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Don’t Forget Health Goals During Holiday

Bob Condor Chicago Tribune

Five to eight pounds is the average weight gain among Americans between Thanksgiving and early January. So just maintaining your current weight over the next couple of weeks is something to be proud of.

“It’s a credible goal during the holidays,” said Laura Farjood, a registered dietitian in Naperville, Ill. “I even tell my clients who are actively losing weight not to put pressure on themselves when they plan to attend so many parties and events.”

Family gatherings might be the biggest challenge, Farjood said: “Family members tend to be the first ones to say, ‘Come on, it’s the holidays, quit trying to be so healthy all the time.’ That’s not supportive. Sometimes people just want to feel OK about what they are doing.”

Farjood and Trish Welch, a professor of food and nutrition at Southern Illinois University, say there are ways to stand firm on your health goals without bypassing the fun and holiday cheer. Some of their suggestions:

Eat breakfast and lunch before an evening party. Starving yourself all day only makes you more hungry for the most fattening foods.

“Appetizers are typically filled with more saturated fat and calories than the main course,” Farjood said. “If you eat something - an apple, bowl of soup, yogurt - a couple hours before the party, it will be easier to wait for dinner.”

If the party is a buffet affair, position yourself away from the table. Many people “eat unconsciously” when food is conveniently nearby, Farjood said. “I also tell clients to be last in the buffet line,” she said. “They will be less likely to go for seconds” because other partygoers will be done eating. Other tips: Try to be the slowest eater and take small portions (a particularly good tactic for appeasing someone who likes to cook for you).

Eat until you are satisfied, not stuffed. “It takes 20 minutes for your stomach to signal that you are full,” Farjood said. “If you eat too fast, you will probably end up stuffed.”

Plan ahead for the day or week. “Don’t skip lunch, but make it lighter in calories and fat,” Welch said. “If you will be splurging on a Friday or Saturday night, then adjust your meal plans during the weekdays.” One strategy is to eat less food within two hours of bedtime whenever possible.

When preparing food at home, skip the nibbling. Farjood suggests chewing gum while cooking and baking or “brushing your teeth right before you go into the kitchen.”

Don’t give up on physical activity. Too many people simply quit exercise programs altogether during the holidays, Welch said. “People get busy in a given week and figure they have blown their commitment,” she said. “So they stop working out entirely - promising to pick it up after the New Year - rather than accepting a reduced program. Even one exercise session each week can burn some calories and erase some food guilt.”

If your regular weight-training program includes three sets of repetitions, save time during the hectic holiday season by doing only one set. Research shows it is virtually as effective in musclebuilding as multiple sets.

Find time for a daily walk - even 10- or 15-minute jaunts or errand trips. It won’t substitute for aerobics class or a tennis game but is still valuable. “It gives you a mental lift,” Welch said.

Be selective at parties. “Think about which foods you can’t get at home,” Farjood said. “Be wary of eating something just because it is available. A 4-ounce glass of eggnog is 335 calories. A small slice of mincemeat pie is 450 calories. Lots of people drink an eggnog or eat a slice of pie without really even liking it.”