Healthier Holiday Eating

The holiday season may be upon us once again, but that doesn’t mean the pounds have to be. Gaining an extra 5-10 lbs during the months of November and December no longer has to be the norm! It’s time to establish a game plan for the big event, in preparation for rich holiday foods to come. Check out these simple tips for cutting the calories while still enjoying the meal during the holidays:

1. Choose a salad or steamed vegetables as a first course – the fiber is filling and will reduce the amount of food you eat later.
2. Choose white meat over dark or red meat, which have more calories and less nutritional value.
3. Drink plenty of water – not only is water a healthy beverage alternative, it’s also filling so there’s less room in the tummy for the rich foods. Try this challenge: for every glass of wine or sweetened beverage you consume, drink a glass of water first.
4. Don’t starve yourself during the day for the big meal in the evening. Skipping meals may cause you to overeat and consume more calories in the long run.
5. Eat slowly - not only will you enjoy the taste of the food more, you’ll eat less as your body recognizes that it’s getting full. It takes about 20 minutes for your brain to get the message from the stomach that you’ve had enough.
6. Snack on raw veggies with a low-fat dip before the meal, instead of cookies or candy.
   

If you are interested in modifying some popular holiday recipes to be a bit healthier without losing flavor, check out this great resource from The Student Nutrition Awareness Campaign.

…and for more healthy holiday eating tips, click here.

Examining the Ta-Tas!

National Breast Health Awareness is winding to a close this month and there is no better time like the present to examine the ta-tas. That’s right - it’s time to stop neglecting the lovely female anatomy up top!

Breast health is important for anyone sporting a pair, so remember to get to know your breasts more closely by completing a breast self-exam every month. The best time of the month is at the end of your period when the breasts are less tender. There are two parts of the Breast Self Exam: Looking and Feeling.

Looking: Stand in front of a mirror and rotate slowly, looking at the breasts from different angles. Look at size, shape, color and texture of the skin, first with your arms down, then with your arms above your head. Next, place your hands on your hips and bend slightly, tensing the muscles of the chest. Look for any noticeable changes in the breasts or surrounding tissue.

Feeling: Lie down with a pillow under your right shoulder. Use the pads of the first three fingers on your left hand to check your right breast by pressing in small circles, using light, medium and firm pressure. Follow an up-and-down pattern from armpit to breast bone, and collarbone to bra line. Repeat for your left breast.

Remember to remind your friends and family about breast self exams, clinical breast exams and mammograms. Early detection of breast cancer is key!

For more information about breast cancer and screening please visit Susan G. Komen for the Cure or call 1-800-462-9273