Tips to avoid holiday overeating


The eating frenzy began at Halloween and will continue through new year’s holidays. We feast until the Super Bowl is over. But it isn’t necessary to hibernate during the festivities to avoid packing on those extra pounds. Here are some ideas to encourage you to enjoy yourself during the holiday season without becoming an unofficial member of the holiday weight-gainers club:

• Strive for five a day of fruits and vegetables. They contain fewer calories and more nutrients than other foods. Plus, they are high in fiber to make you feel more full.

• Stick with your usual schedule — don’t skip meals.

• Make sure that you eat some kind of protein at meals.

• As to the trimmings for your holiday meal, be selective and only prepare the foods that you and your family enjoy the most.

• Recognize hunger cues such as an empty-stomach feeling or rumbling in your stomach. Eat only when you are hungry and stop when you are full. Eat slowly and mindfully.

• Only put modest portions of the foods you like on your plate. Don’t go back for seconds for at least 15 minutes. Save room for dessert if you like it, but only if you really like it. Watch your portion sizes.

• Eat slowly and try to make the meal last at least 30 minutes. Enjoy fun and upbeat conversation with family and friends during the meal. Let the food be a part of the celebration and not the whole purpose of the celebration.

• Allow limited indulgences. Set a limit for treats and stick to it.

• Find some baking and cooking alternatives that are lower in calories and more nutritious, but that still allow fun time in the kitchen with family and friends.

• Don’t get caught up in the whirlwind of parties, family gatherings, school functions, etc. It is OK to say “no.” Over-commitment causes stress, which can actually cause weight gain.

• Being alone for the holidays can be fattening. It is easy to feel left out and sorry for yourself, but don’t console yourself with food. Share the joys of the holidays by pampering yourself, sharing yourself with others by volunteering, going to church or special holiday programs, eating with wisdom and savoring a few holiday treats.

• Make it a priority to do some type of daily physical activity. Exercise is a major tool in both preventing weight gain and losing weight. Don’t let anything interfere with your physical activity. Taking care of yourself is the best gift you can give yourself and your family.

• Don’t become a victim of the “snowball effect.” Just because you overeat or skip your exercise one day during the holidays, don’t let it sabotage you during the whole holiday season.

• Getting through the holidays and avoid expanding your waistline takes some thought and planning. The best way to keep holiday weight gain at bay is to spend time focusing on the true meaning of the holiday season. Focus your enjoyment on your time with family and friends, attend musical events that highlight the season, but don’t involve food and, finally, get plenty of rest.

All of us at the CSU Extension office wish you and your family a very Merry Christmas and a happy and healthy holiday season.

The above holiday tips were taken from information provided by the University of Wyoming.

Free wood chips

The wood chips that helped keep things dry during the fair are available to anyone for pickup. If you are interested, just haul them away. There is no need to call the Extension office for permission.

CPR and first aid 

CPR and first aid certification classes are now being offered monthly by the CSU Extension office on the second Monday and Wednesday of each month from 6 to 10 p.m.

We will also schedule classes on additional dates with five or more registrations.

Cost for the classes is $80 for combined CPR/first aid and $55 for individual CPR or first aid. The type of first aid information provided will vary by the needs of the audience. Group rates are available.

For more information or to register, call the Extension office at 264-5931.