Thanksgiving and Christmas eating without the weight

By Celia Jackson

Nutrition Educator

A study conducted by National Institute of Child Health and Human Development shows that Americans gain about one pound during the winter holiday season, this is big differences from the previously belief of five to ten pounds.  However, this does not mean we can have more to eat this Thanksgiving and Christmas holiday.   A weight gain of one pound during the winter holiday season can accumulate and eventually lead to obesity.  Remember, it is always easier to gain weight than to lose weight. 

The average holiday dinner equals to about 3,000 calories and 230 grams of fat and this is only one trip to the dinner table. Therefore, if you eat twice on Thanksgiving or Christmas Day you have potentially consumed 6,000 calories and 460 grams of fat. To avoid consuming so many calories try some of these Holiday Survival Tips:

• Eat a light, healthy snack before dinner.  This will help curb you hunger.
• Use smaller dishes to serve your dinner.  This will help control portions.
• Limit alcohol and only drink diet sodas or water.  This will help eliminate some calories.
• Try using healthier recipe substitutions, such as Splenda instead of regular sugar. (Healthy Ingredient Substitutions will be in next week tips)
• Remember to celebrate and focus on what the holidays are really about, spending time with family and friends.

* Sources: American Dietetic Association and National Institute of Child Health and Human Development

Contact Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, (225) 389-3055 or celia_jackson@suagcenter.com

Enjoy Healthy Holiday parties

By Celia Jackson

Nutrition Educator

The holiday season is here, and with the holiday season comes the joyful holiday parties.  If you are like many people, you will attend a holiday party or two during the months of November and December where the menus at these parties ordinarily will not include the most figure-friendly foods.  So here are some tips to enjoying the party without throwing your healthy diet out the window:

• Go easy on the alcoholic drinks. Remember alcoholic beverages provide calories.
• Eat a snack or a salad before attending the party, this will curb your appetite.
• Remember your portion sizes.
• Try only one dessert, if several choices are available.
• Avoid overeating by doing activities such as socializing and dancing.

 Keeping these simple and easy tips in mind will help you to enjoy your holiday parties without regret.  Remember to keep up with your exercise routine during the holiday season.  

To avoid a break in your routine, plan ahead.  Develop a workout plan specifically for the holiday season and avoid making excuses for not exercising.  

When developing a workout plan consider your family’s holiday arrangements. Try to make adjustments to your workout plan to accommodate these arrangements. 

Use this time to experiment with new activities, such as dancing, Pilates, yoga, jump roping, or mall walking.  Invest in some dumbbells and a stash of fitness DVDs to create a at home gym.    

You can also exercise throughout the day.  Try exercising for 15-minute intervals at least 2-4 times throughout the day.  Also, don’t count out the family! Build your exercise routine around family time.  Exercise as a family. This allows you to spend time with your family while becoming physically fit and showing your children model behavior.  Remember, some physical activity is better than none. Continue to motivate yourself by thinking of all the benefits you will enjoy from exercising on a regular basis.

For more tips, contact  Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana parishes, (225) 389-3055 or celia_jackson@suagcenter.com

Hand hygiene critical for healthy living

Proper hand washing has proven to be the most effective way to protect yourself against viruses, staph infections, colds, and even food contamination, but many people still don't wash their hands or don't wash them properly. Improving hand hygiene can stop the spread of germs and illnesses. Ag Center researcher Fatemeh Malekian, Ph.D., shares six steps for proper hand washing to keep you healthy. Read steps and see photos for proper hand washing at http://www.suagcenter.com/Frontpage%20News/HandHygiene.html

Partnering to Battle Diabetes

The Southern University Ag Center partnered with Louisiana Health Care Review (LHCR) to hold a workshop entitled “Diabetes Empowerment Education Program.” This “Train the Trainer” event which focused on diabetes prevention and intervention was held January 15, attracting more than 20 participants.

Training modules included: recognizing the human body, risk factors in diabetes, understanding diabetes, monitoring the body, managing diabetes through nutrition, complications of diabetes, physical activity: benefits and challenges, medications and medical guidelines, and coping with diabetes.

At Louisiana Health Care Review, the mission is to improve the quality of health and health care by using information and collaborative relationships to enable change. They believe that better care begins with better care management. The team of health care professionals has developed solutions to significantly impact the quality of health care and to focus on performance measures for public reporting. They have developed partnerships with key stakeholders - beneficiaries, governments, providers and the communities - to make health care healthier in their service areas. LHCR’s impact has led to rapid and sustainable improvements in the quality of care, utilization and overall management of health care services.

The event was organized by Christopher Williams of Louisiana Health Care Review. For more information on Louisiana Health Care Review visit http://www.lhcr.org/