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Holiday Help

Posted on: Tuesday, 2 November 2004, 03:00 CST

eye-opening discoveries on health and fitness

TIPS FOR A HAPPIER, HEALTHIER SEASON

I'm a girl who loves to share information, especially empowering, life-changing information. That's why I'm so excited to be writing this column. It's the first of what will be a regular, monthly column based on the most important facts, helpful tips and eye- opening discoveries I've learned in my 26 years in the health and fitness world.

My health journey began as a desperate attempt to win my own battle against obesity, and to avoid, for myself and for my siblings, the degenerative diseases that prematurely claimed the lives of our parents. This journey has changed my life and appearance (from 174 to 120 pounds), led to my writing seven best- selling books on health, wellness and fitness, and helped create my latest passion, my Web site at www.marilu.com (which, I'm proud to say, has become one of the hottest health and diet information hubs on the Internet!).

Overdoing It

I think it is quite fitting for me to begin my monthly feature here in the November issue because November means Thanksgiving, and Thanksgiving means food-a lot of food! Our national plan for gluttony on Turkey Day is kind of like those crazy guys who run with the bulls every year in Pamplona, Spain: "This animal might kill me, but it's sure gonna be fun!"

It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day. That's no longer a shocking factoid; Thanksgiving has become an obligation-a kind of "roly-poly" day of obligation. We now feel shortchanged if we "only" gain 4-5 pounds by January.

Our holiday "supersizing" is not, however, a phenomenon that started with the supersizing trend of the 1990s. It goes back to the mind-sets we established with our first Thanksgiving feast. I remember myself in fourth grade. As January rolled around, so did I. I couldn't even button my Catholic school uniform blouse comfortably until March, and my plaid skirt was no longer pleated. The sad part was that I was only 9 years old!

Better ideas

This holiday mentality is not only debilitating to us, it spills over to our children, and they carry on the tradition, the legacy, the obesity, the diabetes and the heart disease. But I've learned that you don't have to fall apart during the holidays if you try some of these simple tips. And I'm betting you can still have your happiest, tastiest holiday season.

* In general, focus not on the food, but on the activities. Approach the holidays as you did when you were a wide-eyed, can't- sit-still, sweaty little kid-the days before you discovered pecan pie!

* Be aware of the tendency to hide extra pounds in colder weather. Cold weather means heavier clothing and less opportunity to exercise. Don't let your wardrobe be taken over by sweat pants and flannel. Once a week, especially if you're not weighing yourself regularly, put on a pair of fitted jeans to see exactly where you are. Don't let the bulk quietly build up and surprise you. If I feel I need to put the brakes on, I'll wear tight jeans for a day, and that gets me back on track. If you don't want to pig out at a party, try wearing an outfit that's snug enough to tell you when to stop, because your eyes won't tell you as much as your waistband.

* Stay properly hydrated! Winter is very dehydrating, and you may find yourself more water-depleted than even during the summer. You don't sweat as noticeably as you do in summer, so you don't think of grabbing water as often. Plus, it's not only dry outside; it's also dry inside because of radiators and heaters. Always keep a water bottle handy. Often when you think you're hungry, you're really just thirsty-for water, not soft drinks (which, by the way, are one of worst saboteurs of proper digestion, but that's another article).

* Don't turn Thanksgiving into The Last Supper-or it just might be. It's better to pace yourself throughout a big clay like Thanksgiving by having something healthful for breakfast and something light for lunch. In fact, throughout the holiday season, it's best to plan ahead so that you're not overeating at every event. This can shock your body. The effect of even one heavy meal is much more detrimental to your health than people realize. I'm really not kidding when I say it can kill you.

* Try to find little pockets of exercise throughout your day. This goes beyond the once-a-year family touch football game. I'm talking about doing some form of exercise every single day during the holiday season. One of the best ways to do this is to wear comfortable shoes and clothes so that you're able to move freely and, therefore, are always ready for a workout. (Except, of course, when you're wearing something snug to check your progress.) You don't have to only hit the gym, either. You can power walk through shopping malls, do squats or calf raises at the bus stop (let 'em point; they're just jealous), or climb the stairs, concentrating on pushing each stair away from you for an extra burn. Keep a bag of workout clothes in your car or at work so that you'll always be prepared to stop at the gym or walk around the block if you get the chance. Workout opportunities often arise, but we just don't have the equipment available. Think of your gym bag like the auto emergency road kit you keep in the trunk of your car-only it's your emergency "workout" kit.

* Increase your consumption of "wet" foods. By this I'm referring to high-water-content (raw or steamed) whole vegetables and fruits as opposed to concentrated foods, which are typically meats, fish, pastas or grains (the centerpiece of your meal, the entre). A high "wet food to concentrated food" ratio is best for efficient digestion and nutrient variety, plus it's less taxing on the heart. Consider having fruit for breakfast so that you're starting with at least one wet food every day. And it's best to have at least one wet food at every meal-such as a salad or a steamed or raw vegetable- and preferably more.

* Avoid "manic-depressive holiday syndrome." It's fun to party on down for the holidays, but a blowout mentality almost always leads to post-holiday depression. Feeling a little blue in January is normal. The good times with family and friends are over, and you're back into the boring old work mode. But when you add to this little downer 7 extra pounds, lowered self-esteem, and lots of cravings for the overindulgent food and behavior you've grown accustomed to, that's a big mood swing for most people to handle. Believe me, I know. As a young actress, I once canceled the month of January because of fatness-I was too fat and depressed to audition.

* If you want to really keep yourself in check, it's a good idea to start a food diary. It doesn't have to be a big deal, just write enough to track what you're eating, how much, and the frequency.

Have a wonderful and healthful start to the holiday season, and I'll see you next month!

Remember To:

* Focus on fun activities, not food

* Wear form-fitting clothes for a day

* Keep yourself properly hydrated

* Don't gorge at any meal, even Thanksgiving

* Incorporate pockets of exercise every day

* Eat lots of "wet" foods, especially a light fruit breakfast

* Avoid "manic-depressive holiday syndrome"

* Start a food diary

Actress and best-selling author Marilu Henner offers classes and community at www.marilu.com.

Marilu Henner is a well-known actress, lecturer and NY Times best- selling author of Marilu Henner's Total Health Makeover, The 30-Day Total Health Makeover, I Refuse to Raise a Brat, Healthy Life Kitchen, Healthy Kids, Healthy Holidays, and Party Hearty. To find out more about her program, check out her Web site at www.marilu.com.

Copyright Sabot Publishing, Inc. Nov 2004

Source: Better Nutrition

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