place of eggs in your pumpkin pie
  29. 30. 10. Make Resolutions Now! <ul><li>Make your new year’s resolutions now and stick to them: </li></ul><ul><ul><li>Eat better or eat out less often </li></ul></ul><ul><ul><li>Exercise more </li></ul></ul><ul><ul><li>Less or no alcohol </li></ul></ul><ul><ul><li>Fewer foods with sugar </li></ul></ul><ul><ul><li>More fruits and vegetables </li></ul></ul>

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