HOLIDAY HEALTH WITH NICOLE TERRY


Nicole Terry is a registered dietitian nutritionist (RDN) and a licensed dietitian (LD) with Baxter Regional Medical Center. She spoke to Living Well about avoiding holiday weight gain, and striving for a healthier season.


JULIANA GOODWIN FOR LIVING WELL


Q. Is it true that Americans gain an average of 5 pounds during the holi- days? If so, how long does it take to lose it? A. Typically this is pretty true. It


does vary. This weight gain is from extra intake and less activities. To lose it takes time. If we decrease


500 calories a day, we will lose 1 pound a week. For some of us it’s tough to do. I recommend 250 calories a day and that would be 1 pound every other week. A lot of research is showing if we do slow- er weight loss we are more likely to keep the weight off. Those who do the crash diet after the holidays tend to see the weight rebound.


Q. The holidays are hectic. Can you give me 5 examples of how people can squeeze in more exercise, even if it’s in 10-minute increments? A. Maybe add a YouTube video, Blo-


gilates is one of my favorites. She is great for strength training but also cardio and her videos are 10 minutes each. I love it because if I am in pinch on time I can do it once, or twice if I have more time. There are lots of little things we can


do throughout our day that add up. I have given up taking the elevator. If you


take the stairs that is an easy way to increase burning calories. Park farther away at work and the grocery store. Something we have started doing in our office is take a 10-minute break to do planks and crunches. If you do it 2-3 times a day, it can increase productivity because you are refreshed. I love planks because it activates the core but arms, legs and glutes feel it, too. Squats are great, too. Every time you go to the bathroom


during the day, do five jumping jacks, five push-ups. Take the kids for a walk after dinner; it aids digestion as well.


Q. What are some ways people con- sume extra calories and don’t even think about it? A. There are so many treats during


the holidays. Try not to dip into the candy dish or take a cookie at the office. Skip appetizers at meals. At Thanks- giving, we have those meat and cracker trays and those add up quickly. We tend to cook with extra butter. We also taste test as we go. Chew gum as you cook so you don’t sample as many foods.


Q. Alcohol adds extra calories. For those who are going to drink regard- less, what are some better choices?


Nicole Terry is a registered dietitian nutritionist (RDN) and a licensed dietitian (LD) with Baxter Regional Medical Center SUBMITTED PHOTO


A. Alcohol adds up and adds up


quickly. Make a wine spritzer, mix club soda with your wine so you get refresh- ing drink without too many calories. A lot of research has shown if you drink red wine instead of white, you keep track much easier and drink less. Plus we get benefits of antioxidants from red wine. Daily recommendation is two drinks for men, one for women. Try to avoid a drink with added sugar — any- thing with simple syrup.


Q. I’ve read that people tend to eat more when they are stressed and holidays can be stressful. Is that true? If so, what do you suggest to combat it?


A. It depends on the personality type.


There are some who eat more when they are stressed, some avoid eating. Figure out your trigger so you can dis- cover what causes the emotion and what causes you to run towards food for com- fort. If you know your trigger you can remove yourself from stressful situa- tion or prepare a little better. Come up with game plan to be less stressed. It is a holiday of giving and we tend to give more of ourselves than we should. Re- member to take a walk or read a book, whatever makes you happy.


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