Eight Ways to Avoid Holiday Weight Gain

Indulging during the holidays is expected, but keep these tips in mind so the holidays don’t mark the start of a downward spiral into poor eating habits.

1. Weigh yourself
The holidays are not the time to avoid your scale. If you see the pounds creeping on, stop more weight gain as soon as you see it. Be proactive in avoiding holiday weight gain.

2. Write it down
Food journaling works best if you record your food and beverage intake as you go. Write down what, when, where and the quantity that you eat. Make sure to include all snacks and beverages even if you grab just one cracker on your way out the door.

3. Make time to exercise
Exercise helps you de-stress and clear your mind of all that you need to do this holiday season.

Walk the mall before you start shopping, take a new exercise class or practice some yoga or stretching to relax. If it’s too cold to exercise outside, treat yourself to some special cold weather workout gear. Working out in cooler weather can be invigorating, as long as you have the right clothes to stay comfortable.

4. Breathe
If you are a stress eater, consider an alternative to eating when you need a break. Just sitting silently with your eyes closed at any point during your day, or when you feel stressed, is very helpful for keeping yourself in balance. Remember, it doesn’t have to be for a long period of time: even just one minute of relaxing breaths in the midst of a busy holiday season goes a long way!

5. Don’t skip meals
Skipping meals often backfires. If you skip meals, you may overeat at the next meal, or let your hunger make bad food choices for you.

6. Learn How to Say “No, Thank You”
It’s hard to pass up goodies when they are offered. Not only are you turning down delicious foods, you may be worried that you are offending the host or hostess.

It’s okay to say no, but if you need a more creative way to say no, consider these:

1. Thank you, but I already ate.
2. That looks too good to eat!
3. Thanks, but I'm getting a jump start on my New Year's resolutions!
4. I worked out earlier, and I am trying to stay on track tonight.
5. I'm trying to pace myself, but thank you!

7. Get enough rest
When you skimp on sleep, your body works harder to stay awake, and may lead you to make poor food choices. You might reach for another cup of coffee or a sugary snack to give you some energy. Or you might skip a stop at the gym because you are too tired. A lack of sleep can sabotage your efforts.

8. Watch the liquid calories
Holiday cocktails and wine with friends all add up to a lot of empty calories.

    One cup of eggnog – without liquor – has about 350 calories and 19 grams of fat.
    One cup of champagne has about 182 calories.
    One, 4-ounce serving of red wine has about 100 calories.

Of course, you can swap out healthier versions of classic favorites (light eggnog, for example), but alcohol can also loosen inhibitions, and lead to poor health choices. After a few drinks, you might be more likely to eat more, derailing your diet plans.

How to Have Your Cake and Eat it Too – Holiday Edition

Lori M. Noble, MD

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, offers tips on how to satisfy your sweet tooth this holiday season - and do so in a healthy way.

Last year, I wrote a blog post proclaiming my addiction to all things sweet and shared some tips and tricks that have allowed me to satisfy my sweet tooth without breaking the sugar bank. Well, now the holidays are just around the corner and that can only mean one thing – delicious, decadent food will be all around us, just waiting to wreak havoc on healthy lifestyles everywhere (cue sinister laugh track)!

That may sound a little melodramatic, but the holidays are notoriously a time when people give up healthy eating habits because the temptation is just too great. So this year, I thought I would share some tips that will make it easier to prepare, and enjoy, all those savory and sweet holiday treats – without the guilt.

Call for a Substitute

Recipes often call for heavy, high-calorie ingredients. Most of the time, these can be substituted for much healthier options without sacrificing taste.

For instance, baked casseroles can sometimes call for as many as a half-dozen eggs. You can easily swap the eggs for egg whites (or egg substitute), which come prepackaged in affordable, easy-to-use cartons. This switch will help reduce the fat and cholesterol in many recipes.

Similarly, unsweetened apple sauce can be a replacement for oil in a one-to-one exchange in baked goods. Even that little tablespoon of oil has 120 calories. Those savings can really add up!

On the Side, Please

When preparing your next holiday feast, put all the extras on the side and allow your guests to put as much or as little as they’d like of each on their meal. That goes for dressing, sauces, gravy, extra cheese and any other condiment.

These can add many additional calories and we often don't even realize it. When food isn't smothered in these extras, each person has to be conscious about how much or how little to add and will often wind up using less.

Fruit Is Your Friend

Far be it from me to tell anyone not to indulge in a piece of pie at the end of a holiday meal. That would not be realistic. But, in order to help keep it to just one piece, load up the rest of the plate with a healthy fruit salad topped with low-fat whipped topping. Fruit is high in fiber and much lower in calories than the standard dessert. It helps keep you satisfied and is delicious – a true win-win situation.

Veggies Are Your Best Friend

I know I've made this recommendation before, but that's because it’s so crucial to healthy eating habits, so load up on the veggies! The fall and winter seasons are full of many delicious options – butternut squash, brussel sprouts, pumpkin, broccoli, cauliflower…the list goes on.

Sprinkle your favorite with some salt, pepper and fresh herbs, drizzle with heart-healthy olive oil, and roast in a pan, the oven, or on the grill for a filling, healthy addition to your meal. Anytime you want to go back for seconds of other food items, I challenge you to eat more veggies first and then ask yourself, "Am I still hungry?" More often than not, the answer will be no.

Cut Out the Extra

Many recipes call for more of certain ingredients than are really necessary, with the biggest culprit being butter.

For example, my mom's sweet potato casserole is a must at our holiday dinners, but the recipe calls for almost two sticks of butter! I cut out over half of the recommended amount and no one could tell. Shhh! (If you're nervous about this, do a test batch using less of the selected ingredient so the recipe can be made without a hitch on the real day.)

This year, try some or all of these tips to make your holiday meal flavorful and filling without sacrificing your health.

Interested in developing a personal fitness plan that includes good nutrition? Find a primary care doctor near you and get started!

Healthy Eating Tips for the Holiday Season

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses some healthy eating tips for the holiday season.

As winter arrives, if you're anything like me, you just can't wait to put on that cozy, bulky sweater to keep warm. It also helps to camouflage those few extra holiday pounds the sweet potato casserole and stuffing are likely to leave behind.

But, have no fear; this season can still be enjoyed without needing to buy a new wardrobe when it's over. With a few simple tips and some pre-meal planning, you can still eat the foods you love without sacrificing taste or your waistline.

Keep Your Plate Green

This is actually a great tip for any meal, not just around the holidays! If you dedicate half of your plate to healthy veggies, you've already won half the battle. You can’t give in though. If you go back for seconds, remember the half-plate rule. Veggies are high in fiber, so they will keep you feeling fuller longer and help to prevent over-indulging on some of the less healthy options.

If you intend on bringing a dish to someone’s home, volunteer to bring roasted veggies or a big salad. This way, you know you will like the healthy option.

Don't Leave the House Hungry

One of the most common mistakes individuals make during the holidays is skipping breakfast in an attempt to "save up" calories for big meals. This tactic actually slows your metabolism to a halt. When you do eat, your body wants to hold onto every last calorie it can. Plus, when all that delicious food is put in front of an empty, growling stomach, it becomes an irresistible temptation to overeat. Be sure to eat a healthy, satisfying breakfast, such as oatmeal with a handful of dried fruits and nuts or egg whites with veggies and low-fat cheese.

Pick your "Poison"

We all have our "Achilles heels" when it comes to holiday meals - mine happens to be...well, anything on the dessert table. If you know what you're likely to over-indulge in, you can make a plan to keep yourself on track. For instance, if you're a sweets or carbohydrate-lover like me, you might avoid the "pre-dinner" snack foods and limit the stuffing and sweet potatoes at dinner to one serving each (~1/2 cup). This allows you to have that nice piece of pie for dessert without any guilt!

Keep the Food off the Table

This is a sneaky trick that I have used for years. If the food isn't kept on the table, grazing isn't nearly as easy. In order to get seconds, you have to make the conscious effort to get up from the table, get more food and maybe even heat it up if it's gotten cold. You'll be forced to ask yourself, "do I really want to get up from the table?" rather than just picking at whatever tasty treat is casually left in front of you.

Don’t Forget about Liquid Calories 

Holiday cocktails and wine with friends add up to a lot of empty calories. For example:

• One cup of eggnog – without added liquor – has about 350 calories and 19 grams of fat.
• One cup of champagne has about 182 calories.
• One, four-ounce serving of red wine has about 100 calories.

Try to stick to water or unsweetened tea. If you do choose to have “a drink”, stick to wine, low-carb beer or spirits.

So, enjoy your holidays. Just remember, a little preparation and a modest amount of self-control can go a long way. What better way to start the New Year than with a positive resolution.
 

Any questions? Any tips you'd like to add?
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How to Have Your “Cake” and Eat It, Too

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, offers tips on how to satisfy your sweet tooth and do so in a healthy way.

Lori M. Noble, MD

For those that don’t know me, I have a bit of a sweet tooth. Ok, I'm a dessert-a-holic. But, throughout my medical training, I became more aware of the potential detriment this habit of mine could have on my health. It is estimated that diabetes affects 382 million people worldwide and the prevalence continues to increase in every country.

Among adults in the United States, the estimated overall prevalence of diabetes ranges from 5.8 to 12.9 percent. One very large, well-respected study - the community-based Framingham Heart Study- has found that the incidence of type 2 diabetes doubled from the 1970's to the 1990's. Diabetes is one of our country's leading health problems, and as I learned more, I decided I didn't want to become a statistic.

So, over the years, I've found creative ways to satisfy my craving for sweets without breaking the sugar bank. Here are some of the tasty tricks I've developed to make dessert both delicious and healthy:

• Fruit crisp/cobbler: Slice up a banana or an apple and brown it in a sauté pan that has been sprayed with some non-stick cooking spray. Sprinkle with cinnamon and put the warm fruit over ½ cup of granola. Add two tablespoons of low-fat whipped topping – delicious!
• "Ice cream": Freeze the older, brown bananas that you would normally wind up throwing out. Once frozen, grind them up in a food processor until they are smooth and creamy. You now have what tastes and looks like ice cream without the added sugar and fat! Mix in whatever you'd like – berries, some crushed graham crackers, a tablespoon of chocolate chips…the possibilities are endless!
• Oatmeal truffles: Mix one cup of instant oats with ½ cup of dried figs, dates or raisins, two tablespoons of skim milk, one tablespoon of honey and cinnamon in a food processor. Once well mixed, form into balls, roll into coconut flakes (optional) and chill in the fridge for 30 minutes.
• Bread pudding: Take two pieces of whole wheat bread (stale or fresh) and break them into small pieces, set aside. Mix ¼ cup of egg whites, two tablespoons of raisins, ½ teaspoon of salt, cinnamon to taste and one tablespoon of melted butter. Pour the mixture over the bread, transfer to an oven-safe dish and bake at 350 degrees until warm, about 15-20 minutes.

For those looking for store bought options that don't require preparation, here are two of my favorites:

• Skinny Cow: Skinny Cow ice cream sandwiches or ice cream popsicles. They typically run between 100-150 calories and are very satisfying.
• Weight Watchers muffins: Add a side of fresh fruit and you've got a high fiber, cake-like dessert.

So next time you are looking for something sweet, try one of these healthy, satisfying options that have earned high praise in my house and should do the trick in yours.

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Spring into Good Health

Spring is here - at last! The flowers are blooming, the sun is shining and people seem to have just a little extra hop in their step. But if you're still finding it difficult to get out of hibernation mode, Penn Medicine offers some spring wellness suggestions to help:

Get Up, Get Out and Get Active

It can be hard to get back into the swing of things, especially after the harsh winter many of us just endured. Your body, though, will thank you once you get out into the fresh air. Go for a jog, hike, walk the dog, do some yard work, anything that gets your body moving.

Ever think about trying a 5k or 10k run/walk? Now is the perfect time to sign up and give it a shot. Check out a few upcoming runs sponsored by Penn Medicine.


Set goals for yourself in terms of the amount of activities you want to do in a week and have fun reaching them.

Eat Healthier

We know, it's easier said than done. But here's really why: with the additional outdoor activities you’ll be enjoying in the nice weather, your body needs more vitamins and nutrients. Spring is when many different fruits and vegetables come into season, which means your grocery store will be stocked with all kinds of produce. Take advantage of these fresh foods by integrating them into your diet. Not only are they good for you, but they will give you extra energy.

Be Prepared for Allergy Season

We all know the saying, “April showers bring May flowers”. For those that are prone to sniffles and sneezes as the weather warms, now is the time to prepare a plan of defense.

Although the thought is to open windows and allow some fresh air to come in, this can have consequences to those suffering from allergies. By keeping windows closed during this time of year, you can reduce the amount of pollen entering the house. It is also recommended that you change filters in air conditioning units and vents frequently throughout springtime.

When venturing outside, wear sunglasses and a hat to block pollen from landing on your head or entering your eyes. After being outside for an extended period of time, be sure to shower to remove any pollen from your hair and skin.

Finally, talk to your doctor about a seasonal allergy drug that may be appropriate for your symptoms. Or, just schedule an appointment before the season really kicks in.

Get Ready for Spring Cleaning

Did you know there are health benefits to spring cleaning? Not only can spring cleaning help reduce sneezing and sniffling by removing dust buildup, it can also help your mental health. By living in a clutter-free environment, you can reduce stress and anxiety. Remember that spring cleaning needs to be an ongoing activity because of the additional foot traffic, pollen, etc.

A few tips to guide your cleaning:

• In an attempt to control pollen, wash bedding every week in hot water.
• Wash throw rugs every couple weeks to reduce mold.
• Change filters in air conditioning units and vents every 30-60 days.

Work Out With Your Dog

Taking long walks or runs with your dog can help both of you stay in shape! The recommended time per day for walking your dog is 30 minutes. Just think, you can burn calories and enjoy time with your pup. In fact, a 140-pound woman walking at a leisurely pace for a half an hour can burn up to 100 calories! Of course your pet benefits as well.

Benefits of getting fit with your dog include:

• Motivation to exercise – there's nothing like an workout partner who's waiting by the door with a wagging tail to keep you motivated!
• Helps digestive system – a brisk walk can help aid digestion after a big meal.
• Increased cardiovascular fitness – steady movement can get your heart rate up and can help lower blood pressure.
•  Improve balance and coordination.

All the above benefits go for your dog as well. In addition, this time together strengthens the bond between you and your pet, and leads to a strong, trusting relationship.

Spring brings many opportunities, so say goodbye to snow shovels and warmer jackets and say hello to extended days and new outdoor adventures. Like all good things, this time of year is fleeting. So be sure to make the best of it!

For more helpful tips and information, check out Patient Resources section.

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Color Your Plate Healthy

Paula S. Barry, MD

“Just because it’s cold outside it doesn’t mean you can’t continue eating fresh, healthy foods packed with nutrients. A variety of options of fresh produce are available at most grocery stores,” says Paula S. Barry, MD, a primary care physician at Penn Family and Internal Medicine Longwood.

It has been said the more shades of vegetables and fruits your meal includes the more nutrients you’re eating. With that in mind, let’s take a look at some of the most colorful and healthy “super foods.”

Citrus: Bright Yellows and Greens

Citrus fruits, which encompass the usual suspects - lemons, limes, oranges and grapefruits - aren’t just bright and cheerful looking; they also come with healthy benefits and are at their juiciest in the winter. Citrus fruits are loaded with vitamin C - one medium orange delivers more than 100 percent of your daily dose. In addition, studies have shown that nobiletin, a flavonoid extracted from tangerines, helps to prevent obesity and offers protection against type 2 diabetes.

Pomegranates: Ruby Reds

Pomegranates, which originated from Persia, have a juice rich in antioxidants - compounds that block the activity of other chemicals known as free radicals, which have the potential to cause cancer. Studies have shown that just a cup of pomegranate juice might help prevent free radicals from developing “bad” LDL cholesterol, in effect, lowering high cholesterol levels. It’s also been said that this red juice can lower high blood pressure and help reduce blockages (atherosclerosis) in the arteries of the heart.

Kale: Rich Greens

Dark leafy greens, such as kale flourish in the cold of winter. In fact, a frost has been known to sweeten the leaves of kale. These greens are particularly rich in vitamins A, C and K and are especially good for women of childbearing age. There’s just a little over 30 calories in one cup of raw kale which contains protein and Alpha-linolenic acid, an omega-3 fatty acid.

Potatoes: Creamy Purples, Reds, Oranges and White

Potatoes sometimes get shortchanged for being a white starch and thought to hold little to no nutritional value, like white rice or white bread. However, potatoes, especially sweet potatoes and russet (skin on) potatoes, are packed with a variety of vitamins, minerals and low sodium. They are a whole food that contain an excellent source of two immunity boosters - vitamins C and B6, delivering 25% and 29% of your daily needs per medium potato, respectively. They are also a good source of fiber and folic acid, which has been known to help in the prevention of heart disease and stroke, as well as memory loss, osteoporosis and sleep problems. Folic acid is especially important for women of childbearing age. Purple potatoes can add an especially nice accent color to your plate and have even more healthy nutrients. These include antioxidants that have been linked to lowering the risk of cancer, as well as reducing inflammation.

Squash – Vibrant Oranges and Yellows

Butternut, acorn, delicata and spaghetti squash are some of the most popular assortments of winter squash and they are all excellent choices in the cold season. Want to feel fuller with lower calories? One cup of cooked winter squash contains only 80 calories and is high in vitamins A and C, as well as being a good source of vitamins B6 and K, potassium and folate. These super foods are also packed with helpful antioxidants and omega-3s, not to mention elements for a strong immune system to help protect against colds and flu.

Dr. Barry adds, “Although many experts differ on what food is the most nutritious or has the most antioxidants and disease fighting capabilities, it is certain that eating a well-balanced diet with a variety of fruits and vegetables is important.” She reminds us, “Regular exercise, portion control, and getting your daily dose of these ‘super foods’ can help keep you in tip-top shape and ready for the warm weather that lies ahead.”

Looking for additional healthy eating tips or to create a long-term health and wellness plan?
Speak with a primary care doctor in your neighborhood.

5 tips to prevent heart disease

February is National Heart Month. Heart disease, the number one killer of adult men and women in the United States, includes coronary artery disease, arrhythmias and congenital heart disease. Despite its prevalence, there are ways to reduce the risk for heart disease. In fact, the best defense against heart disease is a commitment to a heart-healthy lifestyle.

Take these steps to help prevent heart disease:

Exercise
Exercise is one of the best ways to become healthier and reduce the risk for heart disease. According to the American Heart Association, all it takes is 30 minutes a day, five days a week to reap the positive benefits of exercise for the heart.

Don’t smoke or use tobacco
Tobacco negatively impacts every organ in the body, but it is particularly harmful for the cardiovascular system. The chemicals in tobacco smoke increase the risk of atherosclerosis and can damage the heart. For people struggling to quit, Penn’s Comprehensive Smoking Cessation Program can help them curb the habit safely and comfortably.

Eat right
Maintaining a healthy diet is easier said than done for most people, but it is crucial for a healthy heart. Eating properly protects the heart from disease, controls blood pressure and prevents type 2 diabetes and some types of cancer.

Maintain a healthy weight
Obesity is an epidemic in this country with more than one third of adults qualifying as obese, according to the Centers for Disease Control and Prevention (CDC). Obesity is linked to many diseases including heart disease. For people who cannot manage their weight through exercise and diet, weight loss surgery may be a good option. Learn more about the Penn Metabolic and Bariatric Surgery Program, which offers multidisciplinary care and the latest surgical procedures to help patients reach and maintain their weight loss goals.

Get regular health screenings
Regular health screenings are important to identify potential health issues before they become problematic. For many conditions, early detection improves the chances for more effective treatment or even a cure. The CDC recommends several suggested health checkups.

• View heart healthy events presented by Penn Heart and Vascular 
• Learn about your risk for cardiovascular disease
• American Heart Association's Seven Simple Steps to a Healthy Heart Program