Fit for Duty. . . Fit for Life! “Fit for Duty. . .Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians/Nutritionists. Beating The Holiday Bulge Submitted by CDR Susan Jordan, USPHS   As fall rapidly turns into the holiday season, it is a time to celebrate traditions with family, friends, and food. However, it can also be a time for over-indulging with the potential for gaining unwanted body fat. Some of us, including Santa Claus, could stand to lose a few pounds of body fat. Did you know that every year during the holiday season between Thanksgiving and New Year’s Day, Americans put on 50 percent of their yearly weight gain? Adults in the United States are gaining on average 10 pounds per decade, contributing to leading to the worst obesity epidemic in the United States. Why is the holiday season so hard on our waistline? For 6 weeks, we indulge in cookies, cakes, pies, candies, meats, potatoes -- enough to put a smile on anyone’s face. Workplace parties, potlucks, and banquets abound with all kinds of holiday dishes. Temptation looms with mother’s homemade pumpkin pie topped with whipped cream as well as other “special occasion” foods that can seduce even the most highly controlled eaters. In addition, busy schedules with work and celebrations combined with colder weather and decreased hours of daylight can make getting to the gym a challenge. The good news is that there is hope and by taking three simple steps, you too can avoid gaining unwanted body fat during the holiday season. Step One:  Consider this reality check. Did you know that the average American adult typically gains about 1 pound of body fat over the 6-week period (42 days) between Thanksgiving and New Year’s Day? Did you know that it takes 3,500 excess calories (energy in food) eaten than burned to put on 1 pound of weight? If you divide 3,500 calories by 42 days in the holiday season it equals an extra 83 calories eaten each day. 83 calories is equivalent to approximately 15 M&Ms or 2 Hershey’s Kisses or 1 serving of mashed potatoes without butter. As you can see, these extra calories taken in during the holiday season can add up quickly in the form of unwanted weight gain. Step Two:  Make a healthy holiday eating plan that will work for you and work your plan. Try incorporating these ideas in your healthy holiday eating plan: TAKE CONTROL of your snacking and choose healthy snacks if you are hungry for a snack. Remember, just because a snack is there doesn’t mean you have to eat it. Think about how old that popcorn is in the tin on your coworker’s desk? Think about the 200-300 calories in the 2-3 stale Christmas cookies and if they are worth the calories they provide. Instead, keep healthier snacks such as fresh fruits and vegetables and low-fat dairy products such as yogurt and string cheese handy. ASK YOURSELF if you are truly hungry. Sometimes we eat for other reasons than hunger such as boredom or stress. If you are not sure if you are truly hungry, drink a glass of water and wait for 15 minutes. While you are waiting, get busy doing some activity like taking a walk around the block, writing out a few holiday cards, or wrapping a few presents. If you are truly hungry, have a healthy snack EAT AND ENJOY your favorite holiday traditional foods in moderation. Think about what you are truly hungry for and have a small serving of that food. It may be enough to have just a little sliver of cake instead of cake and egg nog or just 1 small roll with dinner instead of two crescent rolls with butter. GO EASY on high-fat, high-calorie items such as fried foods, gravies, cream-based sauces, and poultry skin. Instead of ladling gravy on your Thanksgiving turkey, which can easily add an extra 200-300 calories to your dinner meal, try taking the skin off of the turkey and use a small amount of cranberry sauce instead of gravy. TAKE YOUR TIME and eat only until you are satisfied and are no longer hungry. Did you know that it takes approximately 20 minutes for the stomach to signal to the brain that it is full? Enjoy your food and savor each bite so that you feel comfortable and not overly full. Step Three:  Keep moving! Remember that extra 83 calories per day? Did you know that 83 calories is also equivalent to walking for approximately 10-15 minutes? It may be easier than you think to burn off those 83 extra calories per day. Here are some ways: GET MOVING!  Instead of sitting and watching TV after a holiday meal, go for a brisk walk. If it’s cold outside, try using an exercise DVD/videotape or dust off that exercise equipment you bought last year and use it daily to burn off holiday stress. TAKE MORE STEPS  Take the stairs instead of the elevator and park your car further away from your destination. Instead of eating a snack when you are stressed, get some fresh air and go for a walk around the block. MAKE A RESOLUTION to try a new activity such as dancing, skating, walking, running, or gardening and just do it! Overall, remember that if you eat sensibly, enjoy favorites in moderation, and keep moving, you too can avoid unwanted body fat during the holiday season. For more information on healthy eating, please contact your local Registered Dietitian.   Note: The series “Fit For Duty…Fit for Life!”, is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist PAC (D/N-PAC). Look for “Fit for Duty…Fit for Life!” articles throughout 2009 addressing various issues related to weight management including diet and exercise tips. Current Issue Front Page