December 11, 2009
Healthy living during the holidays
Editor’s note: The following information was submitted for publication by St. Mary’s Medical Center in Evansville.
Just like any time of year, you should stay active during the holidays to lead a healthful life. Here are some ideas for cold weather activities:
- Build a snowman
- Shovel your walk or drive
- Rake leaves.
- Bundle up and take a brisk walk at the park — the winter scenery is different and serene
- Be a “mall walker”
- Hang holiday lights or help a neighbor or family member hang their lights
- Decorate your house
- Do some winter cleaning in your house in preparation for a spring yard sale
- Play with your kids or grandkids outside
Altering the contents of a recipe does not mean compromising the taste. Try some simple substitutions in recipes to make them less calorie dense and healthy:
- Try butter spray or mist of olive oil instead of oil or tub margarine
- Try two egg whites in place of one whole egg in recipes
- Try three tablespoons cocoa powder and one tablespoon oil in place of baking chocolate
- Top casseroles with almonds instead of fried onions
- Try nonfat yogurt, fat-free sour cream, or extra soft tofu in place of sour cream and mayonnaise for dips and sauces
- Try reduced fat or fat free versions for cream cheeses, salad dressing and mayonnaise
In addition:
- Enjoy all foods available. Remember to follow guidelines for the diet phase/and individual intolerances you may have
- Avoid alcohol — it adds unneeded calories
- Don’t be afraid to ask how something was cooked, or about a recipe or ingredient list to see if you can eat it
- Take a walk after a meal — this helps with digestion.
The number one rule for holiday eating: DO NOT FEEL GUILTY.
One or two days out of 365 will not “ruin it all.” Do not give up. Healthful eating and weight loss/weight maintenance is a lifelong change and is not dependent on one or two weeks of the year. Be aware of how often you will be attending parties or get-togethers and plan ahead as appropriate.
Give away or get rid of left-over food if you think it will be a temptation. Have fun, plan ahead and enjoy your family and friends. Focus on the positive, non-food aspects of the holiday season.
(Related: Programs available for weight loss)