110961 Resource 104505 101017 95276 1134911555274 1134946993965 Controlled Six important health tips to prevent holiday weight gain while enjoying yourself

Maintain your healthy program up to and through the holiday feasts.

With another holiday period approaching many people are concerned about gaining weight as a result of indulging in too much, too often. I know Jeff has some concerns about maintaining his weight through the holidays. He'll do fine. He has just broken the 240 lb. barrier and is on the way to 230 lbs. I don't think Jeff will over eat unhealthy foods. However, with Jeff's recent cessation of glycemic and lipidemic meds, any increase in nutrient intake can modify his blood nutrient levels and briefly derail his progress. A couple of weeks ago we saw this when he started eating more fruit and calories above the recommended level. His weight and more importantly fasting glucose and triglyceride levels rebounded upward rather than progressing slowly downwards. Veering off his program during the holidays can cause Jeff to have more than just a slight increase in weight. I am concerned with the stress he could place on his liver and his metabolism. Here are the six most important health tips to prevent holiday weight gain for Jeff...and you...while still enjoying the parties and foods surrounding the holiday season.<ol><li>Don't skip a meal. Skipping a meal before going to a party often leads to over eating. You arrive hungry and in need of nutrients. When distracted we often overeat and choose nutrient dense food options. </li><li>Indulge and eat some treats... but first eat some healthy food.  One small bite or piece will not completely derail your program. Completely avoiding or restricting foods sets you up for failure and future over eating. Psychologically nurture those inner desires without building up monstrous ones. </li><li>Fruit prior to an event can stave off cravings. For those without hypertriglyceridemia, unlike Jeff, fruit can be a good option prior to or during an event to stave off cravings. Liver glycogen levels play a role in hunger and appetite. And fruit, and the fructose in it, goes preferentially to the liver to re-supply its glycogen stores. Adequate liver glycogen helps to maintain blood glucose and eliminate drops, which signal your brain to crave more food. When selecting a piece or type of fruit opt for one with a low-glycemic index so as to limit the rise in your blood sugar. If possible, select an apple or orange rather than pieces of pineapple or watermelon. For a fairly complete <a href="http://www.simplyfit.com/R-NUT-GLYC.htm">list of glycemic indices </a>of foods check out the one on my Simply Fit web site. </li><li>Go for a walk before grabbing some food. Even a brief ten-minute stroll will help diminish cravings and provide a stimulus to distract you from food. </li><li>Keep the stress to a minimum. Unrecognized stress, along with those you are aware of, can lead to unconscious eating. Stress hormones fuel eating often to pacify and nurture your mind and body. Attempt to deal with stress in healthy, productive ways such as exercise. And above all... </li><li>Don't cut back in the days or even meals prior to the event. Don't go to the party hungry with your body and mind in starvation mode. This only sets you up for over indulgence and guilt. Enjoy the event and the people. And even if you eat more than usual for a meal, there is no reason to beat yourself up. Simply slip back into your routine and continue along your healthy path. Maintain your program up to the big day and restart it immediately after the party.   </li></ol>Your success and health depends on what you do on the majority of the days of the month...not as a result of a single celebratory meal.Enjoy! 10 application/xml false exercise holidays overeating stress tips unconsciuos eating weight gain Mozilla/4.0 (compatible; MSIE 6.0; Windows NT 5.1; SV1; .NET CLR 1.1.4322) 66.251.33.19 66.251.33.19 jmiller false true false false true 205857 false false true false false false true 104505 blog blogsite/SeniorSafety/web