Tips for healthy holiday eating
Tips for healthy holiday eating
By MIRIAM MOELLER
MARQUETTE — Temptations of the Fourth of July was the topic at the Healthy Weight Journal program’s latest meeting.
Donna Marlor, director of weight management at Marquette General Hospital, told program participants to “think forward” and not to forget that they are in for the long haul when tempted by 4th of July treats.
“Really, the bottom line is you’re doing it for yourself,” Marlor said.
Having a game plan for the next eight to 10 days is crucial to making it through the holidays without breaking a dieting and exercise routine, she said.
“Make a decision what you have around in your house,” she said.
Marlor also warned that drinking too much alcohol before meals will increase a mild hunger dramatically. Therefore, people may eat more than they actually need. Also, too much alcohol intake and unhealthy food will result in low energy the next day, she said.
“Your output isn’t going to be as good,” Marlor said.
The participants also got a lecture on healthy Mediterranean style foods from Babycakes owner Kim Danielson. They tasted a carrot humus wrap that contained enough Vitamin A for a week, according to Marlor.
Danielson said the salads are easy to make and are loaded with fiber and vegetables. Her secret to healthy eating? “Doing a little planning ahead.”
Justin Niemi of MGH’s sports lab also gave the participants a pep talk by reminding them that the first month is always easy when it comes to maintaining an exercise plan.
“After about a month or so you hit your comfort level with your exercise,” Niemi said. “But now it’s time to pick up your intensity. Challenge yourself — don’t wait until I tell you to step it up.”
He encouraged participants to keep pushing themselves and to set more but smaller goals. He suggested they get into comfortable clothes and gym shoes right after work to keep them from getting tempted to sit down in front of the television. He also suggested gardening or other household chores as replacements for gym exercise.
“You can think of some of those odd jobs ‘how can I make it into an exercise?’,” he said.
Other tips for healthy holidays include:
≤ Don’t let your senses influence your hunger. Signals from the eyes, nose and stomach can trigger appetite. Check your “true” hunger before a meal.
≤ Socializing can increase your normal food intake. Concentrate on the company, not the food.
≤ Serve healthy foods when you’re the host. Lean steaks, marinated chicken or fish make good entrees from the grill. Fresh vegetables and wheat rolls are healthy side servings.
The next weigh-in for the participants of the healthy weight journal program is set for July 12.
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