The holiday season often comes along with special meals, tempting goodies and a hectic schedule that can blow a diet and fitness routine. George Washington Today talked with two experts in the School of Public Health and Health Services—Loretta DiPietro, professor and chair of the Department of Exercise Science, and Todd Miller, associate professor of exercise science—and asked them to identify some health-promoting strategies for this season, the New Year and beyond.
Q: The holiday season often involve lots of parties with tempting high-calorie foods. Do you have any suggestions for how to stay out of trouble?
Dr. DiPietro: When you are invited to a holiday party, think about a strategy ahead of time. For example, instead of heading straight for the cookies and chips head for the colorful vegetable or fruit platter and go ahead and dig in. You won’t be as hungry for the rich foods that can translate to extra pounds long after the holiday season is over.
Dr. Miller: If you are concerned about your weight, eat a small but healthy snack to curb your appetite right before going out—and remember to be merry!
Q: Many people sit down for a special meal or two this time of year. Do you have any tips on how to indulge a bit yet keep to a healthy routine?
Dr. DiPietro: Don’t overload your plate—you can still enjoy your favorite foods but try to limit portion sizes so that you do not overeat. And after the meal wait for 30 minutes to allow your food to digest and then go for a 15-minute walk. The walk helps your body metabolize the sugar that has flooded into the bloodstream 30 minutes after a meal. Walking not only helps keep weight at a healthy level but my research suggests that a post-meal walk might help ward off a condition that can lead to diabetes.
Dr. Miller: If the snow and ice has got you homebound during the holidays try an indoor activity that gets you up and moving. Walking at an indoor mall or even playing an active video game can help get your heart rate up and the blood pumping.
Q: ’Tis the season filled with shopping, travel and other things that can interfere with a trip to the gym. Are there ways that people can build regular physical activity into their day?
Dr. DiPietro: Walk really fast when you are running errands or on a shopping trip. Shovel snow, rake leaves and do some gardening. If you are watching television, get up and walk in place at the commercial breaks. And remember that anything you do that gets your heart rate up a bit is a step in the right direction.
Dr. Miller: Just because you don’t have time to go to the gym doesn’t mean you have to be inactive. Park your car and walk a half a mile. Take the stairs instead of the elevator. The calories are small but if you start doing that over and over again it all adds up to a healthier lifestyle—one you can maintain all year round and not just during the holiday season.