The average American eats about 3,000 to 3,500 calories during Thanksgiving lunch / dinner (the actual meal). This usually comes to over 4,000 calories for the day in total. Throw in second helpings of dessert and other goodies and you can imagine how that can spiral out of control.
Here are some helpful holiday tips to help you avoid gaining the usual 5-10 pounds during the holiday season.
1. Chew sugarless gum while cooking. This may help decrease food sampling.
2. Drink a glass of water before eating. Water is a natural appetite suppressant and may help with overeating during this holiday season.
3. Make a deal with your friends or family that there will be a healthy alternative for every unhealthy dish (ex. Marshmallow Yams and then have sweet potatoes or Stuffing and then have steamed vegetables.)
4. Bring your own healthy, tasty dish to a family or friend holiday gathering.
5. Eat slowly. It can take your brain up to 20 minutes to realize that you are full. Put your fork down between bites or take 2 to 3 breaths before taking another bite. Eat until you are satisfied not full.
6. Finally, try to avoid drinking alcohol because it reduces inhibition and may result in overeating. Instead, try drinking apple cider, fruit juice or light eggnog.
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Benefits of Walking Infograph
With our busy lives, we are all fighting sitting disease. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease and places you at risk for many other illnesses. The good news is that walking can significantly reduce your risk of many diseases. To highlight all the benefits of walking, we’ve created this infograph that you can print and put up in your workplace or share online.
So we encourage employees and everyone to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the importance of physical activity and to give your coworkers a friendly push toward a healthier life.
(Click image to load pdf version of poster)
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In many parts of the world, the beginning of November marks the start of a month-long series of activities aimed at raising diabetes awareness and calling for urgent action to tackle the diabetes epidemic. Here’s a reminder of why we all have to ‘Act on Diabetes. Now.’:
- - New figures recently launched by the International Diabetes Federation indicate that the number of people living with diabetes has risen to 366 million.
- - Diabetes is responsible for 4.6 million deaths a year – 1 every 7 seconds.
- - Healthcare spending on diabetes has reached USD 465 billion.
- - Diabetes is among the top 10 causes of disability, resulting in devastating complications such as blindness and lower limb amputations.
- - All nations – rich and poor – are suffering the impact of the diabetes epidemic
How you eat plays a significant role in the prevention and control of type 2 diabetes. This infographic shows what foods can help and what foods can hurt.
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One in 3 children in the United States is overweight or obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease.As parents, grandparents, family and friends, you can help create opportunities to help kids move more and eat healthier. Take them on a walk with you and involve them in reaching your step goal. This infographic displays warning signs as well as tips for a healthier future.Leave a Comment »