Hoboken Health Corner: December 2010


Holiday Health Tips

By Leslie Goldstein, RD

How will you survive the dreadful winter slump? Cold and dark weather, tons of holiday parties with leftovers, family visiting… who has the time to exercise, let alone eat healthy?

While the holidays can be a fun exciting time, it is important to take care of yourself as well as you cook and shop for those you care about this holiday season. Here are some tips to boost your immunity and your spirits!

  • Limit alcohol (This may be difficult at a party). Try to have 1-2 drinks per day. Liquor has 9 calories per gram. Keep this in mind as you pound down shots. Include water between drinks to hydrate (liquor dehydrates the body).
  • Limit refined sugar (found in sauces, breads, canned fruits and crackers), which can increase fat calories and cause weight gain. It’s easy to snack on foods at a party that are high in sugar. Be wary of what you put in your mouth; opt for low calorie nutritious fruits and vegetables if you need to nosh while talking with a co-worker.
  • Start your meal with a broth based soup or salad. Fill up on lower calorie foods such as vegetables, beans and lean meat before diving into a large piece of pie on an empty stomach. Treat yourself to 3 small bites of pie rather than an entire large slice. This way you will enjoy the food without filling yourself to the point of discomfort.
  • Include healthy snacks. If you know you are going to a party where you may not have healthy options, make sure to have a snack first of fruit, vegetables and low fat dairy (for protein). This will prevent you from ravaging on snack foods. Bringing a healthy dish with you will also ensure that there is something healthy to choose.
  • Hydrate with extra fluids such as water or tea to prevent dry skin in the cold air.
  • Carbohydrates provide energy (much needed while shopping!!) Include whole grains, sweet potatoes, beans, squash and berries in your diet.
  • Exercise! Maintaining your routine during the holidays is important- DON’T skip on exercise. It will help to release stress, anxiety and decrease your risk of getting ill. It will also ease the load if you are attending many parties, consuming more calories than usual.

Healthy Winter Challenge

Lastly, I have a winter challenge for you all.

Aim to increase the number of steps you take this season. When in a time crunch it is helpful to increase whenever/wherever you can! Here’s the challenge, feel free to comment on Hoboken 411 or email me with your progress – Take the stairs at least 3 times each day.

This alone with increase the number of steps that you take by a minimum of approximately 60 steps. Small steps count toward larger goals! Aim to increase your steps to reach 10,000 a day. Any added increase will help prevent weight gain. Try purchasing an inexpensive pedometer to track your progress more specifically. Have a great holiday season!

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

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