To Your Health November, 2007 (Vol. 01, Issue 11)

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Don't focus on food. If you're like most people, a holiday means eating, watching television or resting, and eating some more. But it's important to balance the celebration of food with a celebration of family and friends.

Take a break and play football or Frisbee with the family between television shows or after the big holiday dinner. Or how about starting a new family tradition? The family walk. Being active not only burns calories, but also puts you in the right mindset to control your eating.

Nutrition Information for Popular Holiday Foods and Drinks:

• Cranberry sauce, 1 slice, 1/2-inch thick, 86 calories, 0 g fat
• Stuffing, 1/2 cup, 178 calories, 8.6 g fat
• Dark-meat turkey, no skin, 3.5 oz., 187 calories, 7.2 g fat
• Gravy, 1/4 cup, 30 calories, 2 g fat
• Homemade pumpkin pie, 1/8 of a 9-inch pie, 316 calories, 14 g fat
• Brussels sprouts, plain with salt, 1/2 cup serving, 31 calories, 0 g fat
• Carrots, plain with salt, 1/2 cup serving, 26 calories, 0 g fat

Break Out Those Workout Shoes

Number of Calories Burned by Activity (for a 150-pound person, on average):

• Elliptical trainer (general): 648 calories/hour
• Stairmaster: 432 calories/hour
• Running (11.5 min/mile): 648 calories/hour
• Walking (17 min/mile): 288 calories/hour

60: The average number of minutes you would need to spend on a stationary bike (at moderate level) to burn off that pecan pie. A 150-pound person burns an average of 504 calories in this time.

Do limit portion sizes. Portion size is important all year round, but special attention should be paid when you have dozens of options over a course of holidays. Even healthy foods in large quantities can make you pack on the pounds. If you watch portion sizes and make an effort to fill up on healthier alternatives, you can enjoy one or two of your favorite high-fat indulgences without the guilt, or the weight gain. At dinner, plan to fill a quarter of your plate with lean protein like white-meat turkey, half of your plate with vegetables such as green beans and salad, and a quarter of your plate with carbohydrates like unbuttered yams or stuffing. And don't go back for seconds! If you've taken a portion of turkey, mashed potatoes or pie that is larger than your fist or a deck of cards, it's too big.

Don't overbook yourself. Although the holidays are a time of joy and generosity, they also can be a source of tremendous stress. To keep yourself energized for the winter months, be sure to get enough sleep and spend your time on the things you value most. Remember the spirit of the season and let yourself enjoy this time. If you start feeling overcommitted, say no to any low-priority engagements. If possible, take 15 minutes each day to be alone, stretch, read or just decompress. And if your to-do list becomes too long, delegate tasks and divide them over the course of a week. A couple of tasks a day is much more manageable than trying to do everything at once.

We look forward to the holidays all year. So go to the parties, the feasts, the cook-offs. But in the midst of all the bustle and gift-giving, don't forget your gift to yourself - the gift of good health.