Have a Heart-Healthy Holiday Season

The holiday season is the perfect time of year to get together with friends and family and enjoy a festive party complete with a delicious buffet. If you find you can’t enjoy a party without worrying about your waistline, however, here’s your heart-healthy holiday survival guide.

Good News, Bad News

A study by the National Institute of Child Health and Human Development in conjunction with the National Institute of Diabetes and Digestive and Kidney Diseases found that Americans do gain weight during the holidays—but not as much as they think they do. Although conventional wisdom claims that Americans gain between five and ten pounds between Thanksgiving and New Year’s Day, most participants in the study gained about a pound.

While this fact may make holiday weight gain seem negligible, the study also found that most Americans don’t lose the weight they gain over the season. Over the years, these pounds add up.

Ways to Avoid the Weight Gain

When creating a healthy holiday strategy, be realistic. You are not likely to be able to begin and maintain a new routine during the hustle and bustle of the season. Instead, create a “party strategy” to help you avoid weight gain. Make your new motto “every little bit counts.” By making small cuts in your party food intake, you can see big results.

Try the following tips:

• Grab a healthy snack before you leave home. You’ll be less hungry, and won’t be as tempted to overeat.
• Substitute fruits and vegetables for high-calorie cheeses, nuts, and gravy.
• Resolve to only make one trip to the buffet table. Spend the rest of your time catching up with friends and family.
• Look at all of the food before you put anything on your plate. This will help you make sensible selections in reasonable proportions.
• Enjoy a glass of water or a diet drink during and after eating. Keeping your hands busy is a good way to stop yourself from grabbing an extra cookie.
• If all else fails, pop an after-dinner mint in your mouth when you’re full. It can help keep you from overeating.

Sources: www.americanheart.org, www.nichd.nih.gov, www.WebMD.com © 2013. True North Custom Media. All Rights Reserved.