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THE CLIFFS' WELLNESS TIP:

Eight to Beat the Weight

From now until January, most of us will be on an endless merry-go-round of parties, shopping and travelling. Typically Americans gain a few pounds during the holidays due to erratic schedules resulting in a lack of exercise and an increase in calories. The National Institute of Health suggests that the extra weight gained during the holidays accumulates over the years and may be a major contributor to obesity. The weight gain also makes individuals more prone to use unhealthy tactics to lose the weight as the New Year rolls around. Contrary to popular belief, there is a way to enjoy the holidays and not gain weight. Below are eight tips from our Cliffs Registered Dietician, Katherine Spinks to stave off those extra holiday pounds: Schedule time for exercise. Avoid all or nothing thinking. You might not be able to fit in your full exercise regimen, but an abbreviated routine is better than nothing. Avoid restricting foods that are holiday favorites: Eat what you like, but limit ‘treats’ to 20% of your daily caloric intake. Restricting foods will only make you want them more. Stay well: Get adequate rest and boost your immune system by including 2-3 cups of fresh, seasonal veggies and fruits daily. Eat for function: Focus on eating the foods that make you feel your best. Plan for the party: Eat a healthy snack prior to the party. Rate the foods offered on a scale of 1-10 (10 the healthiest) and focus on the foods that you rated 9 or 10. Avoid alcohol on an empty stomach. Drinking alcohol on an empty stomach will set you up for greater cravings due to the insulin response that it can produce. Enjoy! Take time to relax and enjoy family and friends. Making special memories is what the holidays are truly about. To talk to Katherine or schedule group or individual nutritional counseling please call 864.270.3785.

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