Sky Lakes Medical Center | Live Smart | Winter 2019

No more holiday weight gain 7 ways to avoid putting on the pounds Watching your weight can be challenging enough throughout the year. But during the holidays, tempting food is everywhere. And those extra calories can add up. These seven strategies can help you enjoy the holidays without the heft: Think small. Yes, you can enjoy desserts and treats. But do so occasionally— and keep the portions small. Have a few bites instead of a whole slice. Start your meals with lighter fare. For example, fill a good part of your plate with fruits and veggies. Then move on to other foods. Cut down on liquid calories. Say no to the whipped cream on hot chocolate or the alcohol in party beverages. Don’t skip meals. It may sound like a good idea to save up calories for a big party or feast, but it could actually cause you to overeat. Have a healthy snack before the big holiday dinner. Fruits; veggies; and high-fiber, whole-grain snacks will help you feel full longer. Remake holiday recipes. Replace high-calorie ingredients in recipes with lower-calorie ones. For example, try a sugar substitute. Or simply use less sugar. Use nonfat or low-fat milk instead of heavy cream. Move it and lose it. Physical activity will help offset any extra holiday calories you consume. So take a walk after dinner with family and friends. Sources: Academy of Nutrition and Dietetics; American Heart Association 1 2 3 4 6 7 5 Nonprofit Org. U.S. Postage PAID Walla Walla, WA Permit No.44 2865 Daggett Avenue Klamath Falls, OR 97601 Wellness is worth a shot Do it for yourself and others around you! See page 6 f or reasons to roll up your sleeve and fight the flu. HEALTHY NEW YEAR! If getting healthier and losing weight is your resolution, the Lifestyle Change Program at Sky Lakes Wellness Center can help you. Call 541- 880-2770 to register for an informational session.