KRISTIN MCNEALUS, PT, DPT
If your children learn to over-indulge during the holidays, they will develop a difficult habit to break.
As we approach the holidays, it is important to go in with a plan regarding your nutrition. It is very easy to splurge at the dinner table, or snack on all the goodies that seem to be sitting around everywhere! Consume lots of vegetables! Veggies help to slow the release of glucose, and decrease the risk of insulin resistance. They are low in calorie and high in fiber, which will help you feel fuller faster and therefore contribute to consuming less calories. Vegetables are also high in vitamins and minerals, which, as mentioned previously, are important due to the impaired nutrient absorption. They also help to rid the body of toxins. It is recommended that you eat at least 8 servings a day! So, if you are feeling hungry and need a snack, consider some cucumber slices.
It will be difficult to stay away from all the treats. Many will be surgary and high in calories and carbohydrates. It is especially easy to start snacking mindlessly as you walk by holiday cookies, chocolates, and pies. Don't beat yourself up if you eat something that you know is not the best option. Consider keeping a log of what you are eating, because this will make you more conscious of what you are putting in your mouth. Mark a calendar if you have a sweet so you can see a visual of the number of days you are straying from your healthy habits. Keep healthier options near you so that if you are tempted to snack on something, you can satisfy yourself with a better choice.
Always be sure to keep up with your workouts even during this busy time. When we exercise, we tend to make healthier diet decisions. It will also help to burn off some of the extra calories we tend to consume from the greater number of social gatherings planned during this time of year.
Remember, your children will model your behavior. It is never too early to teach healthy habits. If your children learn that the holidays are a time to over-indulge, they will become adults who have a difficult habit to break. Do not think of it as depriving your children from something, but giving them a gift of improved health for life! •
Kristin McNealus, PT, DPT, ATP received her Masters in Physical Therapy from Boston University then went on to earn her Doctorate in Physical Therapy from MGH Institute of Health Professions. She has been a staff physical therapist on inpatient rehabilitation for people with spinal cord injuries at a number of hospitals in Southern California, as well as Director of a community adaptive gym for people with neurological injuries. She is a member of the International Network Spinal Cord Injury Physiotherapists, and has contributed to the APTA Guidelines for Exercising with a SCI. She has completed three marathons, and 25 triathlons, including the Ironman! SCI Total Fitness is designed to promote health and wellness for people with physical disabilities.
