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Seniors Striving for Healthy Holidays: A Few Simple Tips
Staff Writer
Seniors
can maintain better health through the holidays by following a few
expert tips when it comes to diet and exercise. The benefits of proper
diet and habitual exercise as part of healthy aging have been well
established in a number of scientific and medical studies.
“Good food is one of life’s great pleasures, and good health is one
of our greatest gifts,” stated Elizabeth G. Nabel, M.D., director of the
National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes
of Health. “With healthful habits, we can reduce the risk of many chronic
diseases, including heart disease, and increase the chances of a longer life.”
While many older Americans take steps to eat well and exercise regularly, healthy
eating and good habits often seem to disappear over the holiday season.
Tempting seasonal favorites, such as pumpkin pie, homemade fudge, eggnog and
other savory treats tempt even the most hardened diet warriors to stray from
their healthy eating plans. For those who find it hard to fit physical activity
into their hectic routines, the result can be weight gain, loss of motivation
and poorer health.
According to experts, a healthy diet, exercise and the holidays are not mutually
exclusive. Keeping a positive mindset along with an active desire to maintain
or achieve a healthier lifestyle can be ways to not only survive the holidays,
but to thrive during them.
“The key is moderation, not deprivation,” emphasized Lisa Talamini,
chief nutritionist for Jenny Craig, Inc. “There is no need to pass up your
grandmother’s apple pie or dressing with your turkey.”
According to Talamini, having and following a strategic plan are the keys to
keeping habits healthy into the New Year. Many people allow others to push food
on them during the holidays. Talamini recommended that people learn to say “no,
thank you” to offers of unwanted food. While some might feel that they
are rejecting hospitality, what they are really doing is saying “yes” to
themselves and their commitment to a healthier lifestyle.
Healthy holiday eaters should also avoid skipping breakfast to “save” all
of their calories for a big holiday feast. Following a habitually healthy eating
plan prevents starvation and overeating during dinner.
Those invited to a party should plan ahead by bring a vegetable platter to make
sure healthy “munch foods” are readily at hand instead of cookies
or other sugary temptations.
Proper cooking techniques can also be a tool in the quest for good holiday health.
Try roasting a holiday turkey without the stuffing – the breast-side down
keeps it moist and allows the fat to run off. For a browned top, the turkey should
be turned right-side up for the last half hour of roasting.
Meals can be “volumized” with fruits, vegetables, lean protein and
high-fiber starches that help diners feel full on fewer calories.
Traditional winter play such as a snowball fight, sledding or helping the grandkids
build a snowman are great ways to have fun and exercise. So is taking a short
walk after dinner. Traditional winter sports like skiing or ice skating can also
help keep exercise resolutions alive.
Shoppers looking to take advantage of “Black Friday” deals can get
exercise by parking away from the mall entrance and walking extra laps around
the mall before beginning their holiday shopping.
When making the rounds at holiday parties, spending more time on the dance floor — and
less at the hors d’oeuvres table — can help keep healthy habits going.
High calorie beverages, such as eggnog, punch or alcoholic beverages should be
enjoyed only on occasion and in moderation.
Enlisting the help of others is also a good idea, according to Talamini. Ways
to get healthy help include exchanging healthy recipes, being active together
and sharing words of encouragement. Attention to small details can keep the holidays
a happy and healthy time for years to come.
“Just take small servings and balance out higher-fat choices with nonfat
dairy products and fresh fruits and vegetables,” recommended Talamini.
This page and its contents ©2009
Metropolitan News Company, Inc.
