Americans typically gain 3 - 5 pounds or more during the winter holiday season. From the feasts of Thanksgiving, Chanukah, and Christmas right through to the last drop of champagne at New Years healthy, sensible eating habits are forgotten. Exercise routines are often disrupted with friends and family visits and travel. This excess weight puts an extra strain on the heart and joints. For seniors this weight gain is especially serious if they have an existing heart problem or high blood pressure. Every extra pound of weight forces the heart to work that much harder. If the heart has to pump harder the blood pressure will go up. For seniors with diabetes weight gain makes it much harder to maintain blood sugars in the normal range.
How can you prevent weight gain, and still enjoy the social and family gatherings of the holiday season? It's not as hard as you think according to most dieticians. With some planning you can make this a healthy and happy holiday season.
- Eat a substantial breakfast that includes protein. Protein takes longer to digest and helps you to feel full for much longer.
- If you are attending a potluck function make your contribution a healthy one. A simple mixed fruit or spinach salad is easy to make and carry.
- If you are attending a sit down dinner, let your host or hostess know in advance of any food restrictions you may have. If a friend or family member knows you are on a special diet beforehand it will make dinner a more pleasant experience.
- Don't try to start a weight loss diet now. Save the diet for your new years resolution. If you cheat you may feel guilty and end up eating more.
- Include some time for exercise. Don't just go to the mall to shop, go for some exercise also. Malls are wonderful places to walk, out of the elements and climate controlled. If time is limited try to park as far from your stop as you can.
Updated 01/05/2006
