December - 2010 Newsletter
Happy Holidays from
The Staff of Holtz Psychological Services
Avoid Weight Gain During The Holidays
The holiday season is often a time when we indulge ourselves in our favorite foods; foods that are often high in calories and fat and are also low in nutritional value. This time of year typically allows for extra helpings, snacking on seasonal treats, and less time for exercise. Although at times it may seem impossible to avoid seasonal foods there are ways to enjoy the holidays without increasing your pants size.
- Think ahead about what your schedule will be like during the holidays. Figure out what is a realistic amount of time you will have available to work out. Don't eliminate your exercise routine during the holidays because you won't have time to complete all of it, complete what you can with your limited amount of time. After all, half a workout is better than no work out at all. Exercise at home, you will be more likely to work out if you don't have to drive somewhere. Schedule your workouts like you would any other appointment.
- Bring healthy snacks with you to work. Holidays are often a time when co-workers bring seasonal treats with them into the workplace to share. If you are armed with your healthy snacks you won't need to indulge in these treats.
- Write down everything you eat in order to increase your awareness of what you are consuming - eat mindfully!
- If you are attending a holiday party, do eat ahead of time. Attending a party on an empty stomach will cause you to indulge and over eat. If you have a light meal or healthy snack beforehand you won't be as hungry and you will be less likely to indulge.
- Scope out healthy foods at holiday parties and eat these first. For example, eat plain chicken pieces, veggie sticks, and fruit first; then move on to less healthy options. You'll be less hungry when you do so.
- Skip dressings, gravy, and high calorie condiments. Eating the item plain will save you calories.
- Avoid alcoholic beverages; often these beverages have a high caloric content. Indulging in 2-3 drinks can add up to a full meals' worth of calories. If you decide to have an alcoholic drink, mix it with sparkling water to reduce the amount of calories you consume.
- When doing holiday shopping bring healthy snacks with you. You'll be less likely to stop at the fast food restaurant or food court in the mall if you snack on these healthy items when shopping.
- Don't linger at the buffet or in the kitchen. Being in close proximity to unhealthy foods will make it harder to resist them. Instead focus on socializing, share conversation instead of dessert.
- Substitute unhealthy ingredients for healthier options. For example, if a dessert requires chocolate opt for chocolate that contains 70% cocoa; this is much healthier to eat than milk chocolate.
- Actively make healthy choices!
- Reduce your portions. It's ok to try everything; however you don't need a full serving of each item. Have full servings of healthy items and tastes of unhealthy items.
- Drink water before and during meals. Water will create the feeling of fullness and lead you to eat less.
- Our body's metabolism slows down during sleep; therefore it is important to allow enough time to digest our food before sleep. Try to eat at least two hours before going to sleep, this will allow you body to digest what you consume.
- Stop eating when you are 80% full. Although it might be difficult at first, with continued practice this will lead to a lifestyle change.
If you or a loved one need help this holiday season, or any time please call on us (631) 427-6669, we are ALWAYS, here to help.
Other News: Children's Social Skills Group Starting and our highly regarded parenting classes are starting soon! Please contact Dr. Adam at firstname.lastname@example.org for details
We are pleased to announce our affiliation with Dr. Heather Grossman. Dr. Grossman is a speech and language pathologist with expertise in stuttering and social communication. Dr. Grossman is seeing patients in our Melville Office.
Holtz Psychological Services provides complete evaluations for Learning Disabilities and Autism Spectrum Disorders. Please inquire about our new Parenting Groups as well as our new Social Skills groups.
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