Maintaining Health through the Holidays Name Date

Maintaining Health through the Holidays Name Date

Today, we will cover… • Healthy Eating Habits • Navigating Parties • Incorporating Exercise into Shopping • Stress Management

Holiday Health • Holidays can be a challenging time to maintain health, let alone change health. • Factors that often affect health maintenance during this time: • Change in routine • Additional food and beverage temptations • Stress

Holiday Stress American Psychological Association Survey: (Stressors cited by those surveyed) Lack of money 61% Pressure of gift giving 42% Lack of time 34% Credit card debt 23% Physical health 36 % Eating 22% Alcohol 14%

Change in Routine • Try to remain consistent as best you can with your schedule • Eating: try to eat at the same times each day. If possible, also try to eat your normal diet during these times. • Sleeping: go to sleep and wake up at the same time each day (even on weekends.)

Traveling • Bring familiar items with you and for your children, like a pillow, alarm clock or stuffed animal, that will remind you of home. • Do your best to have similar foods and snacks when traveling. • Is it possible to bring foods with you?

Navigating Parties • Enjoy the festivities but consider the following when attending holiday parties: • Aim for “7-a-day.” Filling up on fruits and vegetables can help maintain a healthy diet as well curb hunger that can lead to over-indulging on unhealthy foods. • Avoid going to parties hungry. Eat a healthy snack beforehand. It’s easier to pass up some of the higher calorie foods if you’re not hungry. • Going to a pot-luck? Bring a healthy dish to share.

Navigating Parties • Be sure to eat a high fiber breakfast the morning of a holiday or big party. High fiber foods fill you and keep you satisfied. • Good choices include oatmeal and whole grain cereal • Spend less time by the food table. Focus on talking to friends and family. Shift attention towards socializing, not eating.

Did you Know? • Please estimate how many calories you believe are consumed at an average Thanksgiving dinner.

Thanksgiving Dinner • The average adult consumes 3,000 calories and 229 g of fat in one Thanksgiving meal, reports the American Council on Exercise. • Furthermore, that figure swells to 4,500 calories when the entire day's feasting is considered.

I have to do what? • A 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal.

Holiday Eating • Consider ways to practice portion control and keep calories in check: • Use an appetizer plate verses a dinner plate • Sit down when you’re eating • Avoid fried foods or those rich in sauces • Buffet-style serving? Survey the food before to chose ahead of time. Make one trip to the buffet table. • Choose small portions of the high-calorie foods you can’t resist.

Healthy Holiday Foods • Pumpkin • Vitamin A, lots of fiber, replacement for fat in baking • Cranberries • Cancer-fighting compound calledellagic acid • Skinless roasted turkey breast • 3 oz has 20 grams of protein and very little fat; 100 calories

Healthy Holiday Foods • Figs • Great source of potassium and calcium; helps reach 5 – 7 servings of fruit and vegetables every day • Potatoes • Great source of Vitamin B, iron, fiber and potassium • Yams • Beta carotene, high in Vitamin C, potassium and fiber

Holiday Recipe Substitutions • Replace butter with unsaturated oils like olive or canola • Use non-fat/reduced fat dairy products or dairy substitutes like soy • Replace half the oil with unsweetened applesauce. • Bake, broil or steam, instead of frying foods • Leave out egg yolks • Season with herbs and spices • Use lean cuts of meat and remove the skin • Use a mixture of whole wheat flour and regular flour, instead of just regular flour.

Alcohol • If you chose to drink alcohol … • Eat with your cocktail – alcohol is absorbed quickly on an empty stomach. • Alcohol has a tendency to loosen inhibitions and can cause an increased likelihood of overeating or making poor food choices. • Drink a glass of water or club soda between alcoholic drinks. • Opt for lower calorie beverages and mixers. (Examples: light beer, wine spritzers or drinks made with club soda).

Popular Drinks • 12 ounces of regular beer: 150 calories • 12 ounces of light beer: 100 calories • 5 ounces of wine: 100 calories • 1.5 ounces (a shot of 80 proof spirits: 100 calories)

And Most Importantly… • Have a designated driver. • If you feel you have had too much to drink, please find a safe way home. • Or if you need to, stay where you are. • Coffee will not sober you up, nothing will make you sober up but time.

Incorporating Exercise into Holiday Shopping • When holiday shopping, park your car farther away in the parking lot • Take the stairs instead of the elevator • Go shopping after a meal • Avoid the food court! • Wear comfortable shoes (sneakers are ideal.) • Pack water and a healthy snack

Holiday Stress Management • Set priorities and let go of impossible goals • Make a plan for the holiday season • Be realistic about how much you can do • Stop and enjoy the fruits of your labor • Rest when your body tells you to • Fatigue and tension can affect your mood and ability to get things done • Try to keep your regular sleeping patterns

Holiday Stress Management • Make a list of what you and your family expect from the holiday season • Stressors often are hidden within these expectations • Adopt changes that will be helpful to you • Just say “no” • Saying no to parties and activities that have minimal meaning to you will leave room for those that hold the most meaning.

Developing a Plan • What is one thing you learned today that you can incorporate into your holiday season? • Write this down on a piece of paper.

Holiday Health Have a safe and healthy holiday season!

Holiday Health Resources Marathon eHealth Portal www.marathon-health.com/myphr Holiday Stress & Coping http://www.mayoclinic.com/health/stress/MH00030 http://www.apa.org/news/press/releases/2010/12/eating-stress.aspx Holiday Eating http://www.eatright.org/Public/landing.aspx?TaxID=6442451998

Maintaining Health through the Holidays Name Date