Fall 2007 Wellness Newsletter
This time of year presents problems for those attempting to maintain their wellness commitments. These commitments could range from weight management, blood sugar management, or exercise management. With so many activities to complete by the end of the year, weight management is often pushed to the back burner. With so many tempting meals during this time, blood sugar management goes out the window. Then regular exercise becomes something for the New Years Resolution list. Statistics show us that most people gain 8 pounds in these last three months. This is the same amount of weight gained on a 2-week cruise.
The typical Thanksgiving meal has over 3500 calories with over 500 grams of carbohydrate and over 100 grams of fat. This lethal combination is repeated many times during the months of November and December. It is hardly a surprise that we see an increase in sickness of all kinds during this time of year. Not only do we see an increase in flu-like illness, serious medical conditions often get worse.
Here are some suggestions that will help you craft a strategy to keep your wellness commitment on track:
- When making pumpkin pie do so with out the crust. Using cooking spray helps us avoid the fat and carbohydrate in a pie crust. This is also a great strategy for those allergic to wheat.
- Use whole milk ricotta, pure canned pumpkin and Splenda® instead of sugar, condensed milk and pumpkin pie filling. This will significantly reduce the amount of sugar in the pie and increase the amount of protein.
- Use cauliflower instead of potatoes for your mashed potatoes.
- Be sure to bake your stuffing outside the turkey. This will be much safer and it will reduce the amount of fat in the finished product. Bread stuffing baked inside the turkey soaks up all the turkey fat.
- Use sugar free jello or sugar free preserves instead of cranberry sauce. Cranberry sauce is loaded with sugar.
Entertaining at home or going to friends or relatives can present some problems as well. It takes a strong amount of will power to handle the temptations.
Here are some suggestions for getting through holiday temptations:
- Eat before you go to the party or entertain at home. It may sound crazy, but if you do this you will be less inclined to go overboard with food or alcohol
- Be sure to have adequate rest.
- Drink lots of water.
- If you do include alcohol-DO NOT DRIVE!
- Remember alcohol reduces ones ability to resist tempting foods.
- Have a low calorie, low carbohydrate treat at home to enjoy after the party. Fresh berries and whipped cream are a good choice.
Exercise is usually the thing we use to equalize our indulgences. Our thinking goes like this: 'Okay, after I eat this I will go to the gym tomorrow'. If this sounds like your brain, then this part of the newsletter is for you. Walking or running one mile expends 90 calories. A pound of body fat has 3600 calories. It is not possible to lose weight from exercise. The better strategy would be to maintain your eating techniques no matter what the temptations. By planning ahead to have jerky, protein smoothies and lots of fresh fruit you can avoid the game of nutritional gotcha that grabs us at this time of year.
Suggestions for maintaining your exercise during the holidays:
- Walk first thing in the morning. Get your exercise done early and make it a priority.
- The morning walk is a good way to sort through your wellness priorities each day.
- While walking, start planning your menu for the day ahead.
- Enlist a friend, family member or your dog to accompany you on your walk. Make a walking date with them for each day.
- Show up each and every day.
Sometimes the best strategy during this time of year is just to maintain what we have. In other words we will try to remain weight-stable and blood sugar-stable. This is sometimes the easier way for us. The distractions at this time of year are numerous. We can be physically and financially strained to the bursting point. Stress levels climb. When difficult choices present themselves, procrastination is our first line of defense. That's why we call it weight (wait), is it not?
The best possible outcome for each one of us at this time of year is that we maintain our weight, stay healthy and get regular exercise. Enlist a friend or family member in your efforts by expressing (out loud) what your goals are. Accountability is the best defense against procrastination. Keep to your plan no matter what the temptation. Create different ways to enjoy your seasonal meals. There are many good recipe 'makeovers' available.
Most important of all, enjoy your family and friendships. They are the glue that makes our health have meaning. Small changes will yield big results.
"There are many people who can do big things, but there are a very few people that will do the small things."
—Mother Theresa
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