Health & Fitness

Mind & Body

Tip the scales in your favor

Here are some tips from dietitian Judy Fields to help get you through the holidays without packing on the pounds:

  • Start the day with protein such as cottage cheese, string cheese, slices of ham or protein drinks.
  • Walk for 10 minutes in the morning or during your first break in the day.
  • Weigh yourself on Monday, Wednesday and Friday. A little fluctuation is normal.
  • Do not skip breakfast.
  • For lunch, focus on salads with protein and include a slice of whole-grain bread. Always ask for the dressing on the side and minimize how much dressing you use.
  • Plan menus for the week based around events. For example, if a dinner party is on Wednesday, eat a light meal on Tuesday and Thursday evenings.
  • If you are going out to dinner, plan ahead what you are going to order. The Web site lists many restaurant menus and includes nutrition information on various items and that will help you plan ahead.
  • If you are attending a buffet, check your options before taking a plate -- that will help you avoid taking something, then finding something else you want to sample. Try to fill at least half your plate with vegetables. Do not go back for seconds.
  • If you are attending a cocktail party, limit alcohol intake and take one small plate of snacks. Then position yourself at a distance from the food so you will be less likely to go back for more.
  • Do not eat after 8 p.m.
  • Do not go to a party hungry. Before you leave home, eat a light protein snack such as cottage cheese, string cheese or a slice of turkey or ham.
  • Limit desserts or extras to two servings per day or 400 calories. For example, 2 ounces of chocolate, four small or two large cookies, ‹-slice of pie or two small scoops of ice cream.
  • -- The Sacramento Bee

    Cleaning tips

    Washing your hands is the best way to keep germs away. Here's how to do it effectively. If you use soap and water:

    • Put your hands in warm, running water. Apply soap (bar or liquid) and lather well.
  • Rub your hands together for at least 20 seconds.
  • Cover all surfaces: wrists, back of the hands, fingernails and between your fingers.
  • Rinse your hands.
  • Dry them with a clean towel.
  • Use the towel to turn off the faucet.
  • If you use an alcohol-based hand sanitizer (choose a product that contains at least 60 percent alcohol):

    • Remove all visible dirt from your hands.
  • Apply about a half-teaspoon to the palm of your hand.
  • Rub your hands together, covering all surfaces of the hands and fingers.
  • Continue rubbing until the sanitizer is completely absorbed.
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