10 Simple Tips to Keep Holiday Weight Off Your Hips

The holidays are upon us … with Halloween candy and Thanksgiving behind us and Christmas, and New Year’s Eve before us, the recipe for weight gain is set. For many people, a gain of 5 to 10 pounds is common during the holidays.  However, getting the weight off can be a challenge.  Here are 10 steps to prevent weight gain this year.

1. Don’t deprive yourself. Just have three luscious bites instead of three pieces of pie. If you allow yourself to have a few bites instead of depriving yourself, you will feel less like eating the whole pie later.

2. Increase your exercise time by 10 to 20 minutes – either all at once or throughout your day. According to the American College of Sports medicine you can get your exercise in 10-minute segments of time and it is just as effective as if you exercise for a full 30 minutes.

3. Find slimming, healthy recipes to take to pot-luck holiday dinners. These dinners can be a dangerous place if you are trying to lose or maintain weight. With a little planning and creativity, you can make an addition to the buffet that tastes good and is healthy. Grapes, raw vegetables and low-calorie dips will make great contributions.

4. Have a healthy snack before a holiday dinner so you don’t eat so much. The right kind of snack, such as a handful of walnuts or almonds, can also regulate blood sugar and keep hunger pangs at bay.

5. Eat regular meals. During the holidays it is often tempting to skip meals. Starving yourself all day and then eating all evening is not an effective plan for weight maintenance. 

6. Sleep 7 to 8 hours a night. Studies have proven a link between sleep deprivation and weight gain. People who don’t get enough sleep often have a challenge curbing feelings of hunger. 

7. Plan what and how much you will eat at parties – choose to take a small piece of cake, but skip the chips. If you have a general plan, you will be able to enjoy the party.

8. Drink water – It has zero calories and can prevent mindless eating. If we drink water before meals, we will also feel less hungry and be able to enjoy the meal before us.

9. If you blow your plan, get back on track as soon as possible. Each day is a gift. If you veered off track at the family gathering on Saturday, there is no reason for you not to get back to your goals on Sunday. 

10. Remember: Everything in moderation. Moderation is the key to not feeling deprived and keeping yourself in balance. Whether it pertains to your exercise program, your healthy eating plan or any other activities, making small, but consistent adjustments will help you stay on track, feel better and perform at your best.

Peaches

Peaches, with their soft skin and sweet flesh, are a spring and summertime staple. One of the largest fruit crops grown in the United States, peaches provide a great deal of nutrients with few calories and no fat. Peaches are a healthy way to fit in one of your daily servings of fruit.

Peaches contain over 15 different vitamins and minerals, with the most abundant being vitamin A, vitamin C and potassium. They are also a source of the antioxidant chlorogenic acid which helps scavenge free radicals. These are compounds that your body acquires through exposure to pollutants, food and the environment. Consuming peaches will assist in reducing the effects of aging and deter chronic diseases.

One large peach, about 2 ¾ inches in diameter, contains just 68 calories and no fat. Eating peaches instead of more fattening, processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet and can replace some of the added sugars in your diet. Use them to top unsweetened whole-grain cereal, plain yogurt or plain low-fat cottage cheese, instead of choosing versions of these foods sweetened with high-fructose corn syrup or cane sugar.

Since the Texas peach season and grilling season coincide during the spring/summer months what better way to encourage our families to eat more fruits. One of the foods featured during the Path to the Plate Grilling Workshop series, scheduled April 27 and May 4, will be grilled peaches. Also featured will be corn, pineapple, turkey, chicken, pork, beef and fish.  The series begins each night at 6pm at the Wise County Fairgrounds. Cost is $15 per person for one night or $25 per person for both nights. Generous samples will be offered to each participant.  Contact the Extension office at 940-627-3341 to register.

Foods to Avoid?

Have you ever seen the website ads that say, “Never eat these foods.”?   If you did click on those ads or did a web search for “never eat these foods,” you might be surprised to find just how many foods different people say we shouldn’t eat. Recently I found information from the Ohio State University Extension program that helped put this question into perspective. The article pointed out that the official position of the Academy of Nutrition and Dietetics, the professional organization of registered dietitians, is that any food can fit into a healthful diet. Its list of “foods to avoid” is nonexistent, unless you have allergies or other sensitivities to consider.

In fact, the academy states in a 2013 position paper, “Some health and nutrition professionals and many ‘pseudo-experts’ promote specific types of foods to choose or avoid. A more responsible and effective approach is to help consumers understand and apply the principles of healthy diet and lifestyle choices.”

Targeting certain foods as “bad” can be counter-productive. It encourages black-and-white thinking, which only offers a sense of control as long as a person avoids foods on the “bad” list. Too often, people eventually succumb to temptation, leading them to spiral out of control.

Instead of “never eat these foods,” registered dietitians prefer to encourage thoughtful decisions such as “I can occasionally enjoy a small portion,” or “No, I won’t indulge today.” Helping people, especially those trying to lose weight, to make moderate food choices is a more sustainable approach to healthful eating than giving them lists of “good” and “bad” foods.

But, just to satisfy your curiosity, just what foods are on those “do not eat” lists? It really depends on who’s writing them. Some list specific food or restaurant items that are much higher in calories, sugar, sodium or fat than you might realize. Some list foods that can cause spikes in blood sugar -- including fruit juice and, yes, bananas, which can offer health benefits. Others list broad categories of foods such as bread and pasta, processed foods, or foods made with genetically modified crops.

The authors of such lists often cite studies to support their arguments. But is it science or pseudo-science? It’s often difficult for consumers to tell the difference. That’s why it’s important to look for reliable sources to help you evaluate such questions.  The academy is a good place to start. Check its website at http://eatright.org .

You can also join us at our upcoming Path to the Plate and Grilling workshops on April 27 and May 4.  One of goals is to alleviate unsubstantiated fears about the food supply in addition to the wonderful opportunity to gain new ideas for the upcoming grilling season. Generous samples of grilled meats, vegetables and fruits will be provided. Contact the Texas A&M AgriLife Extension Service- Wise County office at 940/627-3341 for more information.

Path to the Plate: Healthy Grilling Workshops

Grab your friends and join us for our newest program called Path to the Plate-Healthy Grilling Workshops. Hosted by Texas A&M AgriLife Extension Service and Wise County Extension’s Leadership Advisory Board, Family and Consumer Sciences, and Ag and Natural Resources planning groups; the two night event is scheduled for Thursday, April 27 and May 4 in the Women’s Building at the Wise County Fairgrounds. The workshops begin at 6 pm each evening and will conclude around 8 pm.

We are targeting busy people who still want to make time for meal preparation with a grilling twist and feel good about what they are feeding themselves and their family. Whether you’re an old hand or a novice at outdoor grilling we think you will benefit from Path to the Plate. Our goals are to promote Texas Agriculture and teach participants about the role agriculture plays in providing proper nutrition, preventing food waste, and alleviate unsubstantiated fears about the food supply.

To get you ready for grilling season, cooking demonstrations will showcase how to use fresh flavors to make healthy and delicious meals for you and your family. Two different type meats (beef, pork, fish, poultry) along with fruits and vegetables will be featured at each workshop session. You will learn to maximize flavor with the mysteries of marinades and rubs, smart grilling techniques and hear the facts of gas vs charcoal grills. Generous samples of each recipe demonstrated are sure to satisfy your appetite.  Agriculture commodities will be featured as we connect agriculture production to health and nutrition. 

The pre-registration fee is $15 per person for one session or $25 per person for both sessions. The fee includes recipes, brochures, recipe samples, goody bags, and door prizes.  Please call the Extension office at 940/627-3341 to reserve your spot. Space is limited.

Sponsors of Path to the Plate include: Texas Beef Council, Cargill, Texas Pork Producers, First Financial Bank, First State Bank, Legend Bank, and The Community Bank.

I hope you will join us to gain tips, tools and tastes that will put you ahead of the pack this grilling season! For additional information, contact the Extension office at 940/627-3341.

Responding to Stress

According to the American Psychiatric Association “one-third of Americans are living with extreme stress. Stress is taking a toll on people – contributing to health problems, poor relationships, and lost productivity at work.”  Some short-term stress can be positive – causing us to deal constructively with daily problems or meet challenges or deadlines.  But, when stress remains long-term – chronically or continuously – it can be damaging both emotionally and physically.

What can be done about stress in our lives?  First, identify what is causing the stress. Consider whether your stressors are:

• major or minor (e.g., lost keys or lost job),
• temporary or permanent (e.g., giving a speech or a poor marriage relationship),
• relational (e.g., uncomfortable living situation or stressful work relationship), or
• internal (e.g., unrealistic expectations, or low self-esteem or self criticism).

Once you identify the cause(s), it may be easier to choose strategies to help alleviate the stress. Below are four approaches that may help.

When you need to deal with stress on the spot, try these strategies: count to 10 before you speak; take 3-5 slow, deep breaths; go for a walk; say “I’m sorry” if you make a mistake; and begin the day by breaking bigger problems down into smaller ones.

Eat a healthy diet which includes lots of fruits, vegetables, and whole grains, as well as choosing lean meats and eating less refined sugar, processed foods, and saturated fats.

Have a healthy attitude.  Most people who are resilient to stress do two important things: they focus on immediate issues – what needs to be done right now, and they have an optimistic explanatory style – assuming their troubles are temporary (“I’m tired today”) rather than permanent (“I’m washed up”); specific (“I have a bad habit”) rather than universal (“I’m a bad person”).  Find enjoyment in life.  Doing things you enjoy is a natural way to fight stress. Try to find one thing to do each day that you enjoy – even if it’s just for 15 minutes.

The healthier you are, the better able you are to manage stress. Try to get 30 minutes of exercise most days of the week. Exercise not only helps you get in shape, but it also helps you relieve pent up tension, sleep better, and burn up some of the chemicals that are released with the bodily response to stress. So another good reason to dust off those walking shoes, form your team of eight and join us for Walk Across Texas beginning March 6- April 30! Online registration is available by logging on to http://walkacrosstexas.tamu.edu. Also, feel free to contact the Wise County Extension Office at 940.627.3341.

And, one last tip; try laughing more. Research suggests that laughter really is the best medicine. The experience of laughter can increase our physical, mental and emotional well-being. The benefits of laughter can be documented when we consider how laughter serves to safeguard our health, to increase our ability to problem solve and to help us with difficult events or situations.

For more information, contact Texas A&M AgriLife Extension Service in Wise County at 940/627-3341.