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HOUSTON DAILY JOURNAL
Healthy holiday eating
Special to the Journal
The average American
gains at least five pounds
between Thanksgiving and
New Year’s Day thanks in
part to the wealth of food
that surrounds us each year
during the holiday season.
But this year doesn’t have
to end on a sour note. There
are ways to maintain your
weight and avoid ringing in
the New Year with a few
extra pounds.
■ Don’t diet. Your goal
should be to maintain
weight, not lose it during
the holiday season.
■ Plan ahead. The holi
days are a hectic time. Try
pre-planning several quick,
healthy meals and snacks.
Have them readily available
so you are less likely to over
eat on high-fat, high-calorie
foods.
■ Choose wisely. You don’t
have to completely eliminate
all of your favorite good
ies. Choose small portions
and fill your plate with low
fat foods such as vegetables,
fruit, cranberry dishes, and
baked squash.
■ Eat first. Before going
to a holiday party, eat some
thing light such as a piece of
fruit, two graham crackers
with a light spread of peanut
butter, or a non-fat yogurt.
Making the holidays merry
Special to the Journal
The holidays are often
referred to as the most
wonderful time of the year.
Unfortunately, that’s not
always the case. In fact, many
people describe the holidays
as high-tension, high-cost
and high-obligation, as well
as a time of loneliness, pain
and sadness.
According to Dr. Dan
loanitescu, a psychiatrist on
the medical staff of Houston
Medical Center, depression
during major holidays is cer
tainly a reality in many peo
ple’s lives. “The holiday sea
son is a period of great emo
tion that causes individuals
to feel symptoms of depres
sion,” he explains. “Though,
from time to time, we can all
feel a bit less than enthused
about upcoming celebra
tions, it’s when you have
problems sleeping, eating
and concentrating and want
to ‘fast-forward’ to January
that indicate it’s more than
just stress or loneliness.”
Dealing with holiday
depression isn’t always easy.
The holiday season often
brings about memories of dif
ficult times, lost or strained
relationships, and circles
of families broken by the
absence or death of a loved
one. Unrealistic advertise
ments feature loving fam
ilies gathered in perfectly
decorated settings seem to
convince people that these
ads are what the holidays
should or must be like, caus
ing depression when faced
with the realities of life.
“It’s important for people
to understand that the real
ity of life is that our resourc
es are limited, families
cannot always be together
for the holidays, and some
times disease and death
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This way you won’t be so
hungry that you overeat at
the party.
■ Drink more water.
When enjoying alcohol,
spiked cider or eggnog at
a party, alternate one glass
of water between each alco
holic beverage to help you
stay hydrated and to avoid
drinking too much.
“The basic rule for main
taining your weight anytime
of year is ‘calories in equals
calories out,”’ explains
Sandra Brenner, RD, Ph.D.,
CDE, dietitian for Houston
Healthcare. “The calories
you get from food should
equal those you burn with
daily activity. Since you may
be eating more during the
holiday season, it would
make sense to find ways to
burn off a few of those extra
calories. For example, try
raking the leaves in your
yard, parking farther away
from the mall and walk
ing, or taking a turn on the
dance floor instead of stand
ing in the buffet line.”
According to Brenner, you
also don’t have to feel guilty
when baking your own favor
ite dishes this holiday sea
son. “Making some simple
substitutions in the ingredi
ents will make many foods
healthier without sacrificing
enter our lives and change
us forever,” loanitescu says.
“Recognizing reality is key
in controlling one’s feelings
and avoiding holiday depres
sion.”
loanitescu recommends
several steps in dealing with
holiday depression:
■ Eliminate activities that
are stressful and meaning
less. Also eliminate unreal
istic expectation; you cannot
expect everything to be per
fect. Be yourself in a festive
mood.
■ Begin some new tradi
tions to better serve you and
family’s present situa
tion. Be open to trying new
things like giving yourself
and your family a vacation
at Christmas time - what
better way to celebrate than
being pampered by others.
■ Set a budget and stick
to it. The cost of the holi
days is often the most com
mon cause for depression.
Remember, it’s not the stick
er price, but the thought
that counts.
■ Don’t overcommit.
Consider major time com
mitments. Don’t take on too
- you’ll be exhausted and
miserable.
■ Stay healthy and happy.
Too much food and drink
and too little sleep can take
a toll. Be mindful of your
physical and mental well
being.
■ Make room for sadness
or loneliness, but put the
extra effort in staying posi
tive. It’s perfectly normal to
remember the loss of a loved
one. Jot those feelings down
in a journal or confide in a
close friend. Take solace in
religious rites or community
events you find significant.
■ Think about the true
meaning of this season of
celebration. We often get so
flavor,” she says.
For example, try some of
the following in your favor
ite recipes:
■ Applesauce: Use apple
sauce (no sugar-added) in
holiday cookie, cake and pie
recipes as a healthier alter
native to butter and oils.
■ Pumpkin: Instead of
using heavy cream or but
ter in mashed potatoes, try
mixing in a can of pumpkin
filling and a few dashes of a
favorite herb for a flavorful
side dish.
■ Broths: Instead of sau
teeing meats and vegetables
in oil, steam them in a Yt
cup of canned vegetable,
chicken or beef broth. Also
try canned chicken broth
instead of butter to moisten
mashed potatoes.
■ Yogurt: Use frozen
yogurt to top off holiday pies
instead of ice cream. Plain
yogurt can also be used
instead of sour cream in hol
iday dips and snacks.
Trying these tips can help
you maintain a healthy diet
during the holiday season
without missing out on your
favorite treats. By staying
active and continuing your
normal exercise program
during the hectic holidays,
you could also avoid adding
that extra five pounds!
wrapped up in the trivial
aspects of the holidays, like
shopping and wrapping pres
ents, that we forget what we
are really celebrating.
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hhc.org
HEALTH
5-h fun Nj in - 1 A\ile Heqlrb Wo If
Human Motion Institute, Perry
Exchange Club sponsors Jingle Jog
Special to the Journal
As part of the Christmas
at the Crossroads festivi
ties, Houston Healthcare’s
Human Motion Institute
and the Perry Exchange
Club are sponsoring the
Downtown Perry Jingle Jog
5K Fun Run/Walk and One
Mile Health Walk Saturday
in Downtown Perry at The
New Perry Hotel.
Registration will begin
at 10 a.m., followed by the
race at 10:30 a.m. Pre-reg
istration fee for the event is
$10; however, the registra
tion fee will be sls the day
of the race.
Both the 5K and the One
Mile Health Walk follow the
same routes as the Dogwood
SK.
Trophies will be award
ed to the overall male and
female winners of the SK,
and to the top three boy
and girl finishers ages 10
and under and ages 11 to
17. Long sleeve T-shirts are
guaranteed for the first 150
participants.
“We want the Jingle
Jog to be a fun event that
families can participate in
together and have a good
time,” said Tara Poole,
Marketing Coordinator for
Perry Hospital and member
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FRIDAY, DECEMBER 1, 2006 ♦
of the Perry Exchange Club.
“Both Houston Healthcare
and the Perry Exchange
Club are delighted to be a
part of the Christmas at the
Crossroads festivities and
we encourage everyone in
Perry to come to Downtown
Perry and have some fun on
Saturday.”
Race applications are
available online at www.
hhc.org or by calling 478-
988-1827.
Line Adi Deadfinei 2 days prior at 4pm
Display Ads Deadline: 2 days prior at Noon
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