Santa’s probably not the only one packing on some extra pounds this time of year, thanks to all those holiday treats.
It’s possible to enjoy holiday foods without derailing your diet, according to experts at Summa Health System in Akron.
“During the holidays and other special occasions, we tend to have many special foods available that we don’t have the rest of the year,” Dr. Kenneth Wells, medical director of the medical weight loss management program at Summa’s Bariatric Care Center, said in a news release. “Many of us tend to eat much more than our body needs during these times, taking in far more calories than necessary and resulting in weight gain. There are also several emotional triggers that can cause someone to overeat ‘comfort’ foods, especially during this potentially stressful season.”
Though it is possible to lose weight during this time of year, “this can be very overwhelming,” added Laura Ilg, a registered dietician with Summa’s Bariatric Care Center. “I suggest just trying to maintain your weight during the holidays. And when the new year rolls around, you’ll be in a much better place.”
The Bariatric Care Center shared these tips for eating healthier during the holidays:
• Keep a food diary to monitor daily calorie intake.
• Use a smaller plate; this can create the illusion of more food.
• Remember the liquid calories in alcohol and other holiday drinks count toward your daily calorie intake.
• Make room for fruits and vegetables during holiday dinners.
• Eat a healthy breakfast.
• Get up and take a brisk walk a few hours after meals. (Just 30 minutes of physical activity can make a difference.)
• Remember the healthy daily calorie intake ranges between 1,200 and 1,800 on average for women and 1,400 to 2,200 for men.
Gift of sleep
Give yourself the gift of a good night’s sleep.
The sleep experts at the Cleveland Clinic shared these tips for getting a more restful night’s slumber:
• Don’t wait until bedtime to begin planning for the next day.
• If you can’t fall asleep after 20 minutes in bed, go to another room.
• Develop a “pre-sleep ritual,” such as taking a relaxing bath or drinking a cup of caffeine-free herbal tea.
• Avoid eating, working or watching TV in bed; these activities can overstimulate your body and mind.
Grief support
Facing the loss of a loved one can be tough during the holidays and the days that follow.
To help, Hospice of Visiting Nurse Service is offering several free grief support series in January.
“After the Holidays … Now What?” will take place from 2 to 3:30 p.m. or 6 to 7:30 p.m. Jan. 9 at the Hospice of VNS Care Center, 2258 Ridgewood Road, Copley. The group will focus on helping participants cope with their feelings of loss after major holidays and other special days.
“Men Facing Grief,” a support group for men only, will take place from 5:30 to 7 p.m. Jan. 7, Jan. 14 and Jan. 21 at the Hospice of VNS Care Center.
An eight-week “Growing Through Grief” series also will be available from 2 to 4 p.m. or 6 to 8 p.m. beginning Jan. 10 at the care center. The group will meet every Thursday for eight weeks.
For more information or to register, call 330-668-4662 or 800-335-1455, extension 4662.
Cheryl Powell can be reached at 330-996-3902 or cpowell@thebeaconjournal.com. Follow Powell on Twitter at twitter.com/abjcherylpowell.