2265 North Clybourn Avenue    Chicago, IL 60614    P: 773.296.6700     F: 773.296.1131

Avoiding Holiday Weight Gain

The next two weeks are the year’s most dangerous when it comes to the radius of your waist, the width of your thighs, and the heft of your chins.

As I write, it’s two degrees below zero in Chicago and I think we can safely agree most of us won’t be jogging off the extra calories we’re facing from now into the new year. Driving to the health club in a winter storm is also a bit off-putting.

So here’s what you do:
1. Eat a solid breakfast. Scramble two eggs with spinach. Top a cup of Greek yogurt with fresh fruit and walnuts. Or enjoy a half cup of oatmeal with cinnamon, milk, and berries. Eating well during cookie-plate season may seem counterintuitive, but it’s essential. You don’t want to arrive anywhere feeling remotely hypoglycemic, which sends your brain into feed-me mode (like the carnivorous plant Audrey in “Little Shop of Horrors”). Approach a snack table in this state and you’ll find you’ve downed 1,000 calories worth of appetizers/cookies/tidbits before lunch or dinner.
2. Speaking of appetizers, avoid all finger foods except those that would thrill a rabbit (a handful of nuts makes a fine accompaniment).
3. Lunch is a must too. Keep your blood sugar stable mid-day by eating a lunch of fresh nutrient-rich foods. Toss a big salad, with dark greens, veggies, some protein (chicken, hard-boiled eggs, salmon), and good fats like avocado and olive oil. Mid-afternoon, enjoy a bowl of vegetable or bean soup. Or an apple with a piece of cheese.
4. At any holiday meal, avoid poultry skin (no nutrition, all fat calories) and go easy on the side dishes except for fruit, veggies, and salads.
5. Most buffets offer an assortment of plate sizes. Yours would be the 9-inch plate and by choosing it you’ll immediately reduce your calorie intake by 20%. The concept of “piling it high” is not in play here.
6. No second helpings of anything, period.
7. Say a silent thank-you that your particular challenge is caloric abundance. An estimated 43 million Americans need help feeding their families.
8. Chew your food slowly, tasting it and engaging with your tablemates. You’re not malnourished and no one is going to take the food from you.
9. You are not a sausage. Pause occasionally during any meal and ask, “Am I no longer hungry?” If you sense you’re not, stop eating, even if there’s still food on your plate. Anybody can recognize when they’re overly full (that unpleasant combination of discomfort, vague nausea, and guilt). The real talent is stopping before you feel you’ll explode.
10. Drink eight 8-ounce glasses of water throughout the day. I know—boring. But water will fill you in a calorie-free way (plus hydrate your winter-dry skin) while eggnog, juices, sodas, and sugar-laden coffee drinks quickly add up to thousands of calories.
11. After any large calorie intake (dinner, book club, office party), bundle up and go for a long, brisk walk. You’ll be digesting and burning some calories.
12. Don’t go overboard on denial. If there’s something you really look forward to and love, have a modest portion. A small piece of pie to enjoy slowly, a cookie, a half-cup of eggnog. But not every day, right?
13. Shop well. Keep your fridge well-stocked with the fruits, vegetables, salad greens, and protein you’ll need for breakfast, lunch, and dinner makings.
14. Holiday weeks are a bad time to consider a weight-loss plan or detoxification. You’ll have plenty of time in 2011. But do please keep conscious of what you’re eating.
15. Actively exercise. Enlist a co-worker and schedule a twice-daily stair-climb. Up a bunch of floors and down again. This will rev up your metabolism for the rest of the day and pull you away from the endless array of sugar your well-intentioned fellow employees bring to share.

Leave a Comment


Join our Newsletter

Get health recommendations, delicious and time-saving recipes, medical news, supplement reviews, birthday discounts, and more!

BIRTHDAY
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec

Health Tips

Dr. Edelberg’s Health Tips contain concise bits of advice, medical news, nutritional supplement and pharmaceutical updates, and stress relief ideas. With every Health Tip, you’ll also receive an easy, delicious, and healthful recipe.

When you sign up to receive Health Tips, you can look forward to Dr. Edelberg’s smart and very current observations arriving in your in-box weekly. They’re packed with helpful information and are often slightly irreverent. One of the most common responses to the tips is “I wish my doctor talked to me like this!”

Quick Connect

Get One Click Access to our

patient-portal

The Knowledge Base

Patient education is an integral part of our practice. Here you will find a comprehensive collection of staff articles, descriptions of therapies and nutritional supplements, information addressing your health concerns, and the latest research on nutritional supplements and alternative therapies.

Telemedicine – Now Available at WholeHealth Chicago

In order to maintain your continuity of care, WholeHealth Chicago now offers telemedicine appointments with most of our practitioners. During a telemedicine visit, you and your healthcare provider can review medical history, discuss symptoms, arrange for prescriptions, and more. When necessary, labs and diagnostic imaging can be ordered from a facility near your home, and our Natural Apothecary can ship supplements quickly to your door.

Please contact Patient Services for details and scheduling a telemedicine appointment, or to change a regular appointment to telemedicine by calling 773-296-6700.

We’re looking forward to meeting with you in our virtual consultation room soon.

DIAGNOSE-IT-YOURSELF: COVID-19

Far and away, the commonest phone call/e mail I receive asks about COVID-19 diagnosis.
Just print this out, tape it on your refrigerator door, and stay calm.

ALLERGIES

• Runny nose
• Sneezing
• Red, swollen eyes
• Itchy eyes and nose
• Tickly throat
• No fever

COLD
• Runny nose
• Sneezing
• Sore throat
• Mild muscle aches
• Mild dry cough
• Rarely a low fever

STREP THROAT
• Painful sore throat
• Hurts to swallow
• Swollen glands in neck
• Fever

FLU (Standard seasonal flu)
• Fever
• Dry cough (no mucus)
• Sudden onset over few hours
• Headache
• Sore throat
• Fatigue, sometimes quite severe
• Muscle aches, sometimes quite severe
• Rarely, diarrhea

CORONAVIRUS-COVID 19
• Shortness of breath
• Fever (usually above 100 degrees)
• Dry cough (no mucus)
• Slow onset (2-14 days)
• Mild muscle aches
• Mild fatigue
• Mild sneezing

Recent Health Tips

  • Remote House Calls: Healing Touch and Shamanic Healing

    In these days of distancing, more clients are connecting with me via phone or Skype for remote sessions. Even before the pandemic, some clients who had the option of seeing me in person opted for remote sessions. They’ve reported that it’s beneficial to be able to connect with me from the comfort of their own homes. Let’s look at the healing techniques I use: —Healing Read More

  • We Are Fighting For Our Lives: Covid-19 Update

    This Health Tip might contain more about Covid-19 than you’ve read online or heard on a news program. It might even be more than you really care to know. Obviously we Americans we have some real challenges, far greater than many countries smaller and less “powerful” than the US. We’re running out of personal protective equipment (PPE) for our healthcare workers and first responders. There Read More

  • DIAGNOSE-IT-YOURSELF: COVID-19

    Far and away, the commonest phone call/e mail I receive asks about COVID-19 diagnosis. Just print this out, tape it on your refrigerator door, and stay calm. ALLERGIES • Runny nose • Sneezing • Red, swollen eyes • Itchy eyes and nose • Tickly throat • No fever COLD • Runny nose • Sneezing • Sore throat • Mild muscle aches • Mild dry cough Read More

Join our Discount Program

Member benefits include 10% off all your purchases. Low, one-time membership fee of $25 ($35 for family).

MORE INFORMATION

Join our Newsletter

Get health recommendations, recipes, medical news, supplement reviews, birthday discounts, and more!