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Officials provide tips on how to avoid 'holiday bulge'

  • Published
  • By Senior Airman Abigail Klein
  • 22nd Air Refueling Wing Public Affairs
MCCONNELL AIR FORCE BASE, Kan. --  Though the holidays are traditionally a time for Airmen and their families to relax, for some Airmen, the fear of expanding their waistline and endangering their physical training score causes them to tense up.

On average, most Americans gain at least one to two pounds during the holiday season that they rarely lose, said Maribeth Havran, 22nd Aeromedical Squadron nutrition consultant.

"The biggest downfall of Airmen during the holidays, and most other people, is how to eat healthy but still enjoy the holidays," she said. "The best solution is for Airmen to have a plan in place before partaking of any holiday meals or snacks."

This planning process includes knowing the amount of calories in the food you eat as well as the following:

-- Prepare -- For holiday parties, bring a healthy snack to help cut cravings for unhealthy food.

-- Fix a plate -- Avoid grazing and instead make a plate to help monitor the amount and kind of food being consumed.

-- Indulge a little -- Eating sweets in moderation is ok, but eat a smaller portion.

-- Go "potluck style" -- Bring a healthy dish to holiday parties, allowing more options.

-- Hydrate -- When eating, consume only water. Save all other beverages for after dinner in order to better monitor calorie intake.

-- Out of sight, out of mind -- Store and freeze holiday leftovers, especially desserts. Donating these treats to a local shelter or church is also a nice gesture.

-- Cook it right -- Alternatives to unhealthy recipes include making a traditional green bean casserole, but instead of using canned dry onions, which include unhealthy oils and additives, use sautéed onions. For desserts, Ms. Havran also recommends traditional recipes with a twist. For example, making a traditional pumpkin pie recipe without the crust will save Airmen more than 200 calories.

-- Set a goal -- Set goals, for instance, of maintaining weight during holiday season or increasing fitness level. It also helps to share these goals with a friend to help maintain accountability.

-- Get up and move -- After indulging too much, go for an after dinner walk or help with the clean-up instead of sitting down in front of the television.

"Another mistake people make during the holidays is starving themselves before a party to avoid extra calories," said Ms. Havran. "People tend to consume more calories on an empty stomach as opposed to eating regularly throughout the day."

Another obstacle Airmen must overcome during the holidays is how to maintain their physical fitness. If Airmen are traveling during the holidays, this becomes even more difficult to maintain.

"When you neglect your fitness for three to four weeks, you risk lowering your fitness level," Ms. Havran said. "Find a way to maintain that fitness whether it's running up and down a flight of stairs at a hotel or taking a long walk outside."

One McConnell Airman, Tech. Sgt. Brandon Swalla, 22nd Force Support Squadron First Term Airmen's Center NCO in charge, maintains his physical activity and weight during the holidays by joining 25 other McConnell members in the HAWC's annual Healthy Holiday Fitness Challenge which began Nov.19 and ends Jan. 17.

During the challenge, participants are weighed each week, which helps to keep them accountable, ensuring their success.

"This is my second year doing the challenge," he said. "I started it in the beginning because it was a fun way for me to stay fit, while helping me stay focused and eating in moderation during the holiday season."

Ms. Havran said this partnership is key to helping maintain during the holidays.

"It's very reinforcing to have a workout buddy," she said. "We have a lot of spouses that participate in this challenge and they have a better chance of success."

Whether it's adding 20 minutes to a workout regimen or skipping a second piece of pie, maintaining weight and fitness during the holidays isn't impossible - it's just a challenge.