Nov 20, 2013 3 min read

‘Tis the season of good food and festive fun. However, this does not always mean healthy living.

During the holidays, you may find it easier to abandon your workout routine and indulge in an extra sweet or two. This often leads to a few extra pounds before the New Year.

A report from the New England Journal of Medicine states that individuals typically gain about one pound around the holidays. Weight gain tends to be higher (approximately five pounds or more) in overweight individuals.

This may not seem to be an astounding number to many, but the problem lies with the fact that this weight is rarely lost. Average adult weight gain is one to two pounds per year. If over the years you notice a steady rise in your weight, it just may be from the holiday season.

Here are some ways to avoid the extra pounds and enjoy this festive time. Jacqueline’s five tips to keep you slim:

1.) Keep a food journal: Record what you eat each and every day. There is no better way to stay accountable. Keep it with you at all times so you can record each bite and taste. You may find yourself saying “no” to many of the extras this way.

2.) Create a workout plan each week and stick to it. Recognize that your workout times may change, or even the amount of time available for exercise. By creating a plan, you are evaluating your week ahead and scheduling time for a quick trip to the gym. You will feel better for fitting it in.

3.) Modify recipes. There are many simple techniques you can use to modify your traditional holiday recipes. One of my favorites is a pumpkin pie pudding instead of pumpkin pie. Much lower in calories, but it still has great taste!

4.) Plan to bring a healthy dish to every party or event you attend. Offer to bring the vegetable tray or fruit and yogurt dip. The finger foods offered at parties can be quite high in calories and fat. By bringing something healthy to snack on, you will have less temptation.

5.) Allow yourself time to unwind. Use non-food related rewards to relax during the holiday season. One of my favorite “me-time” activities is taking a nice bubble bath, or sitting in front of a fire with a good book or magazine. Even if it is only 10 minutes of “me-time,” it makes all the difference in your stress levels.

Here are a few nutrition services provided by the Registered Dietitians (RD) at the Wellness Center that can help you stay on track during the holidays:

• Meal Plan Creation – The RD will design a meal plan specifically to meet your needs and calorie level. You will receive 7 different breakfasts, lunches, dinners and snacks to choose from. Package includes: determining resting metabolic rate to determine calorie level, one hour nutrition consultation, and meal plan. The cost for this service is $165.00 for members and $205.00 for non-members.

• Fitstops Plus- Stay on track with this program of nutrition counseling sessions for a year. Meet with the RD weekly to achieve your nutrition goals. Plan includes: one- hour nutrition consultation, choice of two screenings, and weekly 15minute meetings with the RD. The cost for this service is $25.00 per month for members and $50.00 per month for non-members.

For more information on ways to transform the holidays into a healthy time, or to set up an appointment with one of the Registered Dietitians at the WHS Wilfred R. Cameron Wellness Center, contact Jacqueline Ely, LuAnn Scarton, or Sheila Burcin at 724-225-WELL.