Top 8 Tips for Staying Healthy Over the Holidays

Jennifer Ventrelle is a nutrition consultant with the Rush Nutrition and Wellness Center and a certified personal trainer. Here are some of her healthy holiday tips:

Don’t try to lose weight over the holidays

  • The average American gains one to four pounds during the holidays
  • Trying to diet during the holidays is setting yourself up for failure
  • Create an achievable goal to maintain weight through the holiday season

Move more! Plan to exercise!

  • Decreased physical activity is the prime contributor to holiday weight gain
  • Almost guaranteed to eat more, so must burn more!
  • People who are more active keep weight stable during the holidays
  • Walk around mall before doing holiday shopping
  • Do sit-ups in between wrapping presents
  • Dance to holiday music
  • Go for a walk outside; the cold air often feels good when bundled up!

Mind your beverages

  • Avoid high-calorie drinks such as hot chocolate, flavored teas, and eggnog. (1 cup eggnog = 350 calories and 20 grams of fat!)
  • Consume alcohol in moderation
    • Drink a glass of water between each drink
    • Try a non-alcoholic mixer complete with garnish
    • Sip plain club soda, mineral water, or tomato juice with a twist of lemon or lime
    • Limit intake and choose lower-calorie alcoholic beverages
      • 12 oz regular beer = 150-200 calories
      • 12 oz light beer = 55-110 calories
      • 8 oz rum and Coke = 250 calories
      • 8 oz rum and Diet Coke = 100 calories
      • 6 oz wine = 130 calories
      • 6 oz sweet/dessert wine = 280 calories
      • Keep a non-caloric drink in hand to prevent reaching for more food

Never go to a party hungry

  • Eat a healthy snack such as yogurt and fruit, apple and peanut butter, or a small bowl of high-fiber cereal 30 minutes before party
  • Fill first plate with entirely vegetables and drink full glass of water; wait 5-10 minutes and then return only one more time for smaller portions of other foods

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December Photo of the Month – Rush Archives

Each month, the Rush Archives selects a photo from its collection offering a glimpse of Rush University Medical Center‘s history, which dates back to 1837.

Here’s this month’s official photo, which dates back to 1983 and shows Rush employees assembling Thanksgiving food baskets for needy residents of nearby Pilsen.

Rush Employee Activities Committee, 1983. The woman on the far right is Carol Zigman of Community Relations. If you can help identify the other people in the photo, please contact the Rush Archives or leave a comment here.