Holiday Tips From Duke Medical Center
Holiday Eating & Exercise
DURHAM, N.C. - One of the problems many people face around the holidays is calorie consumption. Cookies, cakes, pies, eggnog ' one of the best, and certainly sweetest, parts of the holidays are the traditional treats and meals available during this social season.
"The most important step for people who are concerned about holiday weight gain is to assess their health goals during the holidays," says Terri Brownlee, nutrition director at the Duke Diet and Fitness Center. "For most people in this category, weight maintenance might be more appropriate than weight loss."
According to Brownlee, the goal is to avoid additional weight gain. By being realistic with yourself about your goals, you can feel good about eating both seasonal "treats" and healthy snacks during the holidays.
"Things can easily spin out of control for people who have trouble sticking with goals," Brownlee notes. "While you cannot control what people are serving at social functions, you can control your home environment by keeping healthy snacks that are quick and easy on hand."
Brownlee suggests maintaining a supply of fresh fruit, dry cereal mixes, low-fat granola bars or single-serving sized bags of pretzels or baked chips at home or work - wherever you are liable to snack. "They're quick, healthy options that don't require a lot of preparation," she says.
Taking into consideration the number of holiday engagements you are planning to attend is a good way to gauge when to splurge on special treats. If you are only going to a few parties, give yourself permission to splurge on higher calorie foods. If you have several engagements a week, however, you will need to be more careful in your food choices.
One quick way to pack on calories is with holiday beverages. An eight-ounce serving of plain fruit juice has about 120 calories. That number climbs when juices are mixed into punch, especially if alcohol is added. Brownlee suggests alternating those types of drinks with calorie-free options like sparkling water. Sipping on high-calorie drinks can make the drink last longer and ease the temptation to keep refilling your glass.
The added festivities also may cut into exercise plans for many people.
"Be creative in thinking of ways to be more active," suggests Brownlee. "Get to the mall a little earlier and walk before you shop or try to park farther from your office and take the stairs for some extra exercise."
The new year often brings new fitness resolutions. Experts suggest the best way to maintain your motivation is by setting realistic goals.
"People tend to get lost in resolutions and then feel they have failed," says Maria Nardini, an exercise physiologist with the Duke Health and Fitness Center.
Nardini suggests focusing on short-term, small goals. "Try to lose a few pounds at first, and look to progress. Small steps add up over time. Anything you do to increase your activity level is good, and it's better than what you had been doing previously. That is a big accomplishment for many people," she says.
Seasonal Stress
Although a joyous time for most, the holidays can be difficult for some people. This year, the economy has dipped, terrorists have struck, and the nation is now at war. There is a sense that pausing to celebrate the real meaning of the holiday season is more important than ever.
In a "normal" year, the season brings increased stress from social obligations, family visits, shopping for the "right" gift, dealing with crowds, financial and time constraints, balancing the demands of work with the holidays and finding personal time.
People deal with pressure in individualized ways, but experts suggest there are practical ways to ease these burdens.
Jeff Brantley, director of the Mindfulness-Based Stress Reduction program at the Duke Center for Integrative Medicine, recommends keeping things as simple as possible.
"The natural tendency for people is toward greater complexity," says Brantley. "Looking for ways to simplify your holiday giving, for example, can be enormously helpful, as can scheduling 'down-time' for yourself. Don't feel as though you have to do everything."
Because the holidays keep many of us from a normal routine, Brantley suggests determining your own healthy routine and sticking with it.
"We know ourselves best, so we should determine for ourselves what we can and cannot do this time of year," he says. "If exercise makes you feel better and helps you deal with stress, then do that. If taking a nap does the trick, try that instead. The most important way to manage your stress level is to build in time for you."
Holiday Safety
Social engagements during the holiday season usually mean additional driving time. Claudia McCormick, program director for the Duke Trauma Center, has advice for all travelers.
"One of the most important steps people can take when they get into a car is to make sure to fasten their seatbelt," says McCormick. "If people are planning to travel out of town, they need to plan ahead by being well rested and paying attention to speed limits. It's a great time to get out and enjoy holiday parties, but people should be extra cautious. Don't drink and drive."
McCormick suggests arranging for a designated driver prior to heading to parties where you think you might consume alcohol.
"Holiday decorations are a wonderful way to celebrate the season," she says. "But because many decorations are electrical or flammable, it is important to follow some basic safety precautions:
If you use a fresh tree to celebrate Christmas, make sure to keep it watered.
Turn off decorative lights when you leave home.
Only use electrical decorations that are safety rated.
Extinguish candles before going to sleep or leaving home.
Use fireplace screens and do not leave fires unattended.
"If you have guests coming in from out of town, remind them to keep all medications and tiny trinkets out of the reach of small children," suggests McCormick. "Also, some popular holiday plants are poisonous. Holly and amaryllis should be kept away from young children and pets."
One of the most enjoyable parts of the season can be giving gifts to children. "Make sure the toys you select are age-appropriate and that clothing, especially pajamas, is flame-retardant," says McCormick. "If you are unsure, ask a knowledgeable salesperson to help you."
At a loss for gift ideas? Safety items make great gifts for adults and children. Smoke detectors and fire extinguishers are necessities in every home. Bike helmets and other sports safety equipment are important for kids and adults alike, but make sure they fit correctly before using.
"Another great idea for a last-minute gift is a first-aid kit," says McCormick. "They are affordable, readily available and a good idea for the house, your car, even the office."