Holiday Eating and Exercising Tips
Monica speaks to Chris and Annette about food choices and exercising during the holidays. It’s a tough thing to accomplish but it can be done. What are we talking about? Those extra 5-7 pounds on the average that can join us into the new year.
Here is some information to think about.
by Karen Kemmis, PT, DPT, MS, CDE, FAADE | Jul 26, 2017
The Centers for Disease Control and Prevention (CDC) has released the 2017 Diabetes Statistics Report with estimates for “prevalence and incidence of diabetes, prediabetes, risk factors for complications, acute and long-term complications, deaths, and costs.”
Where are we now? There are 30.3 million people with diabetes (9.4% of the US population) including 23.1 million people who are diagnosed and 7.2 million people (23.8%) undiagnosed. The numbers for prediabetes indicate that 84.1 million adults (33.9% of the adult U.S. population) have prediabetes, including 23.1 million adults aged 65 years or older (the age group with highest rate). The estimated percentage of individuals with type 1 diabetes remains at 5% among those with diabetes. The statistics are also provided by age, gender, ethnicity, and for each state/territory so you can search for these specifics.
The CDC has produced wonderful infographics, “A Snapshot of Diabetes in the U.S.” and “Prediabes: Could it be You?” for everyone to use and reproduce. They illustrate estimates for diabetes, prediabetes, the cost of diabetes (dollars, risk of death, medical costs), specifics about type 1 and type 2 diabetes, risk factors for type 2 diabetes, and a “What You Can Do” section.
If we compare the numbers with previous estimates, we see that there has been an increase in those with diabetes and a decrease in those with prediabetes. However, the numbers are all still extremely high, and the costs and health burdens are staggering!
Now here are some tips from Web MD to help ward off those extra unwanted pounds.
1. Control portions. Studies have shown that the more food we’re served, the more we will eat — even if we don’t particularly like what we’re eating! Take a cue from this research and keep your portions small, especially with calorie-heavy foods like gravy, eggnog, and desserts.
2. Keep moving. Exercise is even more important for maintaining weight loss than for taking off the pounds in the first place, according to the successful losers on the National Weight Control Registry. And experts agree that exercise is essential in helping you cope with stress. Further, getting regular activity can actually give you more energy to tackle that long holiday “to-do” list. If you just can’t get to the gym, keep in mind that something is better than nothing. Do whatever you can to squeeze in 10-minute intervals of activity throughout the day.
3. Weigh in regularly. Checking in with the scale at least once a week is the true test for maintenance. Remember to do it first thing in the morning, in your nightclothes, and after emptying your bladder. When the scale notches upward, that’s your signal to cut back on portions or rev up physical activity.
4. Eat plenty of lean protein. Boosting your protein intake with lean meats, skinless poultry, low-fat dairy, seafood, and beans will keep you feeling satisfied longer. When you visit the buffet table, opt for these lean protein choices and complement them with high-fiber grains, fruits, and vegetables, which also help fill you up for relatively few calories.
5. Have a healthy breakfast. Study after study confirms that people who eat breakfast end up eating fewer calories throughout the day. Successful losers never skip breakfast because it powers up the brain, gets the metabolism perking, and helps you perform any task better.
6. Put it on a plate. It’s hard to keep track of how much food you’re eating when you nibble without using a plate. Serving meals and snacks on a plate will help you avoid the mindless hand-to-mouth munching that can add lots of extra calories.
7. If you don’t love it, don’t eat it. This is my golden rule. Why waste calories on foods that don’t knock your socks off? One bite is usually enough to tell whether you love it. If not, don’t worry about waste — just leave it on your plate. Use those extra calories for something you love.
8. Enjoy soup or a salad before going to a party. Studies have shown that a first course consisting of a large green salad with a light dressing, or a bowl of broth-based vegetable soup, can reduce the total calories you eat during a meal. These super-nutritious foods take the edge off your appetite so you don’t arrive starving and dive into the nuts.
9. Satisfy a craving with a few bites. A piece of pecan pie or glass of eggnog can set you back by more than 400 calories. To stay in maintenance mode, enjoy just a few bites of such rich foods. Or choose lower-calorie alternatives (like pumpkin pie or low-fat eggnog) so your 200 extra calories will give you more to enjoy.
10. Savor every bite. Sit down, relax, and enjoy every bite