...Cookies and Candies and pies, oh my... The official start of the holiday season (traditionally defined as the time between Thanksgiving Day and New Years Day) has come and gone, and the fear of holiday weight gain has begun. But don't worry; you can avoid holiday weight gain.
First, know the facts: some quantitative research has shown the average weight gain during the holiday season may actually only be 1-2 pounds. If this doesn't ease your mind follow these tips to avoid your own personal holiday weight gain.
1. Avoid using the holiday season as an excuse to give up all nutrition and exercise related habits. A common error this time of year is for individuals to abandon routine health habits and decide to: "worry about it after the start of the New Year." This thinking can sabotage your efforts to avoid weight gain.
2. Eat sensibly on days when you know you have a holiday gathering. Be sure you have not starved yourself all day in anticipation of eating at a holiday gathering. Starvation is a sure way to over eat.
3. Be aware of calories in beverages. That doesn't mean don't have a punch or a cocktail (if you are of age), but remember beverages have calories. Alcohol can also reduce your sense of satiety, so it's easier to over eat if you're also consuming alcohol.
4. Eat what you want, savor what you eat and really enjoy the food. At this time of year think quality of food, not quantity. If you think you want a second serving, wait 20 minutes and then decide if you are still hungry.
5. Eat when you are hungry and stop when you are satisfied. Your hunger and satiety go with you wherever you go. When you can't control the menu, you do have hunger and satiety to tell you when to eat and when to stop.
6. If holiday snacks around home or office are a struggle, eat a smaller lunch or dinner so you are hungry for a snack and have your favorite holiday cookie or candy for your snack (when you are hungry).
7. Continue your exercise program; if you haven't been exercising start now and avoid the New Year resolution rush.
8. Remember to manage your stress; eating can be a coping mechanism for stress.
9. Be mindful (more on these next couple of weeks).
10. Most importantly, concentrate on the relationships, the people, the friends, the family you are interacting with and minimize the importance of the food.
Wednesday, December 16, 2009
Wednesday, October 21, 2009
Dieticians V. Nutritionists
Registered Dietitians, more than just a "nutritionist."
By Karen S. Miller, MS, RD, LMNT, CPT
Nutrition is an important part of the physical element of wellness. In fact, often times when people talk about wellness they are talking about the physical aspect of wellness especially nutrition and fitness. A registered dietitian can be an important member of your wellness team.
A registered dietitian has a minimum of a bachelor's degree and a 6-12 month approved supervised internship. They must take a national registration exam and in many states including Nebraska they may be licensed. Many dietitians have advanced degrees in nutrition, dietetics, exercise, public health or related degrees.
You might think, so what? What does this mean for me? A registered dietitian can take the scientific information you read about in the newspaper and translate it to usable information.
You might consult a registered dietitian if:
-You have a medical condition that can benefit from nutrition charges
-You are trying to lose weight
-You are trying to gain weight
-You are a vegetarian and you're not sure if you're getting proper nutrition
-You have questions about the latest information in the world of nutrition
-Or you're trying to make lifestyle changes related to nutrition and don't know where to start or are stuck
-You are just interested in being sure that you and/or your family is eating in the best possible way
Look for a registered dietitian to help you with your food and nutrition goals and to answer your questions. All registered dietitians are "nutritionists" but not all "nutritionists" are registered dietitians. Get your information from the food and nutrition expert, your registered dietitian (R.D) If you have specific nutrition questions go to http://crec.unl.edu/fitness/index.shtml and click on "ask the nutritionist." The question will go directly to me, your registered dietitian.
By Karen S. Miller, MS, RD, LMNT, CPT
Nutrition is an important part of the physical element of wellness. In fact, often times when people talk about wellness they are talking about the physical aspect of wellness especially nutrition and fitness. A registered dietitian can be an important member of your wellness team.
A registered dietitian has a minimum of a bachelor's degree and a 6-12 month approved supervised internship. They must take a national registration exam and in many states including Nebraska they may be licensed. Many dietitians have advanced degrees in nutrition, dietetics, exercise, public health or related degrees.
You might think, so what? What does this mean for me? A registered dietitian can take the scientific information you read about in the newspaper and translate it to usable information.
You might consult a registered dietitian if:
-You have a medical condition that can benefit from nutrition charges
-You are trying to lose weight
-You are trying to gain weight
-You are a vegetarian and you're not sure if you're getting proper nutrition
-You have questions about the latest information in the world of nutrition
-Or you're trying to make lifestyle changes related to nutrition and don't know where to start or are stuck
-You are just interested in being sure that you and/or your family is eating in the best possible way
Look for a registered dietitian to help you with your food and nutrition goals and to answer your questions. All registered dietitians are "nutritionists" but not all "nutritionists" are registered dietitians. Get your information from the food and nutrition expert, your registered dietitian (R.D) If you have specific nutrition questions go to http://crec.unl.edu/fitness/index.shtml and click on "ask the nutritionist." The question will go directly to me, your registered dietitian.
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