Thursday, December 18, 2014
FAIRFIELD-SUISUN, CALIFORNIA
99 CENTS

Tips can help you maintain weight during holidays

By
From page OSF7 | December 13, 2012 |

Now that we’re on the other side of 50, we have the experience and knowledge it takes to avoid bad holiday eating habits, right?

Not necessarily.

As we get older, it can become more difficult to maintain our weight, particularly during the holidays. As we age, we lose muscle mass and often become less physically active. And, while calorie needs decrease, many nutrient needs increase.

Older adults are prone to deficiencies in vitamin B12, calcium and vitamin D, so it’s important to visit your health care provider regularly. It becomes more important to make sure the foods we eat are nutrient-dense – low in calories and high in vitamins and minerals.

Try substituting ingredients in your favorite recipes to cut down on fat and calories without sacrificing taste.

We have many years of memories and may have high expectations of the holidays. This can bring on additional stress and make us prone to overeat, but we don’t necessarily have to resign ourselves to putting on the traditional 1 to 2 pounds this year. Good nutrition and physical activity play an important role in ensuring we have a healthy holiday season.

Here are some tips for getting better nutrition during the holidays:

  • Don’t go grocery shopping on an empty stomach. The stores have an abundance of tempting holiday items and you are more likely to give in if you’re hungry. Make a list and stick to it. Use the Nutrition Facts Label found on products to comparison shop and find lower fat and sodium versions of your favorites.
  • Don’t skip meals before attending or hosting holiday parties. Grab a nutritious snack (Hint: fresh pears and apples are now in season.). It takes about 20 minutes for your brain and stomach to experience a feeling of fullness, so this can keep you from ravenously attacking the party food. Use a smaller plate if one is available and drink plenty of water, particularly if you’re also drinking any alcohol. Restaurants now have nutrition information on their menus so you can make informed choices when dining out. Portions can be extremely large, so plan to save at least half of your meal for the next day’s lunch or dinner. You’ll save money on your food budget, too.
  • When traveling or shopping, pack some snacks, such as fresh fruit and cut-up vegetables or a 1 oz. portion of nuts, to avoid giving in to unhealthy mall or airport food. Fluid needs are increased when you are traveling by air, so drink plenty of water. If you wait until you’re thirsty, you are likely already dehydrated.
  • Increase the fiber in your diet along with sufficient water. Eating fiber contributes to a feeling of fullness and promotes regular bowel movements. The soluble fiber contained in dried beans, oats and nuts helps to lower cholesterol levels. Healthy adults should be consuming 20 to 35 grams of fiber per day. If you are consuming less than this amount, increase your fiber slowly and stay hydrated. Fruits and vegetables are a great source of fiber, and you can increase the amount of different nutrients and antioxidants by consuming many different colors of them.
  • Make physical activity a part of your day. Regular physical activity for at least 30 minutes a day is good for the body and the mind. Pick an activity that you like to do and you are more likely to continue it. Walk and take the stairs when you have the option. Little things add up.
  • Think about what triggers your appetite. Do you overeat when you are angry, tired, sad, anxious, bored . . . or a combination of these? Being accountable to yourself or someone else can be very helpful. Keep a food and activity log or look to a professional for support. Take the time to enjoy a relaxing activity or a favorite hobby.
  • Be positive. Enjoy the time that you have with family and friends and realize that we all have our quirks. Laughter is a great stress buster.

Sharon Martin is a clinical dietitian at NorthBay VacaValley Hospital in Vacaville.

LEAVE A COMMENT

Discussion | No comments

The Daily Republic does not necessarily condone the comments here, nor does it review every post. Read our full policy

.

Solano News

Solano College trustees move back ‘home’

By Susan Winlow | From Page: A1 | Gallery

 
Needs of small dog give Solano man life’s mission

By Ian Thompson | From Page: A1, 5 Comments | Gallery

 
Christmas comes early for prenatal program participants

By Susan Hiland | From Page: A2 | Gallery

 
Police chief: Suisun crime up 3 percent in 2014

By Ian Thompson | From Page: A3, 2 Comments | Gallery

 
Council OKs $65,730 pact to advocate for Travis base

By Ryan McCarthy | From Page: A3

Fairfield pays $42,500 to settle soil suit

By Ryan McCarthy | From Page: A3

 
Jury convicts teen for role in 2012 DeBartolo’s heist

By Jess Sullivan | From Page: A3, 3 Comments | Gallery

 
 
Fairfield police log: Dec. 15, 2014

By Susan Hiland | From Page: A10

Suisun City police log: Dec. 16, 2014

By Susan Hiland | From Page: A10

 
Suisun City police log: Dec. 15, 2014

By Susan Hiland | From Page: A10, 1 Comment

Fairfield police log: Dec. 16, 2014

By Susan Hiland | From Page: A10

 
.

US / World

 
Fears fanned by hackers bring down Sony film

By The Associated Press | From Page: A1

Like Iran, secret diplomacy leads to US-Cuba thaw

By The Associated Press | From Page: A1

 
Pope played crucial role in US-Cuba rapprochement

By The Associated Press | From Page: A1

US travel industry carefully eyeing Cuba tourism

By The Associated Press | From Page: A1

 
US-Cuba thaw could benefit farmers, energy and travel firms

By The Associated Press | From Page: A1

Cubans cheer historic renewal of US relations

By The Associated Press | From Page: A1, 2 Comments

 
Freed American endured years of declining health

By The Associated Press | From Page: A1

US, Cuba patch torn relations in historic accord

By The Associated Press | From Page: A1, 1 Comment

 
Bay Bridge light sculpture to keep on shining

By The Associated Press | From Page: A4, 2 Comments

Study: Huge wildfire supports need for controlled burns

By The Associated Press | From Page: A5

 
A fresh setback for efforts to cure HIV infection

By The Associated Press | From Page: A5, 1 Comment

14 charged in deadly 2012 meningitis outbreak

By The Associated Press | From Page: A5

 
Study: Alcatraz inmates could have survived escape

By The Associated Press | From Page: A5

Nigerian court sentences 54 soldiers to death

By The Associated Press | From Page: A6

 
Colombian rebels announce unilateral cease-fire

By The Associated Press | From Page: A6

Russians flock to stores to pre-empt price rises

By The Associated Press | From Page: A6, 1 Comment

 
Pakistan buries victims of school massacre

By The Associated Press | From Page: A6, 1 Comment

.

Opinion

Asia needs to prepare for a possible China crash

By William Pesek | From Page: A7

 
Editorial Cartoons: Dec. 18, 2014

By Daily Republic Syndicated Content | From Page: A7

 
Crime Witness Protocol 101

By Kelvin Wade | From Page: A7, 8 Comments

 
.

Living

Today in History: Dec. 18, 2014

By The Associated Press | From Page: A2

 
Community Calendar: Dec. 18, 2014

By Susan Hiland | From Page: A2

Horoscopes: Dec. 18, 2014

By Holiday Mathis | From Page: A9

 
My siblings don’t want to replace abusive mother’s pacemaker

By Kathy Mitchell and Marcy Sugar | From Page: A9

.

Entertainment

25 movies chosen for the National Film Registry

By The Associated Press | From Page: B4

 
Saving Private Ryan’ among films being preserved

By The Associated Press | From Page: B4

TVGrid

By Daily Republic Syndicated Content | From Page: B4

 
.

Sports

Falcons cruise by crushers in girls basketball

By Paul Farmer | From Page: B1, 1 Comment | Gallery

 
49ers release McDonald amid further legal trouble

By The Associated Press | From Page: B1

Carr faces another tough test in rookie season

By The Associated Press | From Page: B1

 
For MLB, changes in Cuba will take time to sort out

By The Associated Press | From Page: B1

Garcia resigns as FIFA prosecutor

By The Associated Press | From Page: B2

 
Chattanooga women stun No. 7 Stanford 54-46

By The Associated Press | From Page: B2 | Gallery

Track coach Drummond gets 8-year doping suspension

By The Associated Press | From Page: B2

 
Warriors’ Bogut out with knee injury vs. Thunder

By The Associated Press | From Page: B2

AP source: Romo close to $15M, 2-year deal with Giants

By The Associated Press | From Page: B2

 
Baseball monitoring White House Cuba decision

By The Associated Press | From Page: B2

APNewsBreak: Judge rejects NCAA concussions deal

By The Associated Press | From Page: B2

 
Painkillers lawsuit against NFL dismissed; may be appealed

By The Associated Press | From Page: B2

 
This date in sports history for Thursday, Dec. 18, 2014

By The Associated Press | From Page: B3

.

Business

McDonald’s in Japan limits orders of fries

By The Associated Press | From Page: B5

 
Amid scrutiny, Uber says it will focus more on safety

By The Associated Press | From Page: B5

Health care exchange sign-ups exceeding last year

By The Associated Press | From Page: B5

 
Fed to be ‘patient’ about a rate hike; stocks soar

By The Associated Press | From Page: B5

.

Obituaries

Jennie Ponce Reyes

By Nancy Green | From Page: A4

 
Patricia “Pat” Anne Stringfield-Pierre

By Nancy Green | From Page: A4

Marian L. “Chicki” Downs

By Nancy Green | From Page: A4

 
Ernest “Ernie” Moretti

By Nancy Green | From Page: A4

.

Comics

Frank and Ernest

By Daily Republic Syndicated Content | From Page: A8

 
Zits

By Daily Republic Syndicated Content | From Page: A8

Sally Forth

By Daily Republic Syndicated Content | From Page: A8

 
Garfield

By Daily Republic Syndicated Content | From Page: A8

Peanuts

By Daily Republic Syndicated Content | From Page: A8

 
Dilbert

By Daily Republic Syndicated Content | From Page: A8

Get Fuzzy

By Daily Republic Syndicated Content | From Page: A8

 
For Better or Worse

By Daily Republic Syndicated Content | From Page: A8

B.C.

By Daily Republic Syndicated Content | From Page: A8

 
Rose is Rose

By Daily Republic Syndicated Content | From Page: A8

Blondie

By Daily Republic Syndicated Content | From Page: A8

 
Pickles

By Daily Republic Syndicated Content | From Page: A8

Baldo

By Daily Republic Syndicated Content | From Page: A8

 
Baby Blues

By Daily Republic Syndicated Content | From Page: A8

Wizard of Id

By Daily Republic Syndicated Content | From Page: A8

 
Beetle Bailey

By Daily Republic Syndicated Content | From Page: A8

Crossword

By Daily Republic Syndicated Content | From Page: A9

 
Cryptoquote

By Daily Republic Syndicated Content | From Page: A9

Sudoku

By Daily Republic Syndicated Content | From Page: A9

 
Bridge

By Daily Republic Syndicated Content | From Page: A9

Word Sleuth

By Daily Republic Syndicated Content | From Page: A9