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Sunday, Dec. 21, 2014

Tips to avoid holiday weight gain

Monday, December 6, 2010

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According to the National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive Kidney Diseases, most people gain 1 or 2 pounds over the holidays. This may not seem like much; however, most people never lose that extra weight. So, year after year, the pounds start adding up. The best plan is to avoid gaining weight during the holidays so you don't have to worry about taking it back off again. Here are some tips for maintaining your weight during the holiday season:

*Eat breakfast so you will eat less the rest of the day.

* Don't go to holiday meals or parties after not eating all day.

*If you attend holiday parties with lots of food choices, select a small plate. Research has indicated that we base the amount of food we eat on the plate size and not on how hungry we really are.

*Listen to your stomach and stop eating when you are full.

*Wait 15 minutes after you eat to decide on seconds.

*Move away from the table. This reduces the urge to overeat and allows you to focus on spending time with family and friends.

*Rest. Lack of sleep equals more eating.

*Take a healthy food to a carry in so there is something for you to eat.

*Be careful about tasting and sampling all of your holiday baking. Those extra bites do add up.

*Keep a food journal to be more aware of what you are eating. People who write down their food intake tend to eat less.

*Get moving. We typically consume extra calories during the holidays so burn them off by walking, caroling, sledding, ice skating and walking to view holiday decorations instead of driving.

*Not letting yourself have special foods during the holiday season is almost certain to lead to overeating and guilt. Enjoy the holiday season and special holiday foods that you like by planning ahead and watching portion sizes. For more information on this and other topics related to nutrition and food safety, call the Putnam County Office of the Purdue Extension Service at 765-653-8411.

Upcoming Events

Dec. 1- Monical's Pizza 4-H Fundraiser

Dec. 7 -- Bi-state Crops Conference (PARP, CCH), Beef House, 8:30 a.m.

Dec. 7 -- Stay Safe On-Line Leader Lesson at Extension Office 1 p.m.

Dec.14 -- Last Chance PARP Program in Cloverdale 6 p.m.

Dec. 15 -- Monicals Pizza 4-H Fundraiser

Dec. 23-24 -- Office Closed for Christmas

Dec. 29 -- Monical's Pizza 4-H Fundrasier