Lighten Up! with FOH During the Holidays

Lighten Up! with FOH During the Holidays

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FOH Program Contact: Sam Gabuzzi
Phone: (312) 886-5440

During the holidays, the average person attends approximately five holiday celebrations where calorie-laden, high-fat foods and alcohol are usually available in large quantities. While the holiday season may not be the best time to begin a diet, you can still curb weight gain and maintain your current physical fitness level. You can do it with Lighten Up! with FOH, a weight management and nutrition program that teaches people what they need to know to make healthy food selections so they can “lighten up” safely and permanently.


OUTSIDE LINKS
	WEIGHT LOSS & CONTROL INFORMATION AT THE NATIONAL INSTITUTES OF DIABETES & DIGESTIVE & KIDNEY DISEASES (NIDDK) www.niddk.nih.gov/health/nutrit/nutrit.htm

	CDC: OVERWEIGHT & OBESITY www.cdc.gov/nccdphp/dnpa/obesity/

	NIH OBESTIY RESEARCH TASK FORCE http://obesityresearch.nih.gov/News/ background.htm

	FDA'S OBESTIY WORKING GROUP - CALERIES COUNT INITIATIVE www.fda.gov/oc/initiatives/obesity/
	NIOSH'S STEPS TO A HEALTHIERUS WORKFORCE www.cdc.gov/niosh/steps/
	CDC'S BMI CALCULATOR www.cdc.gov/nccdphp/dnpa/bmi/

Here are some healthy holiday eating and exercise tips from Lighten Up! with FOH:

Don’t go to a party on an empty stomach. Eat a healthy snack before you arrive and you’ll be less tempted to overeat
Look for low-fat and calorie alternatives at the party like carrots, broccoli, oranges, grapes, or other fruit and vegetables selections
At mealtimes, limit yourself to one serving – this also means only one piece of pie or cake
Share a tasty dish with a friend – you’ll get to sample the meal without overindulging
Limit yourself to an occasional glass of those high-fat creamy holiday drinks such as eggnog
Have only one glass of punch, wine, or other alcoholic beverages
Keep a journal or log of what you eat.
Balance the extra intake of holiday calories by working out a little longer and/or adding a few extra exercises to your regular workout regimen *
At a minimum, try and maintain your existing exercise regimen – you may even take small sensible steps to increase it as you can, for example, take a walk after a large holiday meal
Drink at least eight glasses of water per day

If you are like most people, you look forward to the holidays because of the delicious treats that are available in abundance. There is no reason why you shouldn’t enjoy your share of holiday pies, cakes, and more – just remember to strike a nutritional balance. Eat plenty of healthful fruits and vegetables to balance out high calorie or high fat foods, follow the guidelines set forth by FOH’s weight management and nutrition program, and Lighten Up! with FOH.

FOH hopes that you have a healthy and happy holiday season. Programs like Lighten Up! with FOH are available to help you learn skills to improve your health and well being. FOH also offers a range of services that provide support through stressful periods such as the holiday season or other at times. FOH’s Employee Assistance Program (EAP), provides immediate assistance to a licensed professional counselor, 24 hours per day, 365 days a year via a toll-free telephone number that is available from anywhere in the United States. Click here for more information about EAP services.

* FOH encourages healthy and sensible eating and exercise habits. FOH discourages excessively long periods of exercise as a way to compensate for a pattern of overeating. Contact your EAP if you have any concerns in this regard.

LEARN MORE!

http://www.foh.dhhs.gov/Public/Productfocus/May04/lightenup.asp
Lighten Up! with FOH
FOH’s Weight Management and Nutrition Program