How to Avoid Holiday Weight Gain

It's almost that time of year again... the start of the holiday feast! While there are so many choices to select at the dinner table, by following a few simple tips, you can eat your feast without worrying about your weight.

1. If you would like to sample everything, set limits. Try using a smaller dinner plate (or even a salad plate) and try not to go back for a second helping.

2. Only 1 roll please. If you must have a roll to build those turkey or ham rolls, limit yourself to one. This is especially important if you are also eating potatoes or pasta as one of your sides.

3. Take advantage of the cooler weather and take a stroll! Many people should be putting up their holiday lights and an evening walk it a great time to take in the sights while getting in a brisk walk.

Stay tuned for more healthy living tips.

Preventing Illness

As the weather changes, many people will become ill this season, however preventative measures can be taken to reduce illness. First, make sure you wash your hands and wash them frequently. Also, remember to keep all cooking surfaces clean and free of contamination. Keeping a waterless hand sanitizer with you is a good idea, as well as anti-viral tissues. People at higher risk (elderly, healthcare workers, teachers) should consider having an annual flu shot. Elderly people should also ask their doctor if a pneumonia shot is right for them. Should someone in your household become ill, offer the tissues and dispose of them promptly. Make sure everyone properly sanitizes their hands after all contact, both direct and indirect. Serve meals on foam plates, use plastic cutlery, and disposable cups. Finally, make sure all areas of the restroom and bedroom are sanitized at least once a day. For more healthy living tips, please check back soon.

Healthy Body, Healthy Home

With colder weather fast approaching, many people are going to be spending a lot of their time indoors. Now is a perfect time to inspect your home for common household pests and eliminate them, as your body will thank you. Inspect your home for dust and mold. Both of these can cause allergies, respiratory illnesses, and also be toxic to your pets. Here are a few areas to look at:

dust - blinds, ceiling fans, on top of appliances, ceilings (popcorn), television and computer screens, on top of lightbulbs, and on all displays/shelves
mold - on floors, above baseboards, behind appliances, in all areas of a bathroom, laundry room, water heater, garage, window sills, wood between window and wall

While you may not have this problem, now is a good time to give your home a check-up, before it makes you sick, and you will be the one needing a check-up. For more healthy living tips, look for my next post.

Educate Yourself..... Save a Life

Today, I want to talk about life saving skills. When was the last time you took a CPR or First Aid class? Did you know that once you get your initial certification; you need to take a refresher class every two years? While you may not think a lot has changed, CPR classes are now instructing people in the proper use of AED's (Automated External Defibrillators) due to their increased availibility. There are other updates that occur, especially in the area of the ratio of compressions to the ratio of breaths. As new guidelines are promoted, skills must be modified in order to keep up with these guidelines, and they do change. The instruction I received in 1993 (my first class) has changed from the instruction I took in 2005. Should there be a non-credit CPR or lifesaving skills class at your local community college, register for it. Save your paid invoice, as you may be able to claim the Lifetime Learning Credit on your taxes, depending on your annual income. See, not only will be practicing a much needed skill in today's world, but you may end up getting reimbursed for it. Stay tuned for more healthy living tips.

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Eat More... Weigh Less

I know many people are familiar with the "eat more, weigh less" phrase, but how can that be applied to our daily lives? First, caloric intake must be considered. Most adults require between 1800-2000 calories a day, depending on their activity levels. When considering healthy eating choices, a person can actually consume a great quantity in that amount. A typical fast-food order can actually be 1800 calories and would consist of 2 cheeseburgers, 1 small fry, and a small milkshake. On the other hand, 1 Healthy Choice or Lean Cuisine meal has less calories than the cheeseburger itself. If you are determined to still have a fast-food type of meal, cook your own burgers at home. Try a soy-based or turkey patty and look for a reduced fat cheese. Incorporate a wheat or grain-based bun and load up your burger with veggies. With time constraints, I realize that this is not a possible option everyday, but then again, who said we were supposed to eat burgers everyday? And if you truly feel the need to, you can always cook ahead of time, freeze, and reheat. Stay tuned for more healthy living tips.

Bye-Bye Caffeine

While we have been told for years that caffeine is not the best substance to allow into our body, recent studies prove it can be detrimental to women’s health, especially those at risk for developing osteoporosis. So what is a person to do, give up colas and tea? No, because there are many healthy alternatives for beverage choices. First, consider decaffeinated beverages. Even better, instead of reaching for that decaf cola or cup of coffee, consider trying a cup of herbal or green tea. There are many flavors to enjoy, and most taste just as good chilled as they do served warm. Next, try incorporating some calcium into your routine by consuming more milk and calcium-enhanced beverages such as fortified orange juice. Not only will your diet receive some much needed daily calcium, but calcium actually is recommended by dentists too. There are many other beverages that are caffeine free, but be sure to check the sugar content before you purchase something. Beverages high in sugar tend to add unnecessary calories to your daily caloric intake, and help glucose levels rise beyond recommended levels. When in doubt, consult your doctor or nutritionist, and stay tuned for more healthy living options.