- ALLERGY, RESPIRATORY
- Climate Change Could Sting Allergy, Asthma Sufferers
- Molecule in Skin May Link Eczema and Asthma
- Traffic, Dust Linked to Asthma in Kids
- ALTERNATIVE MEDICINE
- Acupuncture May Not Help Hot Flashes
- Ginger Can Ease Nausea From Chemotherapy Treatments
- Should Your Child Be Seeing a Chiropractor?
- ANIMAL CARE
- Rest Easy. When It Comes to Swine Flu, Your Pet Is Safe
- Safe Toys for Dogs
- Separation Anxiety, Canine-Style
- BONES & JOINTS
- Almost Half of Adults Will Develop Knee Osteoarthritis by 85
- Fractures in Older Adults Up Death Risk
- Health Tip: Build Strong Bones
- CANCER
- Minorities Distrust Medical System More
- Low Vitamin D Levels May Initiate Cancer Development
- Spice Compounds May Stem Tumor Growth
- CAREGIVING
- Birthmark or Blood Vessel Problem?
- Depression, PTSD Common Among Lung Transplant Patient Caregivers
- Baby's Sleep Position May Not Affect Severity of Head Flattening
- CIRCULATORY SYSTEM
- Smog Tougher on the Obese
- Firefighters Have Narrower-Than-Normal Arteries, Study Finds
- Obesity Linked to Heart Failure Risk
- COSMETIC
- Health Tip: After Liposuction
- Contact Lenses Boost Kids' Self-Image
- Mouse Study Finds Molecule That Tells Hair to Grow
- DENTAL, ORAL
- Gum Disease May Reactivate AIDS Virus
- Acid Drinks Blamed for Increase in Tooth Erosion
- Sports Drinks May Be Tough on Teeth
- DIABETES
- Lifestyle Factors Tied to Older Adults' Diabetes Risk
- Older Diabetics With Depression Face Higher Death Rate
- Out-of-Control Blood Sugar May Affect Memory
- DIET, NUTRITION
- Functional Foods Uncovered
- Want to Stop Cancer? You Can, Experts Say
- Caffeine May Offer Some Skin Cancer Protection
- DISABILITIES
- Review Finds Marijuana May Help MS Patients
- Could Your Cell Phone Help Shield You From Alzheimer's?
- ENVIRONMENTAL HEALTH
- FDA Faulted for Stance on Chemical in Plastics
- 'Safe' Ozone Levels May Not Be for Some
- Seasons Arriving 2 Days Earlier, Study Says
- EYE CARE, VISION
- Ordinary Chores Cause Half of All Eye Injuries
- Thyroid Problems Boost Glaucoma Risk
- When Corks Fly, Watch the Eyes
- FITNESS
- Good Warm-Ups Could Halve Sports Injuries
- Antioxidants Blunt Exercise Benefit, Study Shows
- Research Confirms How Valuable A Healthy Lifestyle Can Be
- GASTROINTESTINAL PROBLEMS
- Intestinal Bacteria Trigger Immune Response
- Traditional Nonsurgical GERD Treatments Not Impressive
- New Yogurt May Ease Stomach Ulcers
- GENERAL HEALTH
- Want to Stop Cancer? You Can, Experts Say
- Week of Historic Senate Hearings on Integrative Medicine May Open New Doors
- Adults Need To Get Thier Food Facts Straight
- HEAD & NECK
- Ski Helmets Encouraged for All
- Many Children Will Outgrow Headaches
- Zen May Thicken Brain, Thwart Pain
- HEALTH & TECHNOLOGY
- 'Cell Phone Elbow' -- A New Ill for the Wired Age
- Using Light Therapy to Silence Harmful Brain Activity
- E-Mailing Your Way to Healthier Habits
- HEART & CARDIOVASCULAR
- Western Diet Linked To Heart Disease, Metabolic Syndrome
- Quitting Smoking Doubles Survival in Early Stage Lung Cancer
- Small Cuts in Salt Intake Spur Big Drops in Heart Trouble
- INFECTIOUS DISEASE
- Swine Flu Now Reported in All 50 States
- Swine Flu Is Now a Pandemic Says W.H.O.
- Older Adults May Have Some Immunity to Swine Flu
- KID'S HEALTH
- Mom and Baby Alike May Benefit From Exercise
- School Meals Need to Get Healthier
- Scorpion Anti-Venom Speeds Children's Recovery
- MEN'S HEALTH
- More Vitamin C May Mean Less Chance of Gout
- Low Vitamin D Levels May Boost Men's Heart Attack Risk
- Vigorous Exercise Cuts Stroke Risk for Men, Not Women
- MENTAL HEALTH
- Green Spaces Boost the Body and the Mind
- Brain Scans Show How Humans 'Hear' Emotion
- Teen Internet Addicts More Likely to Self-Harm: Study
- PREGNANCY
- Pre-Pregnancy Weight Linked to Babies' Heart Problems
- Calcium Supplements Cut Blood Lead Levels During Pregnancy
- Sleeping Could Help Women Lose The Baby Fat
- SENIORS
- Many Cancer Survivors Don't Adopt Healthy Lifestyle
- Community Exercise Programs Boost Seniors' Strength
- Save Your Aging Brain, Try Surfing The Web
Eat Up, But Eat Healthy This Holiday Season
By eholistic.com Published: 12/29/2009
You've lost track of how many chocolate chips you've eaten and that box of Santa Claus-shaped candies is calling your name. With New Year's still to come, your opportunities to overeat and overindulge aren't over yet.
Before you take one more slice of pie, keep in mind it's not too late to get a handle on your holiday eating.
If you've been good the rest of the year, splurging a bit during the season of stuffing and sugar cookies won't do you much harm, said Megan Fendt, a registered dietitian at New York-Presbyterian Hospital/Columbia University Medical Center.
"You will not gain weight from one meal by itself," Fendt said. "Consistency is the key. If you eat healthful meals during the months before the holidays, a splurge or two can be fit in."
Even if you've been overeating since you packed away your bathing suit at the end of summer, don't give up on yourself, dietitians say.
Before you head to that next family gathering or holiday party, think about your food choices and come up with a plan.
If you know the party will be a food extravaganza, cut down a bit the week before, then allow yourself those extra goodies at the party, a concept called a "calorie bank," advised Michele Murphy, another registered dietitian at the medical center.
A few hours before the gathering, eat some healthy snacks, such as fruit, non-fat yogurt or vegetables, to prevent yourself from doing too much grazing when you get there. Better yet, offer to bring a veggie tray, fruit salad or other low-fat dish to the party that you can share.
To control how much you consume, as soon as you arrive, get a glass of water and survey your food choices. Think about what you really want to sample and make choices. If you really want to try the chocolate fountain, stay away from the chips and French onion dip.
"Don't deny yourself the occasional treat," Murphy said. "What people need to realize is that everybody can eat something of everything -- it's just a question of how much."
Also, watch your alcohol intake. Not only is alcohol high in calories, it can stimulate your appetite, lower your inhibitions and reduce your willpower to avoid overindulging. Instead of alcohol, drink seltzer or mineral water. If you don't want to avoid alcohol altogether, try a wine spritzer.
And try not to mindlessly take handfuls from the bowl of nuts or candy while engrossed in conversation. Eat slowly and appreciate each bite. Before going for seconds, keep in mind it takes 20 minutes for the stomach to signal to your brain that you're full. If you pause a bit before getting a second helping, you may find you're not all that hungry.
Maintain your exercise program. Exercise burns calories and makes you feel good about yourself, which can give you that motivation to keep your holiday eating in check, the dietitians advised.
New York-Presbyterian Hospital/Weill Cornell Medical Center news release, December 2009 Published on: December 25, 2009
