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Show Volume XVII Issue XIII The Ogden Valley news Page 11 December 15, 2009 TOPS Ten Tips for a Healthy, Happy Holiday The holiday season doesn’t have to create havoc on your weight-loss goals, says TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization. Follow these ten strategies to navigate the eating season for a great time without a great gain. 1. Don’t go hungry. Arriving at a party on an empty stomach is a recipe for disaster that can lead you to overeat and make poor choices. Have a light snack of a low-fat, high-fiber food a half-hour before you go, such as yogurt, an apple with a teaspoon of peanut butter, a piece of string cheese, or vegetables with low-calorie dip. This will help curb your appetite and make it easier to control your intake. 2. Treat yourself. There’s no need to ban your favorites; decide what you want to try and then set a limit. Cakes, cookies, and pies are available year-round, so indulge in small portions of only the best seasonal, holiday foods. Just a taste of something special can be enough to quell a craving without going overboard. 3. Take control. Offer to bring a low-calorie dish or platter to holiday gatherings. By preparing something that you know fits into your meal plan, you’ll have at least one healthy item on hand and other guests will likely appreciate it. Your hostess may also be grateful for the lessened stress of preparing multiple dishes. 4. Slow your pace. Eat slowly until you are satisfied, not stuffed. It takes about 20 minutes for your body to signal that you’re feeling full, so enjoy each bite and give yourself time to know when you’ve had enough. You’ll likely consume less than usual. 5. Mind your beverages. Drink plenty of water to help feel full and hydrated. Adding a twist of lemon or lime to sparkling water is a lively alternative to alcohol and coffee drinks, which can actually make you feel sluggish. Alcohol can also impair your judgment and make it difficult to stick to healthy eating resolutions. If you do choose to imbibe, select light beers and wines, and limit your intake to one or two drinks per occasion. Drink high-calorie seasonal favorites, like egg nog, punch, and full-fat hot chocolate, in moderation—or steer clear of them altogether. 6. Pair up with a friend. Make a pact that you will support and help keep each other on track. Don’t hesitate to lean on each other if you need encouragement to resist tempting treats or power through a workout. Remember, you’re not the only one refraining from holiday overindulgence. 7. Keep moving. It’s easy to let workouts fall by the wayside. If you aren’t able to set aside time each day for exercise, commit to at least 30 minutes three days per week. Many people continue their regular walking or jogging schedules year-round, but also consider walking in malls or the building where you work. Indoor pools, weight-workout rooms, tracks, and basketballs courts are commonly available in community facilities and schools. Municipal ice skating rinks, both indoors and out, offer a change of pace from the usual routine, while cross-country skiing and hiking let you build up your strength while enjoying nature’s beauty. Maintaining a workout routine also can help you manage holiday stress by releasing “feel-good” endorphins and provide a “time out” from worry and harried thoughts. 8. Rest up. Make adequate sleep – seven to eight hours–a priority, especially during this busy season. Getting enough rest can help repair your body, keep you mentally sharp, and enable you to be more productive. 9. Make friends and family a priority. Although food and drinks can be a big part of the holiday season, they don’t have to be the focus. Set aside time to spend with good friends and family, making memories that make the holidays worthwhile. 10.Keep your perspective. Be realistic and maintain a long-term view of your weightloss goals. Overeating one day won’t make or break your plans; just aim to eat healthy and in moderation the next day. Dieting can be especially difficult during the holidays. Focus on maintaining your present weight and look toward the new year as a fresh start. Valley United U-14 Girls State Division 1 Champions! On October 24, 2009, in the beautiful little town of Vineyard, Valley United U-14 girls completed their undefeated season, which automatically advances them to State Premier Division. Our “Valley gals” are anxiously awaiting the challenge to see how they will perform in the state’s top competitive level this spring. A “thank you” to all of the parents and families for your fantastic support this season. Go Valley United! Shown above are: Back Row, Left to Right: Coach Dave Beckert (not pictured: Assistant Coach Ryan Bushell), Hannah Hawkes, Heather Brown, Mikala Lockwood, Megan Keith, Michaella Hillstrom, Cassidy Christensen, Mckayla Thomas, and Emma Bushell. Middle Row, Left to Right: Aurianna Peart and Cassie Woolsey Front Row, Left to Right: Hadley Handsaker, Remember, there will be many more holi- Shelby Kirkham, “T” Aunna Peart (goalie!), Skylee Schenck, and Issy Leo. days to enjoy. Employ these tips and come January, you will feel as good about yourself as you did before Thanksgiving—one more reason to celebrate. Before you go over that shows products marketed as “bolstering TOPS Club Inc. (Take Off Pounds the river and through the immune system” work. While the products Sensibly), the original, nonprofit weight-loss the woods to grand- contain heavy doses of vitamins, Conway says education and support organization, was estabmother’s house this it’s not ever been demonstrated in any clinical lished more than 61 years ago to champion weight-loss support and success. Founded and holiday season, consider what a University of studies that a few chewables or tablets will headquartered in Milwaukee, Wis., TOPS pro- Wisconsin-Madison infectious-disease special- instantly make the immune system stronger. Myth #3: Surgical masks provide more motes successful weight management with a ist calls key myths about travel and illness. “Many people have misconceptions about protection against contagious viruses. philosophy that combines healthy eating, reguConway says this is a myth with a shred of lar exercise, wellness education, and support how viruses and bacterial infections are transfrom others at weekly chapter meetings. TOPS mitted from person to person, especially on truth in it. Surgical masks won’t stop colds and has about 170,000 members in nearly 10,000 airplanes,” says Dr. Jim Conway, an associ- other viruses because these viruses are not airchapters throughout the United States and ate professor of medicine at the UW School borne like the pathogens causing tuberculosis, of Medicine and Public Health (SMPH) and smallpox, and measles. Canada, and several chapters in Europe. “Since it would be rare to come in contact Visitors are welcome to attend their first TOPS pediatric infectious-disease physician at the with a contagious disease that’s airborne, the meeting free of charge. To find a local chapter, American Family Children’s Hospital. “If you combine common sense with accu- only reason to wear a mask on a commercial view www.tops.org or call (800) 932-8677. rate information, you’ll have a much better airplane is that you don’t trust yourself not to chance of staying healthy during the holidays.” touch your mouth, eyes and nose, not to prevent Conway says the myths fall into three gen- someone from breathing in contaminated air eral categories. OR if you are coughing and sneezing yourself, Myth #1: Stale airplane air is a major and want to protect other people by minimizing source of contagious disease. spread of your own secretions,” he says. “To “There are very few things that fly through protect yourself, though, you’re much better off the air and magically infect other people,” says spending 89 cents for a bottle of hand sanitizer Conway. “Viral infections like flu and colds and keeping your hands below your neck.” spread when you have contact with a droplet Conway says people may be tired of hearfrom someone’s sneeze or cough. It’s transmit- ing it, but the prescription for staying healthy ted because humans can’t seem to keep their during the holidays is frequent hand-washing, Christmas tree at the School’s front office. hands away from their faces,” says Conway. the use of hand sanitizer, and keeping your Viruses last several hours on surfaces while hands away from your face. In addition, make bacteria can last for weeks. sure everyone in the family has received their Myth #2: Immune-boosting products will influenza vaccine, and that sick people try to protect you from holiday illnesses. avoid close contact with others. Conway says there is no reliable evidence Spread Joy, Not Germs, During Holidays Students Participate in Food Drive In conjunction with Weber High School’s “Quarters for Christmas” Valley Elementary is collecting non-perishable food items for The Utah Food Bank. Bring food items to the Chic Style Clothing Boutique Look chic at affordable prices! Need a Hand this Christmas! Chic Style has a Free Personal Shopper Service. With one phone call, we will help you pick out a gift, wrap it, and deliver it for FREE in the Valley. A small shipping fee if out of the Valley. Be sure to get everything you want this Christmas! Fill out a Wishes Card! We have a gift registery for your loved ones to know exactly what you want any time of the Year! Gift certificates! Gift wrapped! Great neighbor & hostess gifts! Visit us on facebook, twitter, and our new blog http://chicstyleutah.bloggers.com Mon. - Thurs. 10 a.m. - 7 p.m. 2595 Hwy. 162 Suite 5, Eden Fri. & Sat. 10 a.m. - 9 p.m. 801-590-4379 Dear Ogden Valley Residents, We at Grass Plus lnc. want to THANK YOU for your business this last summer and now it’s time to think SNOW! Let us help you with all your Snow Removal needs Driveways ~ Walks ~ Roofs and More! When experience matters Call for a free quote today. Thanks again from all of us at Grass Plus lnc. |