I think that we have all had those moments when you have woke up, or saw a picture of yourself, and have thought - is that really me? I had that "aha" moment last spring. I knew that it was important for me to get serious about being a healthy human being for both my family and myself. I also knew that I needed help and accountability if I was going to lose weight. I was so scared! I made an appointment with a Lifestyle Consultant and that was all it took. The information and knowledge that Donna had was amazing . I knew that I was ready and that they were there to help me be successful. When I decided that 50 pounds was my goal, I left and though to myself - Are you crazy? That will never happen!. I have never been a healthy grocery shopper so the grocery list itself was pretty frightening. After three hours in a grocery store, I had my first week of groceries.
As the weeks turned in to months, everything got easier, and I would just take five pounds at a time. The small goals that I made for myself was the key to my success, along with all of the great information and encouragement that each and every Lifestyle Consultant gave to me. Encouragement was given to me when I was feeling frustrated because I didn't lose any weight for three weeks - we brainstormed together to see what was happening. I made the changes I needed to by ramping up my exercise program and changing what I was eating and sure enough, I was a few steps closer to my lifestyle change.
I sit and write this six months later, 55 pounds lighter, and all I can say is Thank You! In my 42 years I have never felt so healthy. I have truly learned that it is not about how much you weigh, but about being a healthy you and being comfortable with who you are. I know that I couldn't have done it without the Healthy Inspirations Program; encouragement and knowledge from each of the Lifestyle Consultants; and of course my family.
Lois K. of Grants Pass, OR
Thursday, January 10, 2008
France Best, US Worst in Preventable Death Ranking
France, Japan and Australia rated best and the United States worst in new rankings focusing on preventable deaths due to treatable conditions in 19 leading industrialized nations, researchers said on Tuesday.
If the U.S. health care system performed as well as those of those top three countries, there would be 101,000 fewer deaths in the United States per year, according to researchers writing in the journal Health Affairs.
Researchers Ellen Nolte and Martin McKee of the London School of Hygiene and Tropical Medicine tracked deaths that they deemed could have been prevented by access to timely and effective health care, and ranked nations on how they did.
They called such deaths an important way to gauge the performance of a country's health care system.
Nolte said the large number of Americans who lack any type of health insurance -- about 47 million people in a country of about 300 million, according to U.S. government estimates -- probably was a key factor in the poor showing of the United States compared to other industrialized nations in the study.
"I wouldn't say it (the last-place ranking) is a condemnation, because I think health care in the U.S. is pretty good if you have access. But if you don't, I think that's the main problem, isn't it?" Nolte said in a telephone interview.
In establishing their rankings, the researchers considered deaths before age 75 from numerous causes, including heart disease, stroke, certain cancers, diabetes, certain bacterial infections and complications of common surgical procedures.Such deaths accounted for 23 percent of overall deaths in men and 32 percent of deaths in women, the researchers said.
France did best -- with 64.8 deaths deemed preventable by timely and effective health care per 100,000 people, in the study period of 2002 and 2003. Japan had 71.2 and Australia had 71.3 such deaths per 100,000 people. The United States had 109.7 such deaths per 100,000 people, the researchers said.
After the top three, Spain was fourth best, followed in order by Italy, Canada, Norway, the Netherlands, Sweden, Greece, Austria, Germany, Finland, New Zealand, Denmark, Britain, Ireland and Portugal, with the United States last.
If the U.S. health care system performed as well as those of those top three countries, there would be 101,000 fewer deaths in the United States per year, according to researchers writing in the journal Health Affairs.
Researchers Ellen Nolte and Martin McKee of the London School of Hygiene and Tropical Medicine tracked deaths that they deemed could have been prevented by access to timely and effective health care, and ranked nations on how they did.
They called such deaths an important way to gauge the performance of a country's health care system.
Nolte said the large number of Americans who lack any type of health insurance -- about 47 million people in a country of about 300 million, according to U.S. government estimates -- probably was a key factor in the poor showing of the United States compared to other industrialized nations in the study.
"I wouldn't say it (the last-place ranking) is a condemnation, because I think health care in the U.S. is pretty good if you have access. But if you don't, I think that's the main problem, isn't it?" Nolte said in a telephone interview.
In establishing their rankings, the researchers considered deaths before age 75 from numerous causes, including heart disease, stroke, certain cancers, diabetes, certain bacterial infections and complications of common surgical procedures.Such deaths accounted for 23 percent of overall deaths in men and 32 percent of deaths in women, the researchers said.
France did best -- with 64.8 deaths deemed preventable by timely and effective health care per 100,000 people, in the study period of 2002 and 2003. Japan had 71.2 and Australia had 71.3 such deaths per 100,000 people. The United States had 109.7 such deaths per 100,000 people, the researchers said.
After the top three, Spain was fourth best, followed in order by Italy, Canada, Norway, the Netherlands, Sweden, Greece, Austria, Germany, Finland, New Zealand, Denmark, Britain, Ireland and Portugal, with the United States last.
Monday, January 7, 2008
Mayor Challenges City to Lose 1 Million Pounds
Mick Cornett, mayor of Oklahoma City, proposed one very challenging and unusual New Year’s resolution to the city: take a collective stand against obesity and lose 1 million pounds.
Inspired partly by his own wish to lose weight, Mick Cornett transformed a personal struggle into an urban crusade against obesity. Oklahoma City stands as one of the fattest cities in the United States.
The mayor said people need to acknowledge that they do not follow a healthy lifestyle and that exercise and a better-balanced and healthy diet, coupled with self-discipline, are necessary.
If the mayor of Grants Pass challenged us with a New Year's resolution to lose weight, would we take our health more seriously?
Check out the city's weight loss website by clicking the icon below.
Inspired partly by his own wish to lose weight, Mick Cornett transformed a personal struggle into an urban crusade against obesity. Oklahoma City stands as one of the fattest cities in the United States.
The mayor said people need to acknowledge that they do not follow a healthy lifestyle and that exercise and a better-balanced and healthy diet, coupled with self-discipline, are necessary.
If the mayor of Grants Pass challenged us with a New Year's resolution to lose weight, would we take our health more seriously?
Check out the city's weight loss website by clicking the icon below.
Thursday, January 3, 2008
Congratulations, Dawn!
Dawn started her Healthy Inspirations program in August of 2007 after her blood sugars tested at 106, which is in the pre - diabetic range. Her father has adult onset diabetes and Dawn did not want to get diabetes as well. This week, after 4 1/2 months on her Healthy Inspirations program, Dawn had her blood work done again. "I thought this (program) would help (my blood sugars) - I had lost weight (34 pounds), but I told myself not to be disappointed." When Dawn's blood sugar results came back at 84, (normal range is 60-100) she was thrilled! Dawn says that bringing her blood sugars into the normal range is even more exciting to her than the weight she lost! Way to go, Dawn!
Wednesday, January 2, 2008
How to set realistic goals for weight-loss
The Seattle Times has an interesting article about setting realistic weight-loss goals. Give it a quick read. It is worth the review. Click here to read the article.
Happy New Year Healthy Inspirations members!
Happy New Year Healthy Inspirations members!
Monday, December 31, 2007
As You Try To Find A Weight Loss Plan For 2008, Here's What You Need To Know
People who want to lose weight in 2008 but can't decide which weight-loss plan to follow may want to ask their health care provider about the American Diabetes Association's (ADA) new Clinical Practice Recommendations, issued today.
The revised Recommendations, which help health care providers treat people with diabetes or at risk for diabetes using the most current evidence available, include a revision in the nutrition section indicating that diets restricting carbohydrates or fat calorie intake are equally effective for reducing weight in the short term (up to one year).
But far more important than which diet you choose is whether you can stick to it! The ADA also cites scientific evidence showing that how well a person adheres to a diet is one of the biggest determinants in whether they'll succeed in losing weight.
Set Your Goals
Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.
-- Identify a support system, family, friends or co-workers, who will support your weight loss efforts.
-- Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals.
-- Be ready to gradually change your food habits (and perhaps your family's food habits) for good. Say good bye to some of your unhealthy habits and food choices.
-- Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day?
"The risks of overweight and obesity are well known. We recognize that people are looking for realistic ways to lose weight," said Ann Albright, PhD, RD, President, Health Care and Education, American Diabetes Association. "The evidence is clear that both low-carbohydrate and low-fat calorie restricted diets result in similar weight loss at one year. Short-term weight loss is beneficial, but what is most important for health is keeping the weight off long-term," said Albright. "We also want to continue to emphasize the importance of regular physical activity, both to aid in maintenance of weight loss, and also for the positive health gains associated with exercise that are independent of weight loss."
Monitor Your Health
The ADA also caution people with diabetes to carefully monitor their health when following restrictive weight-loss plans. People following low-carb diets may replace calories from carbohydrate with fat or protein. That makes it even more important for them to monitor their lipid profiles (blood fats, including cholesterol and triglycerides). High protein diets may also worsen kidney problems. So people who have kidney disease should consult a physician about the appropriate amount of protein for them to consume and also be sure to carefully monitor their kidney functions.
Being overweight or obese and inactive are major contributing factors to the onset of type 2 diabetes. Overweight and obesity also complicate the treatment of diabetes (both type 1 and type 2) and can contribute to the development of other health problems, such as heart disease and cancer. In the United States, rates of type 2 diabetes in adults and children have risen dramatically in recent years, along with the national epidemic of obesity.
For more information about the ADA's 2008 Clinical Practice Recommendations, which are published as a supplement to the January issue of Diabetes Care, please visit http://www.diabetes.org. Diabetes Care, published by the American Diabetes Association, is the leading peer-reviewed journal of clinical research into the nation's fifth leading cause of death by disease. Diabetes also is a leading cause of heart disease and stroke, as well as the leading cause of adult blindness, kidney failure, and non-traumatic amputations.
About the ADA
The American Diabetes Association is the nation's premier voluntary health organization supporting diabetes research, information and advocacy. Founded in 1940, the Association has offices in every region of the country, providing services to hundreds of communities. The Association's commitment to research is reflected through its scientific meetings; education and provider recognition programs; and its Research Foundation and Nationwide Research Program, which fund breakthrough studies looking into the cure, prevention, and treatment of diabetes and its complications. For more information, visit http://www.diabetes.org or call 800-DIABETES
The revised Recommendations, which help health care providers treat people with diabetes or at risk for diabetes using the most current evidence available, include a revision in the nutrition section indicating that diets restricting carbohydrates or fat calorie intake are equally effective for reducing weight in the short term (up to one year).
But far more important than which diet you choose is whether you can stick to it! The ADA also cites scientific evidence showing that how well a person adheres to a diet is one of the biggest determinants in whether they'll succeed in losing weight.
Set Your Goals
Set a realistic weight loss goal. Think about losing 5, 10 or 15 pounds. One of your goals should be to lose a few pounds and be able to keep it off for a long time. Here are some tips to help you make goals.
-- Identify a support system, family, friends or co-workers, who will support your weight loss efforts.
-- Do a self-check on what and when you eat. Keep honest food records for about a week. Write down everything you eat or drink. Use these records to set a few food goals.
-- Be ready to gradually change your food habits (and perhaps your family's food habits) for good. Say good bye to some of your unhealthy habits and food choices.
-- Do a physical activity self-check. How much exercise do you get? How can you work more of it into your day?
"The risks of overweight and obesity are well known. We recognize that people are looking for realistic ways to lose weight," said Ann Albright, PhD, RD, President, Health Care and Education, American Diabetes Association. "The evidence is clear that both low-carbohydrate and low-fat calorie restricted diets result in similar weight loss at one year. Short-term weight loss is beneficial, but what is most important for health is keeping the weight off long-term," said Albright. "We also want to continue to emphasize the importance of regular physical activity, both to aid in maintenance of weight loss, and also for the positive health gains associated with exercise that are independent of weight loss."
Monitor Your Health
The ADA also caution people with diabetes to carefully monitor their health when following restrictive weight-loss plans. People following low-carb diets may replace calories from carbohydrate with fat or protein. That makes it even more important for them to monitor their lipid profiles (blood fats, including cholesterol and triglycerides). High protein diets may also worsen kidney problems. So people who have kidney disease should consult a physician about the appropriate amount of protein for them to consume and also be sure to carefully monitor their kidney functions.
Being overweight or obese and inactive are major contributing factors to the onset of type 2 diabetes. Overweight and obesity also complicate the treatment of diabetes (both type 1 and type 2) and can contribute to the development of other health problems, such as heart disease and cancer. In the United States, rates of type 2 diabetes in adults and children have risen dramatically in recent years, along with the national epidemic of obesity.
For more information about the ADA's 2008 Clinical Practice Recommendations, which are published as a supplement to the January issue of Diabetes Care, please visit http://www.diabetes.org. Diabetes Care, published by the American Diabetes Association, is the leading peer-reviewed journal of clinical research into the nation's fifth leading cause of death by disease. Diabetes also is a leading cause of heart disease and stroke, as well as the leading cause of adult blindness, kidney failure, and non-traumatic amputations.
About the ADA
The American Diabetes Association is the nation's premier voluntary health organization supporting diabetes research, information and advocacy. Founded in 1940, the Association has offices in every region of the country, providing services to hundreds of communities. The Association's commitment to research is reflected through its scientific meetings; education and provider recognition programs; and its Research Foundation and Nationwide Research Program, which fund breakthrough studies looking into the cure, prevention, and treatment of diabetes and its complications. For more information, visit http://www.diabetes.org or call 800-DIABETES
Friday, December 28, 2007
Parents Don't Realize Kids Are Fat
The Associated Press reports that a startling number of parents may be in denial about their youngsters' weight.
A survey found that many Americans whose children are obese do not see them that way.
That is worrisome because obese children run the risk of diabetes, high blood pressure, cholesterol problems and other ailments more commonly found in adults. And overweight children are likely to grow up to be overweight adults.
"It suggests to me that parents of younger kids believe that their children will grow out of their obesity, or something will change at older ages," said Dr. Matthew M. Davis, a University of Michigan professor of pediatrics and internal medicine who led the study, released earlier this month.
"When I see a child that is obese at these younger ages, I take that as a sign of ways nutrition can be improved, a child's activity level can be improved."
Among parents with an obese, or extremely overweight, child ages 6 to 11, 43 percent said their child was "about the right weight," 37 percent responded "slightly overweight," and 13 percent said "very overweight." Others said "slightly underweight."
For those with an obese child ages 12 to 17, the survey found more awareness that weight was a problem. Fifty-six percent said their child was "slightly overweight," 31 percent responded "very overweight," 11 percent said "about the right weight" and others said "slightly underweight."
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, said obesity in children isn't as easy to identify as in adults. "Plus, because of the social stigma, it's not something that parents are willing to admit to readily," Rao said.
The survey of 2,060 adults, conducted over the summer by Internet research firm Knowledge Networks, collected height and weight measurements on the children from their parents, then used that to calculate body mass index.
When a child's BMI was higher than the 95th percentile for children who are the same age and gender, the child was considered obese.
Based on what the parents reported, 15 percent of the children ages 6 to 11, and 10 percent of the children ages 12 to 17, were obese.
The Michigan researchers said that, too, suggests parents underestimate their children's weight. National estimates indicate about 17 percent of U.S. children are obese under the standard used by the researchers.
Dr. Reginald Washington, a member of the American Academy of Pediatrics and part of the AAP's committee on childhood obesity, noted that in about half of cases where a child is obese, one or both parents are overweight, too _ and parents can take a pediatrician's concerns as a personal affront.
Experts said doctors need to help parents better understand the health risks of childhood obesity.
"Obesity isn't just something that affects the clothes that you buy or how you are perceived by your friends and your schoolmates," Davis said. "It is something that can have health effects, not only in adulthood but in childhood."
A survey found that many Americans whose children are obese do not see them that way.
That is worrisome because obese children run the risk of diabetes, high blood pressure, cholesterol problems and other ailments more commonly found in adults. And overweight children are likely to grow up to be overweight adults.
"It suggests to me that parents of younger kids believe that their children will grow out of their obesity, or something will change at older ages," said Dr. Matthew M. Davis, a University of Michigan professor of pediatrics and internal medicine who led the study, released earlier this month.
"When I see a child that is obese at these younger ages, I take that as a sign of ways nutrition can be improved, a child's activity level can be improved."
Among parents with an obese, or extremely overweight, child ages 6 to 11, 43 percent said their child was "about the right weight," 37 percent responded "slightly overweight," and 13 percent said "very overweight." Others said "slightly underweight."
For those with an obese child ages 12 to 17, the survey found more awareness that weight was a problem. Fifty-six percent said their child was "slightly overweight," 31 percent responded "very overweight," 11 percent said "about the right weight" and others said "slightly underweight."
Dr. Goutham Rao, clinical director of the Weight Management and Wellness Center at Children's Hospital of Pittsburgh, said obesity in children isn't as easy to identify as in adults. "Plus, because of the social stigma, it's not something that parents are willing to admit to readily," Rao said.
The survey of 2,060 adults, conducted over the summer by Internet research firm Knowledge Networks, collected height and weight measurements on the children from their parents, then used that to calculate body mass index.
When a child's BMI was higher than the 95th percentile for children who are the same age and gender, the child was considered obese.
Based on what the parents reported, 15 percent of the children ages 6 to 11, and 10 percent of the children ages 12 to 17, were obese.
The Michigan researchers said that, too, suggests parents underestimate their children's weight. National estimates indicate about 17 percent of U.S. children are obese under the standard used by the researchers.
Dr. Reginald Washington, a member of the American Academy of Pediatrics and part of the AAP's committee on childhood obesity, noted that in about half of cases where a child is obese, one or both parents are overweight, too _ and parents can take a pediatrician's concerns as a personal affront.
Experts said doctors need to help parents better understand the health risks of childhood obesity.
"Obesity isn't just something that affects the clothes that you buy or how you are perceived by your friends and your schoolmates," Davis said. "It is something that can have health effects, not only in adulthood but in childhood."
Wednesday, December 26, 2007
Monday, December 24, 2007
Oversized Portions? Blame the Chef
Nutrition experts have long urged Americans to pay more attention to portion sizes. But someone forgot to tell the chef, reports the New York Times.
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Researchers at Clemson University recently surveyed 300 chefs about what goes into their decisions about portion sizes and the food they serve diners. The study, published in the August issue of Obesity, found big differences between what chefs consider a regular portion compared to the standard serving sizes dictated by the United States Department of Agriculture. When chefs were asked to estimate a typical portion size of penne pasta served in their restaurant, for instance, half of the chefs suggested portions that are six to eight times larger than the U.S.D.A.’s standard 1-ounce serving. Nearly half the chefs said they normally serve 12-ounce steaks in their restaurants, although the U.S.D.A. says daily meat intake shouldn’t exceed 5.5 ounces.
Importantly, most chefs didn’t view the portions served up at their restaurants to be unusually large. Nearly 80 percent of the chefs said the restaurants where they work only offer “regular”-size servings.
The chefs said food presentation, cost and customer expectations were the main factors in deciding how much food to put on a plate. Surprisingly, only 41 percent said calories consumed were the biggest influence on a person’s weight. The majority of chefs believed fat content and carbohydrates matter more.
In the survey, 70 percent of the respondents said the executive chef makes decisions about portion sizes, while only 22 percent cited the restaurant owner and 18 percent said portions were decided at the corporate level.
The study authors said the attitudes of chefs are important because they control how much food is put in front of diners at a time when consumers are eating out more than ever. On average, people ate out about five times a week in 2000, up from an average of 3.7 meals in 1981. And frequency of eating out is linked with eating more calories and fat and being overweight.
Targeting chefs to improve the quality and serving-sizes of the food they provide diners is a strategic way to improve the nutrition of large numbers of people, says study co-author Marge Condrasky, assistant professor of culinary science. Clemson researchers already are distributing nutrition information at culinary conferences and talking about ways chefs can improve the nutritional quality of meals without affecting presentation or taste.
“It’s about how to provide the plate appeal with lower calories,'’ says Dr. Condrasky. “Chefs are creative and are committed to serving the guest. The potential of substituting some vegetables for other ingredients and maintaining the overall look of the plate with fewer calories is feasible.'’
Saturday, December 22, 2007
Holiday Weight Management Tips from Columbia University Medical Center Weight Control Center
The plethora of culinary delicacies available this time of year can be tempting. Office parties, vendor food baskets, irresistible family recipes, familiar food cravings and the sheer stress of the season can make managing your weight at this time of year especially challenging.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
To help fend off extra unwanted pounds that can contribute to health problems, the Weight Control Center at Columbia University Medical Center offers the following Holiday Weight Management Tips:
1. Don’t skip meals. Don’t skip meals because this increases the chances that you will overeat at holiday celebrations, probably on high calorie food choices. Also, don’t go to the party hungry. Have a healthy snack that includes some protein beforehand so that you will be less likely to overindulge.
2. Beware of liquid calories. Alcohol calories add up quickly. Two gin and tonics can have more calories than a bacon cheeseburger. Before you know it, you may have swallowed the calorie equivalent of a meal. Try seltzer with a twist of lime.
3. Keep up with your activity. Make sure you make time to continue your regular exercise routine. If you don’t have one, start walking. Take a walk with a friend, even if it’s in the mall. Activity can also provide good relief from stress.
4. Beware of mindless eating. Savor your food. Chew slowly. Before you go for a second helping, drink a glass of water, and ask yourself if you are really hungry or just eating for the sake of it. Put your mind between your mouth and the food.
5. Choose your treat. If you know you absolutely must have that slice of pie for dessert, forego the eggnog. Do not indulge in those random holiday treats around work.
6. Budget your calories. Watch your portion sizes. Don’t fill up with the high fat hors d’oeuvres before you even start the meal.
7. Be realistic. Have a reasonable weight maintenance goal during the holidays so that you don’t set yourself up for disappointment. Realize that you might indulge a little bit here and there, but don’t let that be an excuse for going overboard.
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