This is such a wonderful time of the year
— friends and business associates gathering together to wish one another well.
Tasty beverages raised in toasts. Tables
straining under the weight of lovingly prepared goodies. Healthy lifestyles going
straight down the tubes. But, the holidays
don’t have to be a health disaster.
“Although holidays are happy times, they
can be overwhelming,” says Karli Avellone,
manager of group exercise programs at
Akron General Health and Wellness Center
West, warning that fitting more into already
busy lifestyles can add unhealthy stress. “Be
realistic with your own time commitments
and with your expectations from others.”
Smart Business spoke with Avellone about
keeping the holidays under control.
Why are the holidays a lifestyle disaster?
Typically, when people hear the word ‘holiday,’ they develop excuses to change their
lifestyle to accommodate holiday events and
dining experiences. Lifestyle habits are
already developed prior to the holiday season. Therefore, when holidays are upon us,
we should be able to continue the lifestyle we
have already adopted, rather than make any
changes. Moderation is always the best tool
to use 365 days per year.
Does everyone eat more during the winter?
Not everyone, but many do. Because it gets
dark earlier, people tend to be less active.
Yard work and outdoor activities end or are
curtailed in the cooler months when daylight
hours decrease, leaving more time to sit
around and eat. Rather than turning to food,
one has to replace outdoor physical activities
with other indoor physical options.
How can one resist that ‘one more’ serving of
turkey or slice of cake?
We all know that people should not enjoy
holiday eating just because others with them
are overeating. Know your food intake limits
as you eat and feel your satiation point. Enjoy
the company you are keeping, not just the
food. When you refuse one more serving, be
truthful and simply say you have reached
your limit and are full. Also, remember to eat slowly and enjoy each mouthful. If you eat
slowly, others will be less likely to offer you
more to eat.
What about alcohol? Isn’t some wine good
for you?
Research has shown that moderate levels
of red wine provide antioxidants, which help
neutralize free radicals before they get a
chance to harm your body. However, consumption should be in moderate amounts
only and certainly not in amounts that make
us tipsy. Remember, antioxidants can be
obtained from other food sources that do not
have adverse effects on the individual. Also,
remember to stay off the roads if you are feeling the effects of what has been imbibed.
Many people consume more alcohol during
holidays. However, once the holidays are
over, consumption levels decline.
Can’t I just exercise off the extra calories?
To avoid gaining weight, calories expended
must be equal to or be more than what is
ingested. If you are eating more than usual,
then you must exercise more than usual. For
many, extra exercising hours do not fit into
an already hectic schedule. Therefore, relying on exercise to control weight just sets
you up for failure.
Executives host many holiday parties. How
should one approach preparing for guests?
There are many delicious ways to eat
healthily. Also, the way the food is presented
affects its desirability. Fruit, cheese, vegetable and salad platters served with low-fat
dips are enjoyed by all and are healthier alternatives to chips and fat-laden dips. Whole
grain and other high-fiber carbohydrates
should be included in the menu. Broiled
meats are better than fried foods. Typically,
the most popular foods can be prepared in
healthy ways easier than by using higher-calorie cooking methods. Nowadays, a complete bar is too costly. Only serving punch or
wine will cut back on excessive drinking.
Although employee wellness programs
vary from company to company, newspapers
and magazines issued during the holidays are
full of healthy tips. If you need ideas on keeping yourself or workers healthy, enlist the
power of the Internet. We can ‘Google’ just
about any question we might have.
How about some healthy ideas for presents?
Instead of a bottle of alcohol or a box of
candy and cookies, try a basket of fruit, coffee, cheese, etc. A variety of stores have these
readily available during the holidays and can
even ship them for you. Many people appreciate holiday ornaments. They can enjoy
them through the years, and they serve as a
remembrance of the people who gave them.
What about other safety precautions?
During the holidays extra caution goes a
long way. Christmas tree, window and decorative garland lights should be turned off
before retiring for the night. Avoid overloading electrical sockets, and avoid using
exposed, wet plugs/outlets. Small ornaments
should be kept out of the reach of small children. Candles should never be left burning
unattended or near combustible objects.
When expecting visitors, make sure your
driveway and sidewalks are shoveled and de-iced to prevent accidents.
KARLI AVELLONE is the manager of group exercise at Akron
General Health and Wellness Center West in Akron, Ohio. Reach
her at (330) 665-8130 or [email protected].