December 21, 2006

Eleven tips to stay healthy and happy this holiday season

AVAC staffers offer tips on diet, exercise and stress reduction

By Ali Abdollahi
Staff Writer

While the holiday season brings joy and togetherness to families and communities, it can also wreak havoc on physical health and wellness. The combination of busy schedules, high stress levels and high-calorie foods can leave people in a sorry state following the joyous holidays.

Two members of the staff at the Almaden Valley Athletic Club (AVAC), senior wellness expert Mary Ann Smith and dietician and personal trainer Vesna Mardesic, have provided these tips for staying healthy and happy during the holiday season:

1) Make it a goal to maintain your weight, not lose weight, during the holiday season.

“Some people actually try to lose weight around the holiday season,” said Mardesic. “I tell them, ‘Don’t worry if you eat a little more than normal. Just don’t go backwards.’ If anything, they can just do a bit more cardio.”

2) On days of parties, make sure to eat regularly all day. Do not show up to the party on an empty stomach, as this will lead to overeating.

Overeating can cause a person to become bloated, and causes the stomach to become stretched. Said Mardesic, “It also slows your metabolism and causes the stomach to go into starvation mode, where the stomach doesn’t know when it’s going to be fed again, so it hangs on to more of the food during digestion.”

Smith adds that overeating on an empty stomach also causes sluggishness. “It can lead to a general malaise. And the later you eat, the more your body hangs on to calories.”

3) Schedule your workouts. You’d be surprised how much time you have to exercise once you make it a priority.

Time concerns are of particular importance during the buys holiday season. Mardesic encourages people to make an appointment to work out at AVAC or their own gym, because most people are less likely to break and “official” appointment. “That’s why we keep all of our group exercise classes at AVAC going during the holidays,” says Mardesic. “This is the time of year that people are more likely to overindulge, so we keep our normal classes for people to plan in their schedules.”

4) Do not go back to the buffet table. Take what you want and walk away.

Mardesic also refers to this as the “No Parking” rule. “During holiday parties, most people congregate around the buffet or the bar,” said Mardesic. Both Mardesic and Smith encourage people to fix themselves one plate from the buffet, then mingle with fellow partygoers.

5) Unless you are cooking, stay out of the kitchen. Much of your caloric intake can occur through periodic nibbling and “sampling.”

In many holiday gatherings in the home, the women socialize in the kitchen while the men are planted in the living room. A way to avoid kitchen snacking is to desegregate the gathering, and have everyone socialize together. Some alternatives to television are dancing or listening to music, and card or board games.

6) Drink plenty of water. Water keeps you hydrated and feeling fuller. People often mistake dehydration for hunger, and end up consuming calories they do not need.

Water also slows down the digestive process, which will keep you full longer and make it less likely that you go back for a second portion. Also, says Mardesic, “Water is one of the few things that can go through your stomach lining. So in the event that you do overeat, and your stomach is stretched, it won’t stay that way for very long.”

7) The “stay hydrated” rule does NOT apply to alcohol, which carries its own caloric intake. Alternating alcoholic drinks and water can cut calorie intake in half.

“If you decide to have a glass of wine with dinner, that’s fine. Then perhaps don’t have any stuffing, or potatoes,” said Mardesic. “Decide which carbohydrates you want to have, and eliminate the others.”

Smith adds a special caution to seniors about drinking at holiday parties. “As we always say, ‘everything in moderation.’ If you’re drinking at a party, remember you’re going to have to get home. And being a senior, your reflexes may be especially affected after drinking, so be careful!”

8) Avoid eating while engaged in other activities. You will not be able to monitor how much you are taking in until it is too late.

It takes an average of 20-30 minutes after eating before a person feels full, therefore eating continuously while socializing can lead to excessive food intake. Mardesic explains that eating slowly while seated has additional health benefits. “Eating slowly and chewing more thoroughly not only helps prevent overeating and makes the food easier to digest, but it also helps the body to better absorb the micronutrients in foods.”

9) Try to reduce stress as much as possible. Becoming consumed by stress can lead to excessive consumption of food.

Stress is a particularly relevant issue during the holidays. Smith encourages people to remain active outside of stressful environments. “(AVAC) provides people with activities and classes to help reduce stress. It provides a place for people to get out of stressful situations and provides camaraderie,” said Smith. “We actually had a workshop on holiday stress that just involved breathing exercises.”

10) Eat food that is not available year-round, such as ambrosia or eggnog. Macaroni and cheese is not unique to the holidays, so you probably do not need to add that to your plate.

Since the holidays are a season where most people like to overindulge at some point, Mardesic encourages people to compensate for their indulgence, like substituting foods or adding extra cardiovascular activities to their workout regimen. “As I love to say, ‘It’s cold outside. It’s soup season,’” added Mardesic. “The warm liquid helps make your stomach feel full.”

Smith says adding herbs and spices to soup is another good way to prevent overeating. “The herbs and spices add to the smell as well as the taste. So you can feel satiated by the smell as well as what is in your stomach.”

11) When cooking holiday meals, try healthier alternative recipes.

Mardesic recommends substituting chicken broth and fresh herbs for butter and oil when preparing vegetables, or using applesauce or pumpkin puree as a substitute for butter or margarine. She also suggests Cooking Light Magazine as a source for healthier holiday recipes.

For more information about the Almaden Valley Athletic Club call (408) 445-4900 or visit www.avac.us.