5
Quick Tips for Avoiding Holiday Weight Gain and Related Back Pain
By: Sylvia
Marten
The relationship between weight and chronic
pain is
well-established, with patients who are overweight or obese likely to suffer
related back pain.
Of course, with Christmas just a week
away, the holiday season is a time that many people put on a few extra pounds,
which can be an issue of concern for not only chronic pain sufferers but
pain-free individuals.
To better the chances of avoiding
weight gain and related pain in the wake of Christmas parties and New Year’s celebrations,
indulge in these helpful tips:
1. Exaggerate
Just How Negative Those Appetizers Are
A recent study in the Journal
of Consumer Research noted
how playing a trick on the mind can help those people worried about weight gain
avoid giving in to tempting food.
According to the study, consumers with
strong dieting goals exaggerated the amount of calories in the complementary
cookies, which were then considered detrimental to weight loss and avoided.
Now if you are concerned about what
one or two handfuls of pigs in a blanket at your company Christmas party may do
to your weight, simply overestimate how bad they are for you.
If these tactics do not work, make a
concerted effort to moderate your intake of unhealthy holiday appetizers and
other fattening foods.
2. Never Show
Up to Christmas Parties Hungry
Whether attending holiday parties
involving family, friends or coworkers, the number-one cardinal sin is showing
up hungry, which may cause you to overcompensate and stuff your face with
delicious but unhealthy food.
Rather, be sure to eat your normal
three meals on the days of these big get-togethers. In fact, you may even want
to have a healthy snack, such as fruit, prior to leaving for the party.
3. Avoid
Calories, Including Too Much Alcohol
Avoiding foods that are high in
calories is often a major goal of weight control.
Sorry to burst the bubble, but this
means alcohol as well, with the average alcoholic drink containing
anywhere from 150-200 calories and
just 2 or 3 drinks often equivalent to regular daily caloric intake levels.
If you can, limit the alcohol or wine
and drink plenty of water. Furthermore, try to fill up on healthy foods like carrot
sticks, celery and other fruits, without having to dip them into dips, which
are often high in calories.
By filling up on healthy fruit and
vegetable appetizers, you will be better prepared for a moderate meal at your holiday
party than an all-you-can-eat (and drink) buffet.
4.
Exercise Daily Rather Than Waiting for January 1st
A lot of people are resigned to the
"fact" that they are going to gain weight during the holidays, and
that there’s nothing they can do in the meantime.
Don’t fall into this trap!
If you exercise daily, try to boost
your routines anywhere from 15-30 minutes extra during the holidays, which will
allow you to compensate if you do tend to eat a little more than expected
during this time of the year.
If you are not a regular exerciser,
today’s a perfect time to start. There are plenty of activities that you can
do, from walking around the block in the morning to running on a home or gym
treadmill to engaging in simple stretching exercises.
Sure, your New Year’s resolution may
involve getting more exercise to lose weight (and even reduce pain).
But if you're like most people, New
Year’s resolutions are meant to be broken.
Why not put yourself ahead of the
curve and start an exercise program before the New Year? Perhaps you’ll get
into a groove and make exercising an everyday part of your life.
5. Resist
Being a Taste Sampler
If you are cooking on Christmas Eve or
Christmas Day, avoid being a test taster.
Testing out how all sorts of food
taste can throw off your normal diet, and leave you hungrier than usual.
In a similar light, simply attending
holiday parties may leave you feeling as if you are a part-time food sampler.
To avoid this potential trap, take
your mind off food by having some fun (after all, that’s what parties are meant
for). Engage in riveting conservation with a coworker. Dance with your
significant other. Play with your younger cousins, or nieces and nephews (trust
me, they’ll keep you active and likely have plenty of new Christmas gifts to
show you).
With all that said, best wishes to you
and yours on a safe and healthy holiday season.
Enjoy the holiday season!
Dr. Heller
Photo courtesy http://www.publicdomainpictures.net/view-image.php?image=1606&picture=gingerbread"
by Petr Kratochvil
A new study, published in Human and Experimental Toxicology
analyzed more than 38,000 reports of infant hospitalizations and deaths
following vaccinations. Researchers have found statistically significant
correlations between the number of vaccine doses administered to infants
and infant hospitalization and mortality rates: babies who receive the most vaccines tend to have higher (worse) hospitalization and death rates.
