Holiday Newsletter

One of the biggest downfalls of the holiday season is overeating. This happens because at every party food is placed out for us to pick at, and before we know it, our belts are tighter and our buttons are popping. Here are some holiday portion tips to keep you feeling healthy and in control:

  • Put snacks in a plate or a bowl, and try to limit snacks to 1/2 cup or 4 small appetizers.
  • Fill half of your plate with vegetables. If possible, choose steamed veggies over those with sauces.
  • Use common household items as a gauge for portion sizes. The amount of meat on your plate should be the size of a deck of cards.
  • Servings of potatoes and grains should be the size of a tennis ball.

 

Choose foods that aren’t covered with sauces or gravies. If you want them on the side, limit these sauces to 1/4 cup, or the size of a golf ball.

  • Pick one food you want to indulge in and eat less of other foods.
  • Eat slowly. The body takes twenty minutes to realize that the stomach is full, so if you eat fast, you are more likely to overeat.
  • Pay attention to your body. When you feel full, stop eating.

 

You’re ready to party! Kids are out of school and parents are on vacation. Although it may be tempting to stay up late when there’s no school or work in the morning, your body still needs sleep. During sleep, your body takes the time to repair itself from the stress of the day. While sleeping, your body also boosts its immune system, which is important at all times, but is especially important during the holidays and flu season. Sleep is necessary for growth, as certain growth hormones are released during sleep. But most of all, getting enough sleep means you won’t have any cranky campers in the morning!

 

There are a lot of different thoughts on how much sleep people need. For the most part, the amount of sleep you need is personal and based on your body’s needs. In general, most adults are built for 16 hours of waking activity and 6-8 hours of sleep per night. Kids, however, require more sleep than adults. This is mostly because of the high demands placed on the body because they are growing much more than adults. Typically, a child under 18 needs anywhere from 9-12 hours of sleep per night. So, instead of going out and staying up late, use this free time to catch up on some much-needed rest, and settle down for a long winter’s nap!

 

Maybe you’ve been good all year, and have been on a steady work-out program. Maybe you’re putting exercise off until Monday, next month, or next year. Either way, many people ditch exercise during the holidays and times of celebration. However, with all of the high calorie food, that can either undo lots of hard work or put you further down an unhealthy path. The USDA recommends 30 minutes of moderate physical activity most days of the week to reduce the risk of chronic disease in adulthood, or 60 minutes of vigorous activity most days of the week to help manage body weight and prevent weight gain.


You don’t have to join a gym to get physically active this holiday season. Here are some fun exercise ideas that everyone can participate in:
  • While cooking, grab two 14-ounce cans and do a few sets of bicep curls, 10-12 repetitions per set. This will keep your muscles active during a typically standing-only activity.
  • Plan a family walk before or after the big holiday meal, or in between courses. Keep up the pace plan a 2 mile walk and try to get back to the doorstep in a half an hour!