How to Avoid Gaining ‘The Holiday 10’

With a season full of large meals and familial get-togethers looming, a captive audience listened last Thursday as Barbara George, Program Director of  Winthrop's Women's Cardiovascular Wellness and Prevention Center, discussed the hefty consumption that Americans have adopted. The presentation was aptly titled "How To Avoid The Holiday 10," and included holiday survival tips and a cooking demonstration.

"How many of us are thinking, the holidays are here and by January I'll be trying to lose the weight I gained?" George asked. "There are a plethora of hidden fats, salts and sugars in the food we eat."

George opened the demonstration by quizzing the audience, proving there are as many nutrition misconceptions as calories in what we consume. The audience had to decide which candy has the least fat: a two-inch square of chocolate, one fudge-dipped Oreo or one medium-piece of peanut brittle. The correct answer was peanut brittle, having two grams, while the fudge and Oreo contained five grams.

"The sugar rush of Halloween ushers in the holiday season," George said. "We've become over consumers and overeaters. We need lots of food, drinks and presents." She pointed out that Thanksgiving was a prime example: "We start with thousands of appetizers; serve a massive beast and then top yams with candy! A few weeks later we start all over again."

According to a new study from the National Institute of Health, Americans probably gain about a pound during the winter holiday season - but this extra weight accumulates through the years and may be a major contributor to obesity later in life. To lose that one pound, 3,500 calories need to be burned.

There is no magic panacea. George's advice is moderation. Surviving requires a change in mindset and she provided the following tips:

Follow The Mediterranean Pyramid - the pyramid focuses on daily physical activity with a diet rich in whole grains, fruits, vegetables, beans, olive oil, dairy, lean protein and small amounts of red meat.  

Target Zero Weight Gain - rather than focus on losing weight during the holidays, focus on not gaining weight. This time should be enjoyable and instead of deprivation, enjoy holiday favorites in small amounts.

Learn To Say 'No' - say, "no thank you" when you feel you've had enough.

Be Mindful Of Caloric Drinks - for optimum health, a limit of one five-ounce glass of wine per day is recommended for women and two glasses for men. Alcoholic drinks such as wine contain 120 calories, mixed drinks have about 150 calories and beer has 180.  

Practice Portion Control - use the palm of your hand to judge a portion of meat. The rest of your plate should feature vegetables and whole grains.

Use Smaller Plates - a smaller plate will help deter overeating.

Arrive At Parties Almost Full - this will alleviate the temptation to overindulge.

Stay Away From Processed Foods - consume foods such as fruits and vegetables and avoid processed foods.

Walk 10,000 Steps A Day - get in the habit of wearing a pedometer and set a goal of walking 10,000 steps a day.  

George concluded her presentation by preparing turkey salad with cranberries and apples, a light recipe that tackles Thanksgiving leftovers. 

Barbara George began her career fixing patient's hearts by assisting with procedures like bypasses. This work prompted her to refocus her career on prevention and wellness.  She holds a doctorate in exercise physiology along with a Masters in Nursing.