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Happy Turkey Day!
On this day before Thanksgiving, everyone seems to have food on their mind! Apple pie, turkey, cider...just consider the extra calorie intake! Remember that added pounds on the waistline can be avoided. Check out the ten tips below on avoiding holiday weight gain.
Another great resource to check out is the Food and Fitness Planner as we head into the holiday season. If you have diabetes or if you are pre-diabetic, check out the Diabetes Association Food Planner.
Good health to all - and at least go for a walk on Thursday!
Michelle
Michelle Collie, PT, DPT, MS, OCS
The care at its best E-Newsletter is designed to provide ongoing fitness, injury and disease prevention tips to help you stay healthy. In addition, program, community and staffing updates will be available. Please feel free to email me directly with comments and suggestions.
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Joe Napoleone, DPT and Jaimie Fellela attended the Pink in the Rink to support Gloria Gemma Breast Cancer Foundation on October 29, 2010.
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Ten Tips to Limit Holiday Weight Gain!
The fact is that most people gain at least a pound during the holidays, and to make it worse, this weight stays on permanently. So why not be proactive and prevent the increase in pant size and consider these tips:
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Get active. Increase your activity the week before and day of the "feast" so you can indulge in an extra piece of pie! Take a long walk with your family while the turkey cooks. -
Eat breakfast. Beginning your day with a small, healthy breakfast will help control your appetite later in the day. Try an egg with whole wheat toast or oatmeal. -
Skim calories. Use sugar substitutes in place of sugar, reduce oil and butter wherever you can and use fat free/skim options for dairy products. -
Practice portion control. Select reasonably sized portions of food choices that you really want - you don't have to try everything on the table. -
Save the seconds. Resist second helpings and save leftovers to enjoy the next day. -
Make sensible choices such as white turkey meat with cranberry sauce, salads, whole grains, roasted vegetables, and pumpkin pie - with small portions of special treats! -
Slow down. Eating slowly will allow you to enjoy your food and to know when you are full rather than over- stuffed. -
Remember the calories in alcohol. Alcohol calories add up quickly. This is compounded when you drink high calorie egg nog and creamy cocktails. -
Drink water. Enjoy sparkling water between other drinks to stay hydrated, sober and in control of your appetite. -
Enjoy! Have a wonderful day that focuses on family and friends - not just food. Take the time to talk, take a walk, play games, and then enjoy the good food as a bonus.
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Performance PT wants YOU!!!
Performance PT is hiring for a front desk position. If you are energetic and reliable, and you enjoy working with people, then this is the job for you! Please send your resume via email to Dawn Daniels at ddaniels@performanceptri.com.
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Stealth Health: Nudging Kids Toward A Better Diet
 Need some ideas on how to encourage kids to eat a more healthy and balanced diet? Listen to this recent story which considers the psychology of choice, taste and "hidden healthies."
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My Health Advisor: Calculate Your Risk of Type 2 Diabetes, Heart Disease and Stroke
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Diabetes Focus: How Much Exercise Do I Need?
 Exercise is part of a healthy lifestyle for everyone, and it's especially important for people with diabetes. But exercise doesn't necessarily mean running a marathon or bench-pressing 300 pounds. The goal is to get active and stay active by doing things you enjoy. Here are some ideas for getting moving and making exercise part of your daily life:
*People with pre-diabetes or diabetes and the general adult public should aim for a minimum of 30 minutes most days.
*Walking, gardening, swimming, cleaning house or doing yard work all meet this goal. Anything that increases your heart rate and causes you to break a light sweat is adequate.
*Children and teens should aim for at least 60 minutes most days.
It's not easy to find the time to fit in exercise, but start slowly and build up to your goal over 3 or 4 weeks.
For more information click here.
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Are Your Taking a Good Multi-Vitamin?
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