Top 10 Ways to Avoid Gaining Holiday Weight
FOR IMMEDIATE RELEASE
November 21, 2013
ways to avoid gaining holiday weight
Mekenzie Riley, Nutrition and Wellness Educator for Knox, McDonough,
Henderson and Warren Counties, shares a seasonal article written by
educator, Mary Liz Wright. Visit our website at http://web.extension.illinois.edu/hmkw/ for information on upcoming extension programs.
– If you think that a five-pound weight gain is inevitable during the holiday
season, you're wrong. It's a myth, said Mary Liz Wright, a University of
Illinois Extension nutrition and wellness educator.
according to the National Institute of Health, http://www.nichd.nih.gov, the average American gains just under
one pound between Thanksgiving and Christmas," Wright said.
good news. The bad news is that most of us never lose that one pound, she said,
and if we are overweight, we are more likely to gain five or more pounds during
the holiday season.
this weight gain, you ask? Is it the never-ending parade of goodies brought by
well-intentioned co-workers? Is it the lack of sleep caused by too many
late-night parties or the time you spend putting some-assembly-required gifts
together?" Wright asked.
All of those
can be a factor, but the biggest culprit may be our tendency to avoid the gym
when we need it the most. A hectic holiday schedule can wreak havoc on a
would-be exerciser with the best possible intentions. So what's a person to do?
her top 10 ways of avoiding holiday weight gain:
plenty of water. It will fill you up and keep you hydrated and energized.
half your plate with vegetables, even at holiday gatherings.
3. Send leftovers home with your
guests. Better yet, avoid leftovers altogether by preparing only what your
guests will eat at one sitting.
4. Eat breakfast every day to
maintain energy levels. It will help you avoid temptation by keeping your
metabolism revved up.
5. Eat a healthy snack just
before you leave for a party. You'll avoid the urge to overeat at the buffet
table when you arrive at the party ravenous.
6. Try to cut 100 calories
from each festive meal—skip the bread, skip the butter, or only choose a small
serving of the higher-calorie selections.
7. Be conscious of the
"Oh, well" trap. Don't overeat because you've already had a cookie at work or
because you're going on a diet after the holidays.
8. Watch your alcohol
consumption. Even one drink can lower your resistance to tempting foods.
9. Find time to exercise.
Don't skip your workout, and if you can, add 15 minutes on days when you know
you'll be indulging in holiday goodies.
Give yourself a break. Have a cookie—but don't have 12!
publications Altering Recipes (NCR473) and Adjusting
Recipes to Meet Dietary Guidelines (University
of Nebraska Extension EC 442) offer these helpful hints when baking for
fat by doing the following:
For every tablespoon of solid fat, use ¾ tablespoon liquid oil.
°Replace half the fat in a recipe with
unsweetened applesauce or prune puree or plain low-fat yogurt.
sugar by one-fourth to one-third.
a heat-stable sugar substitute.
one-third of the flour in a recipe with whole-grain flour.
salt with herbs or spices.
Wright offers this healthier version of a classic recipe, gleaned from the
American Diabetes Association.
2 cups unsweetened applesauce
3/4 cup molasses
1/3 cup vegetable oil
3 cups all-purpose flour
1 1/3 cups Splenda® no-calorie sweetener, granulated
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 teaspoons ground ginger
1-1/2 teaspoons cinnamon
1/2 teaspoon ground cloves
- Preheat oven to 350°F. Spray a
Bundt pan with butter-flavored cooking spray. Set aside.
- Pour applesauce, molasses, and
vegetable oil into a large mixing bowl. Add eggs. Stir well.
- Blend remaining dry ingredients
in a separate bowl. Mix well.
- Add dry ingredients to the
applesauce mixture. Stir well.
- Pour cake batter into prepared
pan. Bake in preheated 350°F oven 50 to 60 minutes or until a toothpick
inserted in the center comes out clean. Remove from oven. Cool cake in pan
on a wire rack approximately 20 minutes. Invert cake onto serving plate.
Serve warm or cool.
Nutritional Information (per serving)
Calories from fat: 45
Total fat: 5g
Saturated fat: 1g
Cholesterol: 35 mg
Sodium: 240 mg
Total carbohydrate: 30 g
Dietary fiber: 1g
Sugar: 13 g
Protein: 3 g
"Take these tips to heart and your heart will be merry
but your tummy a little less jiggly after the holidays this year," Wright said.
Source: Mekenzie Riley, MS, RD, Extension Educator, Nutrition and Wellness, firstname.lastname@example.org