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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 Grrrreat Deals Do you have wmethins flf( Bes te sell and iTs under um ps w -n VK.MU.calliur filler p irts classified dept+see’ll yrtlPttiiSrueriw* , murf ran on ] lines , 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. W"* 'M Jm Here: where we want to be. J JV \ Our physicians, nurses, and staff are working in a health m JK care system end a community they love. That matters iy ■ a Here: where you live. W HPirp -• The people o f our community deserve high-quality H WKtmJr * * Yl medcal care, close to home. Nothing less. iB Here: where care is 21st-century. ~Y •- •: -rij.rrin.r- W ' Houston Heart institute I The Women's Center I Surgery i Oncology ! Occupational Health I Diagnostic Imaging Human Motion Institute I Behavioral Health I Emergency Medical Care I Rehabilitative Services I Pain Management i Pediatrics 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 - - lisgLiti ; t i ilkriililLJß. .1 i,i.ui i ii Ytomv? BMqaitajystt !§s GlamKKlMtah»» Run Your Employment Ad With Us, And You’ll Find Them! $2 S 0 PER LINE PER DAY sl3°° PER COLUMN INCH DISPLAY 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 CuttUtAt 4T» <n7- 1913 ot fit* 47«-f*A-«IS4 aremoH mr alette re mtwtpopent am 5A 00(0(15%